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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: - 6 Arnold Press (heavy) - 12 BB Upright Row (moderate) - 25 Banded Z-Press (light)
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The 6-12-25 method is a proven hypertrophy protocol that targets …
3.6K views3 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 …
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The 6-12-25 method is a fun hypertrophy protocol that targets strength, size, and endurance in one giant set. How it work: - 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, 5-10 seconds max. Full rest after each set. Example from next week's FLEX Full Gym @fitnessacademy program. 3-4 sets: • BB Strict Press x6 (heavy) • Chest-Supported DB Lateral Raises x12 (moderate)
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The 6-12-25 method is a fun hypertrophy protocol that targets …
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