Tip: The 6-12-25 Method for Big Arms

Build bigger biceps, triceps, or anything else with this simple, brutal method.

Categorized under Bigger Stronger Leaner

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.