Tip: The 6-12-25 Protocol for Biceps
Tip: The 6-12-25 Protocol for Biceps
Nov 18, 2019
t-nation.com
The 6-12-25 method is a proven hypertrophy protocol that targets strength, size, and endurance in one giant set (and yes, it's fun). Here’s how it works: 🔹 6 reps heavy – max motor unit recruitment 🔹 12 reps moderate – mechanical tension for hypertrophy 🔹 25 reps light – metabolic stress and blood flow Minimal rest between movements, full rest after each set. Total upper body stimulus. Example from my workout today: 3 sets: • DB Shoulder Press x6 (heavy) • Seated DB Lateral Raise x12 (moderat
0:24
The 6-12-25 method is a proven hypertrophy protocol that targets …
157.4K views9 months ago
FacebookSerge Fitness
The 6-12-25 method is a proven hypertrophy protocol that targets strength, size, and endurance in one giant set. Here’s how it works: 🔹 6 reps heavy – max motor unit recruitment 🔹 12 reps moderate – mechanical tension for hypertrophy 🔹 25 reps light – metabolic stress and blood flow Minimal rest between movements, full rest after each set. Total upper body stimulus. Example from my arm workout today: 3-4 sets: • Weighted Chin-Ups x6 (heavy) • Seated DB Hammer Curls x12 (moderate) • Banded Bic
0:21
The 6-12-25 method is a proven hypertrophy protocol that targets …
7.4K views4 months ago
FacebookSerge Fitness
The 6-12-25 method is a proven hypertrophy protocol that targets strength, size, and endurance in one giant set (and yes, it's fun). It’s making a comeback in the new FLEX program cycle. Here’s how it works: 🔹 6 reps heavy – max motor unit recruitment 🔹 12 reps moderate – mechanical tension for hypertrophy 🔹 25 reps light – metabolic stress and blood flow Minimal rest between movements, full rest after each set. Total upper body stimulus. Today’s example from the upcoming training cycle: 2-3
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The 6-12-25 method is a proven hypertrophy protocol that targets …
89.4K views10 months ago
FacebookSerge Fitness
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