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6-12-25 rep scheme

The 6-12-25 drop set rep scheme (43 total reps in the set) includes rep ranges that vary from relative strength, to hypertrophy, and finally to muscle endurance. Combining the three into one mega drop set with short rest periods make this one way to get out of a strength or hypertrophy rut. If you’re short on time but want to train, this strategy is a good way to get in and out of the gym quickly.

Weight/load selection is important for this rep scheme. To execute this strategy you need to select a load that will challenge you to get 6 reps with good form at a 40X0 tempo (lowering phase is 4 seconds, no pause, raising phase quickly as possible, no pause, repeat). Take that load and cut it in half. Use this new load to perform 12 reps of the same movement with as little rest as possible at a 20X0 tempo. After that set it complete, cut the load that you did for 12 reps in half once again and with as little rest as possible attempt to finish 25 reps with it at a 10X0 tempo. If you find that halving the weight makes the set too easy, jump up to 55% to 60% of the previous load instead of 50% (1). These sets should be HARD to finish.

If you are unable to fully complete the first two sets (the 6 and the 12 rep sets), the load was too heavy. Failure is only acceptable in the third set of the drop set (the set of 25 reps). If you do reach failure on the set of 25 reps, your partner can help you finish the set by having you perform the eccentric (lowering portion in the case of the bench press) portion of the lift after you reach concentric failure.

Here is an example of 6-12-25 on the DB flat bench press:
90 lbs for 6 reps at 40X0 tempo
Rest 10 seconds
45 lbs for 12 reps at 20X0 tempo
Rest 10 seconds
22.5 lbs for 25 reps at 10X0 tempo
Rest 2-3 minutes.
Repeat 3 times.

After 3 or 4 weeks, attempt to complete 4 full circuits. Pick two exercises to complete during your training session using the 6-12-25 drop set loading scheme. Following 6 weeks of this training method, switch to a different loading strategy. If you are a fast-twitch fiber dominant trainee, I’d consider just doing two full circuits and working up to three full circuits by weeks 4, 5, and 6. Write down what you do week to week so you can make sure that you’re progressing properly!

Here is a potential training split for 6-12-25 provided by Charles Poliquin (2):
Day One: Chest and Back
Day Two: Legs
Day Three: Off
Day Four: Shoulders and Arms
Day Five: Off
Repeat

This is not for the faint of heart or the beginner. It will require much focus and effort. A spotter is a good idea. Don’t forget the benefits of carbohydrate, baking soda, and creatine on workout performance and recovery. Serotonin is a factor in overtraining symptoms and is lowered by carbohydrate and a diet that includes gelatin rather than whey.

Resources
(1) The Best Reps: Loading Schemes for Optimal Progress by Christian Thibaudeau
(2) Lactic Acid Training for Fat Loss by Charles Poliquin

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4 Responses

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  1. Mark Baldwin says

    what I have found that is more effective is to change the rep speed per rep scheme. 6 reps, 4-4 speed 12 reps, 3/1 speed and 25-30, 1/1 speec

  2. Team FPS says

    Yes, there are many ways to manipulate the variables to create a different stimulus. Tempo is certainly one of those. Thanks for reading and commenting, Mark.

Continuing the Discussion

  1. Quick Hits: Using the Contrast Method – Functional Performance Systems (FPS) linked to this post on October 18, 2010

    […] modify acute training variables. One way which I have been discussing lately (see Wave Loading and 6-12-25) is the manipulation of sets/reps within a workout. The next method I’d like to discuss is […]

  2. Strength Training Progression: A Reference Guide To Pummeling Plateaus and Reaching New Heights | Gregory Taper linked to this post on January 21, 2014

    […] of Functional Performance Systems goes into great detail regarding what this program entails: 6-12-25 Rep Scheme. The original article, Lactic Acid Training For Fat Loss by Charles Poliquin showcases the 6-12-25 […]