Ben West Fitness

Cardio is great for fat loss alongside a great diet

But I do feel some are more effective than others

Comment ‘METHOD’ and I will send you the full playbook for every body part and how to apply it to your programme

The 6-12-25 Method

I’ve talked about this training method before, and it’s one of my favourites for combining strength, muscle growth and muscular endurance all in one workout.

The concept is simple:

6 reps — Strength
Go heavy with a big compound movement.

12 reps — Hypertrophy
Slightly lighter, more isolated, focusing on building muscle.

25 reps — Muscular Endurance
High reps, big burn, finish the muscle off.

Run the full sequence for 3–4 sets and that’s your session on that body part

Strength + size + endurance.

Give the 6-12-25 method a go and let me know how you get on.

If your hips are getting hurt during the belt squat here’s a great hack

Want to build more muscle? Try myo reps

Today we’re using them for chest.

Here’s how it works:

Pick a weight you can normally hit for around 10–12 reps, but set yourself a target of 20–25 total reps.

Hit your first 10–12 reps until you reach failure.

Rest for 5–10 seconds.

Go again for another 3–5 reps.

Rest briefly.

Go again.

Keep repeating until you hit your 20–25 rep target.

Then take around 2 minutes rest and repeat the whole thing.

The beauty of this method is that you keep the same weight, but those short rest periods give you just enough recovery to squeeze out more quality reps.

More reps. More volume. More stimulus.

Give it a go on your next chest session and let me know how you get on.

Reason 4 is most accurate I think