6-12-25 Method For Hypertrophy
At Performance Plus, Pamela and I are constantly testing new exercises and loading strategies to help you crush your fitness goals. One of the training techniques we have been using lately is the 6-12-25 Shock Method for hypertrophy, developed by the late Charles Poliquin.
This loading method focuses on hitting the three major proposed pathways for muscle growth: mechanical tension, muscle damage, and metabolite build-up. These three pathways are explained in depth in our Mechanisms of Muscle Hypertrophy article.
Podcast: 6-12-25 Shock Method
How the 6-12-25 Method Works
The first exercise will be the heaviest movement performed. This compound movement will be performed with a weight that has you 3 or less reps shy of failure. This movement will be the most neurologically fatiguing with the goal of putting a lot of mechanical tension on the target muscle. Some coaches will advocate for taking this set to failure, but we believe that creates more overall fatigue than it is worth so typically prescribe being 2-3 reps shy of failure.
After the set of 6, we’ll rest for about 15 seconds before jumping into the set of 12 with a slightly less fatiguing movement that still puts high levels of tension on the target muscle. After another short rest, then we create a serious burn by finishing with a final set of 25. Rest 3-4 minutes after a set before hitting 2-4 total sets.
This protocol creates a serious hypertrophy stimulus and is a brutal workout. Here are a few examples of how this might look.
Quad Hypertrophy:
- x6 Cyclist Squats
- x12 Split Squats
- x25 Leg Extensions
Related Article: Best Quad Strength & Hypertrophy Exercises
Hamstrings
- x6 Straight Leg Deadlifts
- x12 Glute Ham Raises
- x25 Seated Band Hamstring Curls
Tricep Hypertrophy:
- x6 Close Grip Bench Press
- x12 Inverted Skullcrushers
- x25 Band Tricep Pushdowns
Lats
- x6 Weighted pull-ups
- x12 DB Rows
- x25 Straight Arm Band Pulldowns
Related Article: Lat Strength for the Fitness Athlete
Lower Back
- x6 Bent Over Rows
- x12 Reverse Hypers
- x25 Band Good Mornings
Related Article: The Best Low Back Strength Exercises
If you’re looking to build muscle in specific areas, try out this loading strategy that you’ll also see in PPP programs, such as our Bulletproof Back Builder and Bulletproof Quads.
