6-12-25 Shock Method Upper Body SessionMay 09, 2023
Arms not quite ready for beach season? This article is for you...
If you haven't tried the 6-12-25 Shock Method, you are in for a treat.
The 6-12-25 Shock Method was created and made popular by the late Charles Poliquin and last year I decided to revive it from the dead.
I added it to a few programs and eventually even created an entire 6-week program out of it.
It's a big hit with everyone from seasoned lifters to CrossFitters because it gives you an insane pump and also delivers growth QUICK.
So naturally it was a big hit with my audience and now I'm seeing a ton of coaches use it.
Which is awesome, when it’s done the right way.
But it’s usually butchered.
Here's some quick science of 6-12-25:
This method includes THREE exercises that make up a giant set, and each exercise hits on one of the three components of hypertrophy (muscle building):
- 𝐄𝐱𝐞𝐫𝐜𝐢𝐬𝐞 #𝟏: 𝐌𝐞𝐜𝐡𝐚𝐧𝐢𝐜𝐚𝐥 𝐓𝐞𝐧𝐬𝐢𝐨𝐧
- 𝐄𝐱𝐞𝐫𝐜𝐢𝐬𝐞 #𝟐: 𝐌𝐮𝐬𝐜𝐥𝐞 𝐃𝐚𝐦𝐚𝐠𝐞
- 𝐄𝐱𝐞𝐫𝐜𝐢𝐬𝐞 #𝟑: 𝐌𝐞𝐭𝐚𝐛𝐨𝐥𝐢𝐜 𝐬𝐭𝐫𝐞𝐬𝐬
The issue that’s most common with coaches using this method is that they choose the wrong exercises that don’t elicit the respective response.
But when done correctly? 6-12-25 is next level gains.
Fair warning though: you should not use this method longer than 6 weeks.
It's advanced and more volume than most average lifters are doing. Done longer than 6 weeks will take a mental and physical toll.
Here’s a sample upper 6-12-25 workout:
1a. Incline Bench Press x 6. Rest 10s.
1b. Ring Dips x 12. Rest 10s.
1c. Push-ups x 25.
Rest 3-4:00 Complete 3-4 total rounds.
If you'd like to give 6-12-25 a try, now is the time.
Our 6-12-25 Conjugate program is 6 weeks in length, perfect for a quick change of page.
Just use code "61225GAINS" at checkout through Sunday 5/21 at 11:59pm EST.