This is kind of a secret weapon.
Although it is super hard, this training scheme will help you get to the next level whenever you hit a plateau with your training.
The general idea is quite simple: do a lot of work for a specific muscle group without causing a lot of systemic fatigue (watch my video on the different types of fatigue here).
This will help you create a lot of metabolic stress, whilst moving some heavy load first. Happy days 🙂
Mechanical tension + metabolic stress = definitive muscle growth.
Here’s how it works:
👉🏼 You’re going to do 6 reps of a big compound movement,
👉🏼 then 12 reps with a smaller movement targeting the same muscle group.
👉🏼 To finish it up, you’ll add 25 (!) reps of an isolation movement for the muscle group you’re targeting.
Hence, the name of that training scheme: 6-12-25.
Credit here goes to Charles Poliquin who made that method popular.
Before I show you a specific example of how you can apply this, you need to understand that this type of training is VERY demanding.
Now, here’s how you can use this for your glutes and for your quads:
3-5×6 RDL, 4010, 10s
3-5×12 45° Back Extension 2012, 10s
3-5×25 Hip Thrust, 2010 180s
3-5×6 Back Squats – heels elevated, 40X0, 10s
3-5×12 Sissy Leg Press, 3110, 10s
3-5×25 Leg Extension, 2010, 180s
It looks harmless on paper, but trust me, after 3 rounds of this, you’ll be very happy to be done.
If you can progress the load from training to training, do it.
If you can increase the number of reps whilst using the same weight, do it.
If you can increase the number of sets you do, do it 😉
After three weeks of this, go back to a more standard training plan, so that your body can recover.
Enjoy the newly found gains!
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I'm a Health & Fitness Coach and Personal Trainer based in Berlin who loves to dance to Queen B tunes in her kitchen and eat salted caramel ice cream (or chocolate).
Back in 2016, I went from a full-time party girl to a sports enthusiast.
I was so sick of hangovers, feeling much older than I was, and not being able to wear my favorite clothes, that I took an U-turn.
I felt so in love with training & nutrition that in 2017, I quit my deadly boring office job.
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