Benefits of the 6 12 25 Workout Increased muscle size - This workout will also improve muscle growth. The 12 repetitions are designed to focus on hypertrophy and fatigue the muscle close to failure so that muscle adaptation can take place.
It's not only simple, but it's effective. Don't be fooled, though - it's not easy. “Fatigue will kick in pretty quickly during your session because of progressive load, accumulated fatigue, and minimal rest between sets,” Sergii adds.
Once complete, you'll then rest 120-180 seconds between sets. The guideline is 3-5 sets depending on the goal of the session. Performing a session like this is HARD but extremely effective. Aim to perform a protocol like this for 3-4 weeks before changing your program.
It typically focusses on one muscle group per set with three different exercises. There is minimal rest between exercises as they are performed in succession at six, 12 and 25-rep ranges. There is usually three-to-five sets and at least three minutes rest between them.
Benefits of the 12-3-30 Workout
It's a Cardio Crusher: Research indicates that incline walking, a form of uphill walking, burns more calories, increases heart rate, and helps in maintaining healthy blood pressure. It's a Total Flex: An incline can also help improve muscle-building benefits, especially for beginners.
Walking for 30 minutes burns about 125 calories for a 150-pound person — and adding an incline will increase that calorie burn. So with healthy diet changes, the 12-3-30 workout has the potential to burn the calories needed for steady, gradual weight loss.
It's something you can do on your own, and you'll probably start to notice a difference in your body and overall relationship with the gym after the first week. There will be days when you don't want to work out, and it's very important to listen to your body and stretch or use a foam roller when needed.
Up to 30% of your muscle's size is attributed to the sarcoplasm, so focusing on this type of hypertrophy helps build overall size (i.e., increased cross-sectional area of the muscle). If you're looking to get bigger: Target a rep range of 6 – 12 reps per set. Aim for 3-5 sets.
The 6-12-25 Method, By Jason Brown (@jasonbrowncoaching) – This method, popularized by Charles Poliquin, is where you do three exercises in a row for the same muscle group using minimal rest between those exercises.
How It Works A 7-4-7 exercise starts with seven reps using a moderate weight. Without rest, you'll increase the load (and sometimes tweak the exercise slightly) to knock out another four reps. Finish by lightening the load and completing another seven reps.
"Muscle pump" is really just fitness slang for a phenomenon called transient hypertrophy. Hypertrophy refers to the growth of a muscle, and transient means it's only temporary.
A great approach is the 40-30-5 method. It's simple. Use an interval timer and program a work duration (set length) of 40 seconds, a rest time of 30 seconds, and 5 intervals (sets).
If you're looking to build muscle mass and size, hypertrophy training is the way to go. This type of weightlifting involves lifting moderate weights for higher repetitions.
Experts agree that the 3-2-8 Barre Pilates workout can do your body good. “It is a great framework to help individuals plan and schedule their weekly workouts. It emphasizes diversity of activity, and includes strength training and active recovery days, which are very important, especially as we age,” Gardner says.
Getting Close to Failure - Having fewer 'reps in reserve' for 1-3 sets can lead to a greater muscle pump. This means pushing your muscles into the overtime region to complete the set. High Volume - You need to perform at least 10 reps of an exercise across multiple sets.
“The main benefit of this model, and why everyone is talking about it, is that it's such a well-rounded approach. The ranges come with different effects—in the set of six, you're lifting a heavier weight, bringing strength. The set of 12 brings muscle building, the set of 25 creates endurance and helps fat loss.”
The 12-3-30 workout was made popular by Lauren Giraldo, a lifestyle social media influencer. The idea is to walk on a treadmill that is set to an incline of 12.0, at a speed of 3.0 mile per hour, for 30 minutes. She credits her 30 pound weight loss to doing this workout five times per week.
The 6-4-2 Method is used to help you achieve the highest possible weight lifted for the final 2 reps. After completing several warm-up sets, 2 sets of 6 repetitions are performed, with the 2nd set of 6 being heavier than the first set.
Is it better to do 3 or 4 sets per exercise? According to The National Strength and Conditioning Association (NSCA), 2-3 sets of 12 to 20+ reps will help build muscular endurance, while 3-6 sets of 6-12 reps will build muscular hypertrophy and 3-5 sets of 3-5 reps will build muscular power.
Muscle-Specific Rep Training
“Type I muscle fibers, which are slow twitch, respond better to high rep training because they're more resistant to fatigue,” says Adrian. “Type II, which are fast twitch, respond better to lower reps because they're better suited for explosive/higher intensity workouts,” he explains.
The study found that power-walking offers an additional reduction of risk for the same health conditions that walking helps prevent. “People who cannot fit 10,000 steps in their daily routine could try 1–2 minute-long bursts of very fast or maximal pace during any normal walk from point A to B.
The best way to ease into an effective 12-3-30 routine is to start between two and three times a week, especially if you are not currently physically active. Like many other TikTok users who have turned to the 12-3-30 workout, you'll eventually work up to a 5-day stretch of workouts for best results.