Tip The 6-12-25 Method for Big Arms Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip The 6-12-25 Method for Big Arms Build bigger biceps triceps or anything else with this simple brutal method by Jason Brown April 23, 2021April 13, 2021 Tags Training Bring up your lagging muscles with giant sets that target agonist muscle groups. As a reminder, giant sets are where you do three exercises in a row for the same muscle using minimal rest between the movements. But let's add a twist by using the 6-12-25 format. Here's how it looks: First Exercise: Use a heavier weight for 6 reps for submaximal strength. Second Exercise: Use a moderate weight for 12 reps for hypertrophy. Third Exercise: Use a lighter weight for 25 reps for strength-endurance. Yep, you're covering all the bases, and you'll trigger a huge amount of metabolic stress. Here are two incredibly effective giant sets for the arms. Triceps Specialization A1 Close-Grip Bench Press 6 reps Rest 10 seconds A2 Incline Dumbbell Bench Press 12 reps Rest 10 seconds A3 Banded Pushdown 25 reps Rest 3 minutes and start over. Repeat the whole thing for 2-3 more rounds. Biceps Specialization A1 Strict Chin-Up 6 reps Rest 10 seconds A2 Supinated-Grip Inverted Row 12 reps Rest 10 seconds A3 Banded Curl 25 reps Rest 3 minutes and start over. Repeat 2-3 more times. Note the band exercise for the third lift. The variable resistance of a band (tension increases through the ROM instead of being constant) is a better fit when we consider the fatigue that's already been set in motion from the first two exercises. Using a band variation will account for the high level of fatigue and make the final exercise more realistic. Bands are also a great fit for high-volume exercises. Programming Use this method for no more than four weeks, progressing from 3 sets on each movement on the first week and 4 sets on the second, respectively. After that, you could apply new exercise variations. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Scrape The Rack For Growth You've got to try this. You'll get more muscle activation and more growth, yet less wear and tear on the joints. Do it. Arms, Bodybuilding, Chest, Shoulders, Training Christian Thibaudeau June 5 Training Tip Glute Ham Raise Machine Not using the GHR in your gym? You're missing out. It's a great knee-friendly, hip dominant movement. Bodybuilding, Exercise Coaching, Legs, Tips Andrew Coates May 14 Training Tip 6 Weeks to Bigger Biceps All you need to do is to focus on the upper-arm muscles you've been missing. Here's how. Training Christian Thibaudeau October 6 Training Running Doesn t Suck Why are people listening to fat guys who squat 800 pounds but can barely move? The truth is, running (not jogging) has a host of benefits to the weight lifter. Metcon, Sprinting, Training Max Shank July 1