The 6-12-25 training method comprises 3 exercises for the same muscle group with decreasing complexity in the A series of these exercises. The exercises are performed as a so-called “tri-set” directly one after the other without a break. In the B-series, there are further different options for performing the exercises. Take a look at the three major advantages of this training method below.
The advantages of the method:
1. High mechanical tension
Mechanical tension describes how much force your muscles have to exert during a set. Using more weight and a longer time under tension influence this.
When you lift a really heavy weight, the mechanical tension on your muscles is extremely high. The first part of the 6/12/25 tri-set is heavy enough to maximize the mechanical tension on your muscles.
2. High level of “muscle damage”
Note: This does not mean that you deliberately injure yourself or your muscles so that you can no longer train.
If you move a weight often enough, your muscles will develop micro tears as they fatigue. These micro tears are a form of muscle damage and act as a powerful stimulus for muscle growth and therefore body fat reduction.
The 6-12-25 method creates an enormous amount of muscle damage in the target muscles. First of all, you do three different exercises in a row, but all for the same muscle group. Each of these three exercises targets, more or less, different muscle fibers within the target muscle. This means that you use almost all available muscle fibers!
In addition, the time under tension is at least three times longer with the 6-12-25 method than with normal sets. This extended time under tension forces your muscles to work much harder than normal and puts even more strain on your muscles, stimulating them to grow even more.
3. The metabolic fatigue
Metabolic fatigue is a fancy way of saying that your muscles are “burning” due to the accumulation of lactic acid. As a general rule of thumb, higher reps and shorter rest periods are ideal to maximize metabolic fatigue.
Guess which training method has both short rest periods and high repetition ranges? That’s right – the 6-12-25 program. The fatigue and strain you will feel after the last set of 25 repetitions is enormous.
Metabolic fatigue therefore plays a major role in building muscle and reducing body fat. This makes the 6-12-25 method a clear winner if you want to make positive changes to your body composition.
Do you also want to sustainably reduce body fat, build muscle and lose weight?
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