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Who doesn't love leaving the gym feeling like they just got run over by a monster truck?

Years ago (I'm talking 20 years), I learned about the 6-12-25 Shock Method from the late legend Charles Poliquin. 

 

This training method is not only brutal (it's literally a shock) but it goes way outside the typical rules of strength training. 

This method targets the same muscle group for a GIANT SET. Let's take a look at the science. 

Giant sets let you hit your muscles from several different angles, extend your time under tension, and train beyond failure, all of which can help you pull the trigger on new muscle growth.

 

Now, speaking of muscle growth [hypertrophy], there's three primary mechanisms responsible for increased muscle hypertrophy: 

  • Mechanical Tension
  • Metabolic Stress
  • Muscle Damage

MECHANICAL TENSION

The first exercise of the giant set targets Mechanical Tension. 

This will typically be a compound movement with multiple joint angles. You'll use a heavy weight you can do 6 reps with [submaximal strength].

 

FACTS OF MECHANICAL TENSION:

  • Mechanical tension is the type of force that tries to stretch a material. During strength training, muscles experience stretching forces when they try to shorten, but are resisted when they do so.
  • Considered the primary physiological factor of muscle growth 
  • Load (weight), range of motion and total contraction duration are primary factors involved in the level of mechanical tension 

MUSCLE DAMAGE

The second exercise of the giant set targets Muscle Damage. 

For this exercise choose a moderate weight you can do for 12 reps. 

FACTS OF MUSCLE DAMAGE:

  • Muscle damage refers to the breaking of muscle tissue during exercise
  • Resistance training causes damage at the cellular level that needs to be repaired through rest and nutrition 
  • This disruption of the muscle itself stimulates the growth response within muscle to build a greater capacity to be ready for the next time it has to handle that same stress 

METABOLIC STRESS

The third exercise of the giant set targets Metabolic stress. 

Use a lighter weight for 25 reps for strength-endurance

FACTS OF METABOLIC STRESS: 

  • This is the "pump" or "burning sensation" people refer to 
  • The pump is actually molecules from the breakdown of fuel sources (carbs, fats, and protein) which typically accumulate during higher intensity/higher volume activity 
  • Moderate to high repetition ranges with relatively shorter rest periods stimulate a large metabolic stress response 

PROGRAMMING CONSIDERATIONS AND ANSWERS TO 6-12-25 FAQS:

  • Consider performing your giant set with opposing muscle groups if you’re starting your session with a ‘main lift’ eg. Dynamic Effort Lower Speed Pulls followed by a Quadriceps Emphasis 6-12-25 Giant Set.

 

  • There are no rules saying that you cannot perform TWO 6-12-25 Giant Sets in the same session ie. Push & Pull, BUT if you done correctly you’ll likely be incredibly fatigued from your first giant set even if you’re working a opposing muscle groups so consider performing only ONE giant set per session.

 

  • Space out these sessions by a minimum of 72 hours. 

 

  • Both exercise order and selection are critical here so make sure the choices you make align with the goal of each.

 

  • You should need AT LEAST 3-4:00 of rest between each round (no rest between movements though)

Charles Poliquin recommended taking these sets to near failure, but I'm a firm believer in keeping 1-2 reps in reserve (RIR) as research has shown that 1-2 reps in the tank is all that's needed to induce muscular hypertrophy. 

 

It's also far more sustainable.

 

Lastly, I program 100% remotely and most of my clients are lifting alone, so they don't typically have a spotter available, so keeping a few in the tank is safer.

Are you looking for never-before-seen gains with the 6-12-25 training program? 

 

LOOK NO FURTHER: DOWNLOAD MY BEST-SELLING ADVANCED HYPERTROPHY TEMPLATES FOR THE 6-12-25 SHOCK METHOD, FREE. 

 

You can see the 5-day breakdown below.

Author's Warning: Do not add anything to this program. Do it as prescribed, follow it to the letter, and go HARD.

DOWNLOAD MY BEST-SELLING ADVANCED HYPERTROPHY TEMPLATES FOR THE 6-12-25 SHOCK METHOD, FREE

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