Work your arms with the 6-15-25 method!

Use the simple but brutal 6-15-25 method to build massive biceps, triceps, and even other areas.

Improve lagging areas with gigantic sets on the same muscle groups. In such series, you will practice 3 exercises in a row on the same muscles with minimal breaks.

But we'll add a little twist to it with the 6-12-25 scheme. Here's what it's going to look like.

• First exercise: Heavier weight for 6 reps for submaximal strength.
• Second exercise: medium weight for 12 reps for hypertrophy.
• Third exercise: lighter weight for 25 reps for strength endurance.

Yes, you're targeting all aspects and inducing a huge amount of metabolic load. Here are two incredibly effective giant arm sets.

Focus on the triceps

A1. Bench Press: 6 reps, pause 10 seconds.

A2. One-arm push-ups on the positive bench: 12 reps, pause 10 seconds

A3. Extension with rubber: 25 repetitions.

Rest for 3 minutes and start again. Repeat the whole thing in 2-3 more rounds.

Focus on biceps

A1. Strict underhand curls: 6 reps, pause 10 seconds.

A2. Reverse lunges: 12 reps, pause 10 seconds.

A3. Biceps lifts with rubber band: 25 reps.

Rest for 3 minutes and start again. Repeat the whole thing in 2-3 more rounds.

Note the third exercise with the rubber. The increasing resistance of the rubber is excellent considering the fatigue caused by the first two exercises. The use of the rubber takes this fatigue into account, making the last exercise more realistic. Rubbers are great for high repetition exercises.

How to plan your training

Use this method for a maximum of 4 weeks, progressing from 3 sets per exercise in the first week to 4 in the second week. After four weeks, you can incorporate new exercise variations.

Source: ww.t-nation.com - Tip: The 6-12-25 Method for Big Arms
Author: Jason Brown