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The 6-12-25 method is a proven hypertrophy protocol that targets strength, size, and endurance in one giant set. Here’s how it works: 🔹 6 reps heavy – max motor unit recruitment 🔹 12 reps moderate – mechanical tension for hypertrophy 🔹 25 reps light – metabolic stress and blood flow Minimal rest between movements, full rest after each set. Total upper body stimulus. Example from my arm workout today: 3-4 sets: - 6 Arnold Press (heavy) - 12 BB Upright Row (moderate) - 25 Banded Z-Press (light)
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