6-12-25 workout: Know how it helps with muscle growth | XpertsReviews.com

When people talk about muscle growth, you can think of protein -rich foods or supplements and strength training. These are key ingredients necessary to develop muscles, but you should also follow the right training method. Meet training 6-12-25, a method in which three exercise sets with 6, 12 and 25 repetitions are carried out. In addition to muscle growth, it can also help improve strength as well as endurance. Choose one day to target a specific part of your body. But remember, this is the nature of nature, so make sure you are ready to remove it.

What is 6-12-25 training?

Training 6-12-25 is a training method based on hypertrophy popularized by Canadian coach by Force Charles Poliquin. “This is a method designed to develop muscles while improving muscle endurance and fat,” said fitness expert Yash Agarwal. The emphasis is on one muscle group per game with three exercises. The figures for this method represent the number of repetitions in each set. This means that the method is six repetitions followed by 12 repetitions, and finally 25 repetitions.

It follows a specific trial structure, where you perform:

• 6 repetitions of a heavy compound movement (Focus de force)
• 12 repetitions of a moderate weight exercise (by emphasizing hypertrophy)
• 25 repetitions of an exercise of light weight or body weight (muscle endurance and concentration of metabolic stress)

“There is a minimal rest (10-15 seconds) between the exercises, making it an intense training method,” explains the expert.

What are the advantages of 6-12-25 training?

6-12-25 training offers a wide range of advantages. Here’s how it can help you:

• Muscle growth (hypertrophy): “This training method targets both rapid contraction and slow contraction fibers,” explains Agarwal. High volume and tension help effectively promote muscle growth. The increase in muscle mass is good for you, as its low levels can increase the risk of cardiovascular disease and type 2 diabetes, according to research published in the International Journal for Environmental Research and Public Health in 2019.
• Increased strength: The 6 representatives of a heavy compound movement in 6-12-25 training are good for strengthening strength. Greater muscle strength helps not only work better during training, but also decreases the risk of injury, according to research published in the journal Sports medicine in 2016.
• Improved muscle endurance: The 12 and 25-REP of training 6-12-25 lead to the capacity of the muscle to work longer without fatigue. “This improves performance as well as endurance during training,” said the expert.
• Loss: The high and minimal rest format of 6-12-25 training can burn many calories and help with fat loss. “This triggers the effect after burns, which means that your body continues to burn calories even after the training session,” shares the expert.
• Cardiovascular advantages: Short rest periods during training of 6-12-25 can increase your heart rate. “This can in turn help improve your overall cardiovascular health,” said the expert.

6-12-25 training for the back, legs and chest

1. Back drive

Here’s how to use 6-12-25 training for your back:

Weighted sweater: 6 repetitions

• To do this kind of pull -ups, take the help of a weight belt or hold a dumbbell between your legs.
• Pull your body until your chin erases the bar. Reduce your body under control.

Rows of bar: 12 repetitions

• Fold to your hips while keeping your back straight.
• Pull the bar towards your lower ribs.

Cables vines: 25 repetitions

• Sit with your slightly folded knees.
• Pull the handle to your abdomen.
• Press your shoulder blades together.

2. Leg training

Here’s how to use 6-12-25 training for your legs:

Back squats of the bar: 6 repetitions

• Keep a dumbbell in a rack, immerse yourself under it to put it behind your neck.
• Wait for the equipment with your hands wider than the shoulder width.
• Lift your chest and tighten your shoulder blades so that your back remains straight throughout the movement.
• Keep your feet separated in the shoulder and squat deeply.

Bulgarian divided squats: 12 repetitions

• Place a foot on a bench just behind you.
• Lower your body until your rear knee almost tnds the floor, then push.

Body weight step-ups: 25 repetitions

• Go on a box or bench, crossing the main leg.
• Switch the sides.

3. Chest training

Here’s how to use 6-12-25 training for your chest:

Bench press: 6 rehearsals

• Keep your feet planted on the ground.
• Slowly lower the bar, then push it back.

Incline Dumbbell Press: 12 repetitions

• Lie on an inclined bench
• Lower the dumbbells to your chest, then press.

Push-ups: 25 repetitions

• Mount your four members with your hands with the shoulder width.
• Stretch your legs back so that your body looks like a straight line.
• Lower your body with the control and fold your elbows until your chest almost touches the floor.
• Sign up.

Current errors to avoid

Make sure you don’t make these mistakes to avoid injury.

• Using too heavy weights: This leads to early fatigue and the breakdown of the form. “Choose a weight that represents 80 to 85% of your maximum rehearsal,” suggests the expert. For example, if your maximum has a representation on the Incline dansal press is 40 kg, use 26 kg dumbbells.
• Malness management of rest: Rest too long reduces the metabolic effect. But rest too little leads to bad shape.
• Rush through rehearsals: Focus on the controlled movement of muscle growth instead of rushing through these representatives during training 6-12-25.
• Ignore recovery: This training method is intense, therefore sleep, nutrition and appropriate recovery are crucial.

Who should avoid training 6-12-25?

Training 6-12-25 is not for everyone, so the following people should not try it:

• Beginners without training experience, because the intensity can be too overwhelming for them.
• People with joint problems because high volume training can emphasize the joints.
• People recovering from injuries, as short rest and high rehearsals can cause injury to overuse.
• Those who have a bad cardiovascular form, as high intensity nature can be too demanding.

Training 6-12-25 is an advanced method for muscle construction, endurance and fat loss. If this is done correctly, it can be an effective training method. Focus on the appropriate form, recovery and progression to enjoy its advantages.