Looking for a big bad bodybuilding workout session to hit your chosen body part hard, stimulate new muscle growth, and fire up your metabolism?
Smash through any possible plateau with 6x6x6 triple sets. Here's how.
If you haven't heard of 6x6x6 triple sets before, you're in for a treat. They're an incredible protocol to drop in to your regular gym routine whenever your training needs a boost. A killer combination of volume, endurance and strength, this wave-based protocol will stimulate hypertrophy, encourage muscle growth and even provide a cardio effect. Muscle gain, growth hormone release, fat burning and EPOC: what more could you want?
Choose two exercises which hit the same body part. For example, for lower body, choose a lunge and a front squat. For back, pair lat pulldowns with bentover rows. To hit biceps, use Zottman curls with incline dumbbell curls. And for triceps, try combining tricep pushdowns with dips.
Now you've got your two exercises in mind, here's how to combine them for a 6x6x6 triple set session.
Let's take the lower body suggestion above as an example. You'd perform lunges, front squats, then lunges, doing 6 reps of each for four sets in total. Take 90 seconds rest between each 6x6x6 set. Tempo? Use a 3210 tempo (3 seconds eccentric, 2 second pause, 1 second explosive, and then go again). Weight selection? The first exercise - lunges in this example - are lighter (about 60% of 1RM, a weight you could use for a standard 12-15 rep range). The middle exercise choice (front squats in this example) are heavy (80% of 1RM, you're looking to reach failure on that 6th rep).
Add one session of 6x6x6 per week to kick your conditioning up a notch, or try it at the end of a session as a gruelling 18 rep finisher.
Doesn't look like much? Try it. We promise you'll be feeling it by the second round, wishing it would end on the third, and grinding it out on that killer fourth round!
Lastly, after a bodybuilding workout with this intensity, don't let your hard work go to waste. Ensure you make use of the post workout window. Optimium results require optimum nutrition - head on over to our online bodybuilding supplements store to find out more.
