In increasing muscle mass, 6-6-12 Method training program is more effective than the conventional hypertrophy training program which usually focus on straight sets with each set consisting of 8-12 reps. effectiveness is powered by 3 philosophy is the basis of the training program.
The first is the principle of muscle fiber type. Muscle fibers in the body can be classified into two types, namely 1, which is a type of aerobic muscle fibers, and type 2, which are anaerobic. Hallmark of type 1 muscle fibers are long durability and power its minimum. In terms of size and potential for growth, muscle fiber type has limitations. Type 1 muscle fibers tend to be small and difficult to grow large.
As with the type 2 muscle fibers. Durability is shorter, but the size and growth potential far exceeds the type 1 muscle fibers. Because of the anaerobic nature, this type of muscle fibers will grow very rapidly when trained anaerobically, ie weight training. Therefore, if you want to increase muscle mass to make it look more muscular, contained, solid, or large, type 2 muscle fibers are muscle fibers that you should target.
Type 2 muscle fibers are classified into two smaller groups, namely the type 2A and type 2B. type 2A will develop optimally when doing low reps to thrive. Therefore, at 6-612 Method, do the same exercise with reps 6 and 12 times for the second target these muscle types.
Among the two the same physical therapy exercise with different reps, do exercises that target antagonistic muscles so that, in addition to improving the efficiency of training, the recruitment of muscle fibers also increases when you perform the same exercise for the second time. This is the basic principle of the philosophy of training both of these methods.
And lastly, when you start with a heavy load, take advantage of post-tetanic effect, where your nervous system will be stimulated through the heavy load. Thus, when doing the same exercise for the second time, you will be able to lift heavier weights than when not utilizing post-tetanic effect from the first time when you do the same exercise. This is the basic principle of philosophy when the training program.
So, as a summary, three basic principles of the philosophy of this method is the principle of post-tetanic effect, antagonist muscle activation and muscle fiber type.