Conditioning, Strength with reps of 12 and 6 - the 6/12 Method for Strength

The 6-12 Method is a special training method. It builds strength and hypertrophy. It is cardio and strength. It's hard but manageable. There is one caveat, the 6s are not recovery. That is an important thing to mention because if I do not mention that, you will more than likely not get as much as you should. 

A training plan is a map. We want to get somewhere, let's say improve our body composition. We want to form the most linear path possible. Our destination is improved body composition, so we have to go on a path of improved lean muscle mass. We also will need some fitness training. Lastly, we will need enough frequency (training sessions within a week) to get there. 

That is the foundation of training - deciding what you want and then organizing your exercise, your variables (TUT, Reps, Sets, Intensity, Rest), and your frequency to get there. Like any significant hike, you need provisions. If you are going to embark on a training plan and not account for lifestyle and nutrition, you will not make it to the destination. 

Our map this month is based on getting 12 training sessions within four weeks of the 6-12 method. We want to build muscle with our sets of 6 and improve muscular endurance with our sets of 12. Since sets of 12 will be hard regardless of what weight you choose, our sets of 6 will be the ones we need the most discipline and focus with. 

Every exercise represents a milestone marker along our journey. Most miles are upward slopes, others are downward slopes, and some are both. It will take discipline to grab a weight considerably heavier than what you did on your set of 12. Each rep represents 2.5-5% of your rep max, which means your sets of 6 should be 15-25% heavier than your sets of 12. If I use the 20kg DB for my set of 12, then I will need the 25kg. Translation - if you can do it for 12 reps, it is too light for your set of 6 reps. 

This will be a challenge you are not expecting. It is a means to get us to an outcome. That exercise is only as valuable as the way we do that exercise. Every rep needs to be pushed to its peak level with challenging weight done technically perfectly. Choose the harder right, over the easier wrong.