One of the biggest questions posed to me (Richie Brew) in the gym, outside the gym, at work and while out with friends and family, (in fact everywhere!) is “how can I build lean muscle and lose fat?” Well, unfortunately, this is possibly one of the hardest things for any novice or experienced gym rat to achieve. Especially in today’s busy world where time is of the essence and training has to be short and sweet due to a busy lifestyle and creating an optimal work/life balance.
The 6-12-25 workout protocol is one of the closest fast workouts you can achieve that will build lean muscle; burn copious amounts of body fat and uses your time well in the gym. A two body part workout will be complete within 40 minutes and trust me on this one, if completed properly, the DOMS will be insane! You’ll see results within two weeks and the pump you leave with is almost addictive! I know personally that this workout is one of the most effective I’ve EVER completed and can also say (if you need any further motivation); this protocol is used by the world’s top fitness and muscle models. I know for fact 2 of this year top 10 placing muscle-model competitors use this workout to add lean gains to their frames.
So, why is the 6-12-25 protocol so effective? Basically, it’s a lactate inducing “giant set” workout, which is designed for the maximum release of growth hormone available – and you know what that means? Lean muscle growth and incineration of body fat!
A typical body split and exercise example is below – but the point is here, you do 6 reps (6th rep being failure, 4/5 second eccentric movement) of a large movement, 12 reps on a similar movement (12th rep being failure, 3 second eccentric movement) into a smaller movement for 25 reps where you completely exhaust the muscle (25th rep being failure, 2 second eccentric movement or explode). This circuit is completed 3 – 5 times and usually incorporates a 20-25% weight reduction on the 3rd and 4th sets. For optimal results, use this protocol for 4-5 weeks, then switch to a standard GBC or hypertrophy straight set workout:
The most important parts to remember for this routine is, keeping the eccentric movement strict to the tempo, and ensuring no more than two minute rest between sets and 10 seconds rest between the giant set. Another thing I tend to add to this is, early morning completion helps maximize this workouts effectiveness, as that’s when your body has the optimal amount of GH release possible, simply meaning, if you can get out of bed early enough, even more gains are possible! Enjoy!
Remember, this is just one of many varying training protocols. Our LDNM Cutting, Bikini and Bulking Guides feature multi-phased, periodised training plans (which incorporate this protocol and many others), alongside fully comprehensive dietary plans.