The 6-12-25 Method for Hypertrophy Gains
On this podcast episode, Dr. Zach Long and Coach Johnny B discuss the 6-12-25 method.
Want to get JACKED? If you are looking for body builder-like hypertrophy gains, Charles Poliquin’s famous 6-12-25 method is for you!
It is the fastest way to get ripped without getting skinny. The 6-12-25 method, popularized by Charles Poliquin, facilitates massive lactate spikes, facilitating growth hormone production. That means fat loss while sparing muscle mass.
The 6-12-25 method is where you do three exercises in a row for the same muscle group using minimal rest between those exercises.
The program is split into four workouts and covers the entire body over a 4-day split. The format is simple – You start with three exercises (A1, A2, and A3).
- The first exercise is six reps at a 30×0 tempo
- Rest 10 seconds
- The second exercise is 12 reps 3010
- Rest 10 secs
- Third exercise 25 reps 3010
- Rest for 3 mins and complete thrice, then move on to the next exercises.
Doing this type of training has a huge hypertrophic. response, there are three primary mechanisms responsible for increased muscle hypertrophy:
- Mechanical Tension
- Metabolic Stress
- Muscle Damage
And it hits all three.
Tune in to hear all the details on how to program this method and how to see results.
If you want to learn more about Hypertrophy check out these articles written by the Barbell Physio himself:
Follow Pamela Gagnon @pamelagnon
Follow Zach @thebarbellphysio and his website.
Follow Johnny @coach_johnnyb
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