Among muscle and strength training methods, the three most effective group arrangements are 4 groups of 6 times (4×6), 5×5 and 8×3. These parameters have two things in common:
1. The total number of times is almost the same.
2. The load is about the same.
So, I think what really counts is the total number of reps these sets create. We don't need to argue whether 4×6 is better than 8×3 because they have the same effect. Indeed, virtually everyone I coach has had great results combining 25 reps with heavy weights.
Therefore, it makes perfect sense to build a training plan around these parameters. The good news is, it's not difficult. All you need is:
1. Choose a training movement and use heavy weight (4-6RM).
2. Do a set of moves as fast as possible, and end the set before the speed starts to slow down.
3. Rest for 60 seconds.
4. Repeat step 2 until a total of 25 times are completed.
It’s that simple!
The 25-rep training method has a variety of values. You can use it to improve strength and muscle hypertrophy.
25 times training method: targeting muscle obesity
If the goal is total body muscle hypertrophy, I will add some training exercises to achieveTake into account the muscle groups that most bodybuilders want to develop. Just like with a strength training program, each training session should include pushing movements, pulling movements, hip-focused movements, or quadriceps-focused movements. In addition, I will add some supplementary actions.
The following is a good muscle hypertrophy training plan. Again, keep in mind that the total number of reps for each move is 25.
The first training day
Backhand pull-ups
Parallel bar arm extensions
Deadlift
Standing calf raise (set interval is 30 seconds)
2nd training day (48 hours later)
Front squat
Bench Press
Rowing
Overhand grip curls (30 seconds between sets)
Neck and back arm flexion and extension (30 seconds between sets)
3rd training day (48 hours later)
Back squat
Incline bench press
Wide-grip overhand pull-ups
Supine arm flexion and extension (30 seconds between sets)
Seated calf raises (30 seconds between sets)
Related articles: 25-rep training method: for strength training