Effective training
The 6-12-25 method is currently taking over the fitness world – and rightly so
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Intensive weight training that simultaneously loses fat and builds muscle: The 6-12-25 workout is particularly popular in bodybuilding, but can also make our training more efficient.
Regular exercise is healthy and is good for us physically and mentally. Some people prefer it dynamic and feel like they are jogging or doing an intensive HIIT workout.Workout probably. Others prefer to go for walks, practice yoga or Pilates. If all that isn’t enough for you: A real power training that is currently on everyone’s lips is the 6-12-25 method.
This is what the 6-12-25 workout is all about
The focus of this fitness trend is on the number of repetitions of an exercise. Because if we complete an exercise with few repetitions, i.e. around one to five, but with a high weight, this has the greatest effect on building strength. Eight to twelve repetitions with medium weight allow the muscles to grow optimally, and 13 to 25 repetitions train strength endurance most intensively.
And this is exactly the concept behind the 6-12-25 method: In this workout we train with weights of different weights, for example a kettlebell or dumbbells. For the first pass, we use a heavy weight and lift it six times. In the second round, we take a medium-heavy weight and repeat the exercise twelve times. And for the third and final round, we do the exercise with a light weight 25 times. Between each of the sets we take a break of about ten seconds to change the weight.
After going through the three phases, we take a longer break of two to three minutes before the next round. This allows the muscles to recover optimally. You can apply this technique to a variety of exercises, whether for the upper body or the lower body. For example, you can intensify squats, lunges (lunges) or crunches with weights and perform them optimally with the different passes.
You should pay attention to this when choosing your training method
The 6-12-25 method has the greatest effect if we do the first two rounds with a compound exercise that trains several muscle groups at the same time, and for the third round of 25 repetitions we choose an exercise that trains one muscle group in isolation. The different intensity ensures strong fat loss, muscle building and an increase in muscle endurance.
By the way, the workout was developed by the Canadian fitness coach Charles Poliquin. It is mainly used in bodybuilding and Crossfit. But even if you don’t plan to dedicate your life to competitive sports, you can use the 6-12-25 technique to make your workout efficient.
Important to note: The method is not necessarily something for absolute fitness beginners. The total of 43 repetitions are very demanding and intense – if you are just starting out with regular workouts, it can easily happen that you misjudge yourself and overdo it. And you should only incorporate larger weights into your fitness routine once your muscles can work well and safely with them.
Sources used: menshealth.com, redefiningstrenth.com