Get your muscles and strength when training 6-12-25

When people talk about muscle growth, you might think about protein and supplements and strength training. These are the key ingredients needed to build muscles, but you should also follow the correct learning method. Meet the 6-12-25 workout, the method that performs three sets of exercises with 6, 12 and 25 repetitions. In addition to muscle growth, it can also help improve strength as well as endurance. Choose one day to focus on a particular part of your body. But remember that this is a high intensity in nature, so make sure you are ready to remove it.

What is the training 6-12-25?

Training 6-12-25 is a method of teaching based on hypertrophy, popularized by Coach of Canadian Strength Charles Palikan. “This is a method designed for muscle extension, while improving muscle endurance and fat loss,” says fitness expert Yash Agarwal. The focus is on only one muscle group for a set with three exercises. The numbers in this method represent the number of repetitions in each set. This means that the method is six repetitions, followed by 12 reps and finally 25 reps.

From this follows a certain keeon of the structure where you perform:

• 6 repetitions of heavy difficult motion (focus of strength)
• 12 repetitions of medium weight (with a focus on hypertrophy)
• 25 repetitions of light weight or weight (muscle endurance and metabolic stress focus)

“There is a minimum vacation (10-15 seconds) between exercises, making it an intensive training method,” the expert says.

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

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

• Muscle growth (hypertrophy): “This training method is aimed at the muscular fibers of fast and slow guidance,” Agarwal says. High volume and time under voltage help effective increase in muscle growth. Increasing muscle mass is good for you, as its low level can increase the risk of cardiovascular disease and type 2 diabetes as in accordance with research published in the International Environmental Research and Health Journal in 2019.
• Increased force: 6 repetitions of heavy difficult movement in training 6-12-25 are well suited. Higher muscle strength not only helps work better while working, but also reduces the risk of injury, according to research published in Sports Medicine in 2016.
• Increased muscle endurance: 12 and 25-Rep in training 6-12-25 train muscle ability to work longer without fatigue. “It increases performance as well as endurance while working,” the expert says.
• Loss of fat: High and minimal recreation format 6-12-25 workouts can burn a lot of calories and help in fat loss. “This causes the effect after your body continues to burn calories even after training,” the expert shares.
• Cardiovascular preferences: A short rest period during training 6-12-25 can increase the pulse. “This, in turn, can help improve overall cardiovascular health,” the expert says.

Workout 6-12-25 for back, legs and chest

1. Back workout

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

Weighted pull -ups: 6 reps

• To make this kind of pulling, seek the help of the weight zone or hold the dumbbell between your feet.
• Pull the body up until the chin is opened by the bar. Lower your body under control.

Running rods: 12 reps

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• Bend over your thighs, keeping your back straight.
• Pull the bar to the lower ribs.

Sitting cable lines: 25 reps

• Sit down with your knees slightly bent.
• Pull the handle to the abdomen.
• Squeeze the shoulder blades together.

2. The feet workout

Here’s how to use a workout 6-12-25 for your feet:

Sharbele behind back squats: 6 reps

• Keep the bar in the rack, plunge under it to put her by the neck.
• Grab the equipment wider than the shoulder width.
• Lift your chest up and squeeze your back to keep your back straight throughout the movement.
• Keep your feet width on your shoulder and squeeze on the squat.

Bulgarian split -meta: 12 repetitions

• Put one leg on the bench right behind you.
• Lower the body until the back knee almost touched the ground, and then push up.

Infant

• Step on the box or bench, passing through the leading leg.
• Switch the sides.

3. Training on the chest

Here’s how to use workout 6-12-25 for breast:

Barball -Leaving Press: 6 reps

• Keep your feet planted on the ground.
• Lower the bar slowly and then press it back.

Tilt Dumbbell Press: 12 reps

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

Pushing: 25 reps

• Take four limbs, shoulder width.
• Pull your legs back to make your body look like a straight line.
• Lower the body with control and bend your elbows until your chest hardly touches the ground.
• Push yourself back.

Common mistakes to avoid

Don’t forget to make these mistakes to prevent injuries.

• Using too big weights: This leads to early fatigue and rupture. “Choose a weight that ranges from 80 to 85 percent of your Maxim one-time kind,” the expert believes. For example, if your Max One-Rep on an inclined dumbbell is 40 kg, use 26 kg dumbbells.
• Bad Holidays Management: Rest too long reduces the metabolic effect. But the rest is too little leading to a bad shape.
• Hurry through repetitions: Focus on the controlled movement of muscle growth rather than pass through these repetitions during training 6-12-25.
• Ignoring recovery: This teaching method is intense, so proper sleep, nutrition and recovery are crucial.

Who should avoid training 6-12-25?

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

• Beginners without learning experience, as the intensity may be too overwhelming.
• Persons with joint problems as high volume training can emphasize the joints.
• People who are healed after injuries, as short rest and high repetitions can cause excessive injuries.
• Those suffering from poor cardiovascular fitness as a high intensity character may be too demanding.

Training 6-12-25 is an improved method of muscle extension, endurance and fat loss. If done correctly, it can be an effective learning method. Focus on proper form, recovery and progress to enjoy its benefits.