Technique to tone the body and gain muscle mass

In the search for a muscular and defined body, many people fall into the dangerous path of fanaticism to gain muscle mass quickly. This desire for quick results can lead to extreme practices that put health and well-being at risk.

The cult of the perfect body fueled by unrealistic beauty standards promoted on social media has led to an increase in the use of steroids and other dangerous substances to accelerate the muscle development process.

However, the recipe for being strong and growing muscles has roots in ancient times: eat a lot, especially protein, and lift heavy things, increasing the weight progressively. But, the way you lift heavy things can influence your results.

While in popular culture, it is believed that lifting heavy weight with few repetitions increases strength, but not necessarily muscle volume, while less weight with more repetitions increases muscle size, although to a lesser extent strength, this does not It’s like that. Charles Poliquin, a famous Canadian athlete and fitness trainer, proposed an approach that combines both possibilities: the 6-12-25 method.

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This method, named for the rep ranges involved, is an effective way to gain both strength and muscle mass. Here’s how it works and why it can be a valuable option to maximize your time at the gym:

The 6-12-25 method is a training strategy designed to improve body composition, stimulate muscle hypertrophy, and develop both strength and endurance. It uses triple sets without rest between exercises, which allows you to achieve a high volume of work in a short time.

The idea is to perform three consecutive exercises for a specific muscle group, with specific repetitions in each one:

Heavy exercise (6 repetitions): Start with an exercise that allows you to perform six repetitions with a challenging weight. Rest for only 10 seconds before moving on to the next exercise.

Moderate exercise (12 repetitions): Continue with a less demanding exercise, where you can complete 12 repetitions without resting too much. Again, rest for only 10 seconds before moving on to the third exercise.

Light Exercise (25 repetitions): Finish with a light but metabolically challenging exercise. Perform 25 repetitions, feeling how your muscles work to the limit.

Once the triple set is completed, rest for 120 to 180 seconds before repeating. It is recommended to perform three to five sets in a training session.

Below, we present examples of how to apply the 6-12-25 method for different parts of the body:

Top (Pull):

Dominated (o polea) x6

Oar with x12 bar

Face row with elastic band x25

Top (Push):

Banker press x6

Dumbbell Shoulder Press x12

Push-ups on the floor x25

Legs:

Squats x6

Weighted lunges x12 (for each leg)

Medicine ball squats x25

The 6-12-25 method offers an effective way to train for those looking to gain strength and muscle mass. By combining different rep ranges in a single session, this approach allows you to maximize muscle stimulation and obtain optimal results in the gym.