6-12-25 Training is taking over gyms—here’s how to do it

The 6-12-25 training should lead to faster muscle building. You can find out how to effectively implement the workout here.

Currently, a new trend has spilled over from the Internet to the gyms. This is the so-called 6-12-25 workout. Behind the cryptic term lies a simple principle: you first lift a heavy and then a lighter weight. “It's very effective,” explains personal trainer Oliver Kerr. Why the workout helps you get fit again within a short time and what benefits the method brings, you can find out here.

How does the 6-12-25 training work?

The numbers 6-12-25 stand for the lifts/repeats in each set. So you first lift the weight 6 times, then do 12, followed by 25 repetitions. It is important to change the weights with each sentence. They start with a very heavy weight, move on to a lighter one and then take an even lighter one. Accordingly, it is a variation of the drop set, in which the weight is gradually reduced.

But it doesn't just have to be about different weights. They can also alternate with exercises that are more difficult and easier to perform. This means that you can first do 6 repetitions of the most strenuous exercise, followed by a training session in the middle range and follow the unit with 25 repetitions of a simple exercise. If you are looking for inspiration for various fitness exercises, you will find it here.

What are the benefits of 6-12-25 training?

The 6-12-25 training is thus a highly efficient training method aimed at promoting muscle growth and strength endurance. It combines three different repetition ranges (6, 12 and 25 repetitions) in a single exercise unit to optimally activate different types of muscle fiber (fast and slow twitching).

The advantage lies in the intensive load on the muscles through progressive fatigue, which addresses both the maximum force (with 6 repetitions), the muscle building (with 12 repetitions) and the local muscle endurance (at 25 repetitions). The high repetition density also increases the calorie consumption and enhances the afterburning effect, which also makes the training effective for body composition. In addition, the method is time-efficient because it combines different training objectives in one unit.

How to implement the 6-12-25 method in training

So what does this mean specifically for our day at the gym? Personal trainer Kerr gives concrete examples: “If you train your chest, you would rather do a large compound movement like bench press for the six-repetition exercise. For the 12 repetitions, you would do an additional exercise that complements the first sentence, such as push-ups. And for the set with 25 repetitions something that isolates a muscle group - like 'dumbbell fly'.” (This is an exercise in which you lie down on a training bench with a dumbbell in each hand. The back of the hands point to you, while the elbows are slightly bent. The dumbbells are lowered downwards in a wide arc - without changing the angles of the elbows.)

Choosing the right exercises and weights is not easy. So the 6-12-25 method is not necessarily something for people who are just starting to train. It is easier for those who can better assess their strength and endurance.

What should you pay attention to during training?

But not only the different levels of difficulty are important – the speed is also essential. The training is intense, but after three sets of almost 50 repetitions that act on the same muscles, you have to take a break. According to the expert, this should take about 2-3 minutes.

This approach is extremely effective because it encompasses three different elements of force in a single, intensive protocol: “The great advantage is also the reason why everyone is talking about it. The individual exercises have different effects. With the 6-set you lift a higher weight and gain strength. With the 12-set you build muscle and with the 25-set you ensure endurance and support fat loss," says Kerr.

For whom is the 6-12-25 method particularly suitable?

For someone who is under time pressure and has the goal of quickly "getting in shape", this is an effective approach. “For overall health and well-being and for someone like me, a middle-aged man who is very busy professionally and family and doesn't have as much time for the gym as it used to, the 6-12-25 rule is ideal,” Kerr adds.

However, if you have a very specific goal - want to climb a mountain and need endurance or want to play rugby and need pure strength - you should look for exercises that are designed exactly for that. The method described here is rather made to get fit again in general.

Full body training: How to implement the 6-12-25 rule

Do you still need concrete instructions to implement the training? Kerr recommends the following combinations to train the whole body:

Chest: 6 x bench presses, 12 push-ups, 25 x dumbbell Fly

Legs: 6 squats, 12 Bulgarian split squats (each leg), 25 leg stretchers while sitting

Back: 6 x deadlifts, 12 x barbell rowing, 25 pull-ups

Via GQ Germany