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 Strength Plan
In extreme strength training, ILike to limit the total number of actions to 3. These 3 movements should all be compound movements. Each training session includes pushing movements, pulling movements, hip-based movements or quadriceps-based movements.
Here is a good plan. (Remember, the total number of times for each action is 25, and the group arrangement can be done according to your own needs.)
The first training day
High flip
Dumbbell bench press
Seated cable rowing
2nd training day (48 hours later)
Overhead Squat
Parallel bar arm extensions
Backhand pull-ups
3rd training day (48 hours later)
Snatch
Decline barbell bench press
Wide-grip overhand pull-ups
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