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.

• Don’t use this if you are still a beginner or with any exercise where you don’t feel 100 % certain that you can perform it well.
• Eat most of your carbs before (30%) and after (40%) your training, to ensure that you perform well. Make sure you keep your fat intake away from your training.
• If you are lean, you can also use intra-workout maltodextrin and EAAs. It will help you get through the whole session.
• Give you 5 days to recover for each muscle group. If you train legs on Monday, don’t train them again before Saturday. Back on Wednesday? Leave it alone before Monday
• The heavy sets are taken close to failure, whilst the 25 reps are taken to failure. If your performance drops by 20% (either in reps or in load), you need to use less weight.

Now, here’s how you can use this for your glutes and for your quads:

6-12-25 Glutes

3-5×6 RDL, 4010, 10s
3-5×12 45° Back Extension 2012, 10s
3-5×25 Hip Thrust, 2010 180s

6-12-25 Quads

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!

Dragana

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