The 6X6 Brutality Workout:
You are going to do a six-rep workout with heavy weights. You will perform the exercise three times per week. You will train your body to gain strength and endurance.
The 6X6 Brutality Workout is a brutal way of training. It requires a high level of discipline and focus. If you want to get results, it’s better if you start now!
The 6X6 Brutality Workout is very effective for building muscle mass and strength. You need to make sure that you have enough time to complete the workout properly. There are several exercises which require special attention during the program.
The following are some of them:
1) Deadlift – You must use a weight that is equal or heavier than what you used when you did your last deadlift session.
2) Bench Press – You should use a weight that is equal or heavier than what you used when you did your last bench press session.
In addition, use a spotter.
3) Back squats – The weight of the bar should be equal to or heavier than what you used during your last back squat session.
4) Overhead Press – Use a weight that is equal or heavier than what you used during your last overhead press session.
5) Barbell Rows – Use a weight that is equal or heavier than what you used during your last barbell row session.
6) Power Cleans – You should use a weight that is equal or heavier than what you used during your last power clean session.
How To Warmup For The 6X6 Brutality Workout
Before you start the actual workout, you need to warmup properly. You may warmup with light weight to get the blood flowing and muscles ready for action. If you try to lift something very heavy straightaway, you risk getting an injury.
There is no particular warmup scheme that you need to follow. You can simply pick one of the following warmup sets:
Bar x 10
60% of 1RM x 5
80% of 1 RM x 3
90% of 1 RM x 2
100% of 1 RM x 1
The above warmup scheme is just an example of what you can do. You can use one of the many other warmup methods that you are familiar with.
How To Perform The Exercises For The 6X6 Brutality Workout
You need to be very careful while performing the exercises during the 6X6 Brutality Workout. Use proper form while lifting the weights and stretch properly after your workout. You may also take a shower to get rid of all the sweat and lactic acid.
The following are some of the important instructions that you should follow during your workout:
Back Squats: Start the bar on blocks so you can un-rack it without help. Its much easier to keep good form when you don’t have to fight the weight in the rack position. Keep your knees behind your toes when you break at the bottom of the movement and keep your chest up the entire time.
Bench Press: Use a close grip for all your sets. Set your lower legs just below the bench. This will keep your lower back from rounding and taking the stress off your chest muscles.
Keep your elbows in at your side and lower the bar to your chest in a stabbing motion keeping your wrists straight and tight.
Deadlifts: You should use a mixed grip for the deadlifts. The mixed grip helps to take some of the stress off of the biceps when lifting heavy weights. Set your feet about even with your hips when you deadlift to keep your lower back from overextending.
Power Clean: Set your lower legs just below the block when you power clean. This will keep your lower back from rounding and taking the stress off of the glutes and hamstrings. Keep your elbows in at your side and lower the bar to your thighs in a stabbing motion keeping your wrists straight and tight.
Exhale when you pull the bar from the floor and inhale when you return the bar to the floor.
How Many Sets & Reps To Do
You should start off by doing 1 set of each exercise every day during your first week of the program. The next week, you will do 2 sets of each exercise every other day. The third week, you will do three sets of each exercise every day.
You will be doing a total of six sets for each body part.
You should not train to failure but stop 1-2 reps before. This will ensure that your muscles are recovering from the initial shock of the program. Rest for 2-3 minutes in between each set.
You can either rest for less time as you increase the number of sets or add extra rest days as you feel necessary. If you do decide to take extra rest days, use caution and don’t overdo it with the rest days.
After your third week, you can do the program for as long as you like. Some people choose to do the 6X6 Brutality Workout for a month while others do it for 3 months or longer. You need to listen to your body and remember that overtraining is just as bad as under-training.
The following are some examples of how you might break up the sets for one of your workouts during the first week of the program. These are just examples so feel free to change them to fit your schedule and abilities. As you get more experienced with the program you can change the sets and reps during each workout too.
How The Program Progress
The 6X6 Brutality Workout is not intended to turn you into a mass of muscles or give you the “bulk” look. It is actually meant to tone your muscles without adding a lot of extra weight. You can think of it as “definition training”.
Most people will see a dramatic increase in muscle size after doing this program for just one month.
After the first month you can make a decision to keep going with the 6X6 Brutality Workout or you could switch to a more traditional bodybuilding routine that focuses on either mass or definition. The choice is up to you.
Note: This is just one of many effective workout plans that you can find on the website. Feel free to experiment and try a variety of different weight lifting programs to see what works best for you.
6×6 Brutality Workout Tips
Here are some additional tips that will help you get the most out of your 6X6 Brutality Workout:
Warm Up: It’s important to warm up before every workout. This helps to get the blood flowing throughout your body, warms up your muscles and tendons, and also gets you psyched up for the workout. You can do a variety of different warm up exercises.
Some people like to jump rope, do a couple of sets of crunches or push-ups, or just stretch a bit.
Cool Down: After your workout you need to cool down. This helps your muscles and the rest of your body to relax and decreases your chance of getting injured. You can do some more stretching or even take a leisure walk (or something similar) to help get the blood flowing again.
Sleep: Your muscles actually rebuild themselves when you are sleeping. Without enough sleep your body cannot repair the muscles that you tear down during your workouts, which means that you’re actually preventing them from growing. Most people need 7-8 hours of sleep, however some people need slightly more or less than that amount.
Eat: You also need to make sure that you have a good nutritional balance in your diet. If you don’t get adequate nutrients your body won’t have the raw materials it needs to build muscle and you’ll end up skinny. Even if you are eating a nutritious diet you might want to consider taking a multivitamin, some fish oils, or something similar just to make sure that you’re getting all of the essential nutrients that your body needs to maximize your gains.
Rest: Lastly you also need to rest. If you feel very tired a lot and generally worn out you might not be getting enough rest. Make sure you’re getting enough sleep every night and try to take a rest day every now and then.
Add Variety: Even though the 6X6 Brutality Workout seems pretty simple, you can actually make it a little more complex by changing up your routine every three weeks or so. For example, if you’re currently doing a Workout A routine, then you can switch to a Workout B routine until you get back to the Workout A routine again. You can keep it simple with just switching the sets and exercises that you’re doing or you can get a bit more complex by changing the order of your routine, having an extra rest day here and there, etc.
It’s completely up to you.
Cardio: Some people like to do their 6X6 Brutality Workout using cardiovascular exercise, such as running or biking. This helps to burn more calories and fat while building up your endurance at the same time.
Routine Maintenance: Once you found a routine that works for you, make sure to keep doing it. If you stop lifting or let your body adapt too much to your current routine, you’ll no longer see progress and you might even lose some of the gains that you’ve already made. Make sure to continue challenging your body with new routines and different exercises.
Most of your gains are going to come from proper nutrition and heavy weightlifting. However, there are some supplements that can help you out along the way. These aren’t essential by any means, but they can give you a little extra help if you need it.
Multivitamin: A good quality multivitamin is the base of any good supplement regimen and the main reason for this is that it covers your bases. Sure you could take tons of different individual vitamins and pills to try to get all of the nutrients that you need, but it wouldn’t be as efficient. A good quality daily multivitamin generally has what your body needs and will help prevent any minor deficiencies from holding back your gains.
Fish Oils: Fish oils are a common bodybuilding supplement that have numerous benefits for you. They provide anti-inflammatory benefits which can speed up your recovery times, they provide you with healthy fats that your body needs, and they also help with joint health which can alleviate pain in your joints and make sure that you keep your full range of motion.
Probiotics: Your gut is home to hundreds of trillions of bacteria and keeping this ecosystem in balance is essential for your health. If you take a lot of antibiotics for whatever reason, they can severely reduce the amount of beneficial bacteria in your gut which isn’t good. Taking a probiotic supplement helps restore this balance and can make sure that your gut functions optimally.
This can help with everything from your immune system to your digestive health.
Caffeine: Caffeine accelerates your metabolism and increases your energy so you’re able to train harder. It’s a very popular dietary supplement for this reason. Try caffeine pills or caffeine powder for a cheap, highly efficient source of energy.
Creatine: Creatine is a substance that’s naturally produced in your body and also found in foods like red meat. It’s transported in your blood to your muscles were it’s used as an energy source for high intensity activities like training. It has numerous benefits for your performance and muscle growth.
The main benefit of creatine is that it helps you build strength and size faster, generally improves all aspects of performance, and can increase your muscle size by holding more water in your muscles.
Protein Powder: Protein is one of the most essential nutrients and one of the hardest to get from food alone. Regardless of your diet, you should always have a good, quality protein source. Whey, casein, and rice powders are the most common sources of supplemental protein.
Whey is a fast-acting protein that’s good before or after your workout, casein is a slow-acting protein that’s good before bed, and rice protein is suitable for both.
Fat Burners: Some people like to take fat burners to help them trim down and get more ripped. They should only be used as a tool to accelerate your fat loss and should not replace a proper diet and exercise plan. You can take fat burners, but it should only be to accelerate your progress and you still need to be in a caloric deficit for it to be effective.
Recovery & Sleep: These are two areas that are often neglected by bodybuilders and athletes in general. It’s important to take care of your recovery so that you can continue pushing yourself and beating your previous records. Likewise, it’s important to make sure that you get enough sleep.
If you don’t get enough sleep, then your performance and muscle gains will suffer. Get at least eight hours of sleep every night.
These are some of the most common supplements that you’ll find and hear about within the gym community. The market is flooded with supplements for every niche and goal so there’s no end to all of them. These are just some of the most common and effective supplements for the goals of this community.
Injuries are a part of life, unfortunately. But if you’re smart about your training and listen to your body, you can reduce the amount that you get and the severity of it. The best way to deal with injury is to prevent them in the first place.
Use the acronym “WAR” to remember the most common reasons you get injured.
Warming Up: Make sure you warm up properly before any training session. Take the time to get your muscles ready and stretched out.
Accidents: Training is bound to lead to accidents. Weights are heavy and awkward, bars can swing around quickly, and your fellow gym-goers aren’t always paying attention. Always be aware of your surroundings and watch your fellow weightlifters whenever you’re in proximity to them.
Always be careful whenever you’re adjusting a machine, bar, or weight and make sure nothing is moving unexpectedly.
Reality: Injuries can also be something as simple as a torn callous or a stubbed toenail. Always pay attention to the little things and don’t ignore pain. If something hurts, stop and give it time to heal before going at it again harder.
You should take care of any minor injuries immediately so that they don’t become major ones. Learn the basics of first aid and CPR just in case something more serious happens. Be safe and take care of your body!
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Sources & references used in this article:
Fire & Police Academy by L Fountain, B Fuller – 1976 – ttu-ir.tdl.org
Pain and purpose in the Pacific: True reports of war by RC Bright – 2014 – books.google.com