works for me!!

[ac]

hi guys,
just posting to tell you about a lifting technique that has worked well for me. It's the 6,1 technique. Alot of you will know of this but for those who haven't tried it i would defo recommend it. Basically you start with a weight that you can perform about 8 reps with but only do 6 reps, rest a minute then do one rep with your maximum. Rest another minute then perform another 6 reps with a weight that you max out at 6 reps, rest a minute and do one rep with your maximum again. Rest then do another 6 then another 1. To finish of use a lighter weight and do drop off set of about 12-15 reps then thats you finished.
I've been doing this as me bicep workout using preacher curls and it has worked really well for me. I just thought i'd share this with y'all.

 

[Scotty the Body]

Interesting, I???m guessing you use DB for this type of routine, as changing weights on a bar would be a pain in the ass.

 

[ac]

no i use machines. This is really the only time i use machines, specifically bicep curls and lateral rises. This technique has really helped me to add muscle mass

 

[Scotty the Body]

Cool, the only machines my gym has is a lat pull down, cable cross over, pec deck and a really crapy bench press, the rest is free weights and db but at least there's a squat rack and plenty of benches.

I'll have to try that for bi's. thanks.

 

[ac]

try it with free weights, make sure you go really heavy with 1 rep part.

 

[ac]

bump, just wandering if anyone tried this? I showed this to a regular in my gym last week and he said his arms were killin him for days!!

 

[ballast]

I haven't used it for biceps, but I have used it for chins and front squats with great results.