6-12-25 Method For Bigger ArmsMar 25, 2022
Bring up your lagging muscles with giant sets that target agonist muscle groups. As a reminder, giant sets are where you do three exercises in a row for the same muscle using minimal rest between the movements.
But let's add a twist by using the 6-12-25 format. Here's how it looks:
- First Exercise - Mechanical Tension: Use a heavier weight for 6 reps for submaximal strength.
- Second Exercise - Muscle Damage: Use a moderate weight for 12 reps for hypertrophy.
- Third Exercise - Metabolic Stress: Use a lighter weight for 25 reps for strength-endurance.
The late Charles Poliquin recommended taking these sets to near failure, but I'm a firm believer in keeping 2-3 reps in reserve (RIR) as research has shown that 2-3 reps in the tank is all that's needed to induce muscular hypertrophy. It's also far more sustainable.
Yep, you're covering all the bases, and you'll trigger a huge amount of metabolic stress. Here are two incredibly effective giant sets for the arms.
A1. CLOSE-GRIP BENCH PRESS WITH CHAINS: 6 REPS. REST 10 SECONDS.
A2. DB OR FATBELL ROLLBACKS: 12 REPS. REST 10 SECONDS.
A3. BANDED PUSHDOWN: 25 REPS.
Rest 3-4 minutes and start over. Repeat the whole thing for 2-3 more rounds.
A1. STRICT CHIN-UP: 6 REPS. REST 10 SECONDS.
A2. SUPINATED-GRIP INVERTED ROW: 12 REPS. REST 10 SECONDS.
A3. BANDED CURL: 25 REPS.
Rest 3-4 minutes and start over. Repeat 2-3 more times.
Note the band exercise for the third lift. The variable resistance of a band (tension increases through the ROM instead of being constant) is a better fit when we consider the fatigue that's already been set in motion from the first two exercises.
Using a band variation will account for the high level of fatigue and make the final exercise more realistic. Bands are also a great fit for high-volume exercises.
Use this method for no more than 4-6 weeks, progressing from 3 sets on each movement on the first week and 4 sets on the second, respectively. After that, you could apply new exercise variations. When used with Conjugate a weekly layout could look like this:
Monday - Squat Emphasis - 6-12-25 Hamstrings
1. Front Squat Wave
2c. Leg Curls
Tuesday - Mixed Modality Aerobic Conditioning
Wednesday - Press Emphasis - 6-12-25 Back
1. Floor Press Wave
Thursday - Cardiac Output Method Conditioning
Friday - Dynamic Effort Lower - 6-12-25 Quadriceps
1. Speed Pulls
2a. Front Squat
2b. Split Squat
2c. Goblet Squat
3. Loaded Carry
Saturday - Dynamic Effort Upper - 6-12-25 Triceps
1. Speed Press
2a. Close Grip Bench
2b. DB Floor Press
3. Row Variations
Sunday - OFF