Being a little bit of a nerd I personally enjoy the principles behind things not everyone wants that, so why not just get straight to the good stuff 💪
Protocol 1 – 6-12-25
A classic from Charles Poliquin.
Choose three movements.
Do a set of 6 for the first, 12 for the second & 25 for the third to fully decimate a muscle group/area.
Examples for each movement pattern:
Do 2-3 sets of the following with 2-4min rest after A3.
A1 – Weighted Dip x6
A2 – Close Grip Canadian Press x12
A3 – TRX Tiger-Bend x25
A1 – Weighted Ring Chin Up x6
A2 – T-bar Row x12
A3 – Face Pull x25
A1 – Front Squat x6
A2 – Squat (close stance, heels raised – cyclist squat) x12
A3 – Duck Stance Leg Press x25
A1 – Snatch Grip Deficit Deadlift x6
A2 – RDL x12
A3 – Prone Hamstring Curl (neutral feet) x25
If you do this correctly you will find a drop of in loading % of each set after 2, this usually because at our top weights we’ve got 1-2 good sets in us, then things start to fatigue so a reduction in load of 5-10% is sensible.