Training From Hell - The 666 Method
by Marc Lobliner and Derek Charlebois

     It was a hot, muggy day in Orlando, Florida. Scivation R&D team member Derek Charlebois and I were about to train at the closest training facility we could find. We wound up at a Bally Total Fitness and paid for our day pass then walked in.

     “How should we train today?” Derek asks as we walk into the weight area. We already knew that it was leg day because we had coordinated our training splits so we’d be able to train together. As experienced trainers, we have tried and use many different methods to gain lean mass and drop fat. I was about 13 weeks out from a bodybuilding competition so I really didn’t want to change much because things have been progressing quite well.

     “I’ve been doing a new type of training. One where I use high volume and moderate reps and little rest between sets. In fact, I use mainly sets of six reps, I rest for 30 seconds and do six total sets.” I said. “Derek then deduced some simple math that somehow eluded me, “So you do six sets of six reps in six minutes?”

     We got to work. The name of this workout was later found out AFTER the leg workout. It was hellish. Derek was covered in a thick layer of sweat and we both felt extreme tightness in our legs. We both usually do 40 minutes of cardio post workout. Not today. After ten minutes, we were done. Our legs could not take any more.

Get a headband for this workout because you will sweat!

     The 666 Method is now a reality. Derek and I set forth to put together a training program that would allow us to stimulate every single muscle fiber multiple times and still be able to push up some decent poundage. With only 6 reps per set, our weights stayed consistent and we were able to really get an amazing pump—even in our legs!

     We then got to work and applied this method to all of our other workouts. Sure enough, we experienced mind-blowing pumps and hoisted monstrous weight on each and every workout!

     This is the part of the article when I tell you to “Go to hell!!” I am talking about putting down the stopwatch, getting a towel or headband to sop up the sweat, and jumping into the 666 Method right away! Here is an example of what your workout will look like for each bodypart:

Monday

Chest and Abs

*All exercises done for six sets of six reps with 30 seconds of rest in between sets. Choose a weight that is 80% of your 6 rep max.

Incline Barbell Bench Press

Flat Dumbbell Bench Press

Pec Dec Flys

Hammer Strength Incline Bench Press

Ab Machine Crunch

Perform 30-45 minutes of cardio before or after weights with heart rate 130-150.

Tuesday

Back and Calves

*All exercises done for six sets of six reps with 30 seconds of rest in between sets. Choose a weight that is 80% of your 6 rep max.

Pull Ups

Reverse Grip Rows

Lat Pull Downs

Cable Pullovers

Cable Low Rows

Deadlifts

Seated Calf Raises

Perform 30-45 minutes of cardio before or after weights with heart rate 130-150.

Wednesday

Arms and Abs

*All exercises done for six sets of six reps with 30 seconds of rest in between sets. Choose a weight that is 80% of your 6 rep max.

Barbell Curls

Cable Pressdowns

Preacher Curl

Close Grip Bench Press

Incline Hammer Curls

Dips

Leg Raises

Perform 30-45 minutes of cardio before or after weights with heart rate 130-150.

Thursday

Cardio

Perform 30-45 minutes of cardio before or after weights with heart rate 130-150.

Friday

Legs and Calves

*All exercises done for six sets of six reps with 30 seconds of rest in between sets. Choose a weight that is 80% of your 6 rep max.

Squats

Derek squats for 6!

Lobliner 13 weeks out showing his vascularity!

Leg Press

Going deep on leg curls—YEAH BUDDY!

Leg Curls

Lunges

Standing Calves

Perform 30-45 minutes of cardio before or after weights with heart rate 130-150.

Saturday

Shoulders, Traps and Abs

*All exercises done for six sets of six reps with 30 seconds of rest in between sets. Choose a weight that is 80% of your 6 rep max.

Standing Shoulder Press

Side Lateral Raise

Front Raises

Reverse Pec Dec (rear delt)

Shrugs

Ab Machine Crunch

Perform 30-45 minutes of cardio before or after weights with heart rate 130-150.

Sunday

Off. Do not even do cardio!

Workout Nutrition

     I cannot stress enough how important it is during this high-intensity workout to give your body what it needs to recover and GROW lean mass. You want to provide your body with what it needs to recover before, during and after training. This DOES NOT mean you need to down 100 grams of fat-producing carbs. Thus, we do not recommend a pre or post workout shake containing carbohydrates unless:

     We recommend drinking a combination of branch chain amino acids (BCAA) and whey protein isolate (WPI) pre, during and post workout. Scivation makes a product just for this called Xtend that contains BCAA, Glutamine and Citrulline Malate and Primaforce makes Substance WPI whey protein isolate. The beauty is, they both come in grape and watermelon flavors for a refreshing, anabolic workout drink.

     Dosing should be 1 scoop of Substance WPI along with the equivalent of .17 grams per kilogram of bodyweight of BCAA mixed in 24 ounces of water. This would be 5 servings of Xtend for a 200 pound person. Drink 1/3 of this mixture pre, 1/3 of this mixture during, and 1/3 of this mixture post workout. Start drinking the preworkout portion 15 minutes prior to training. When you get done training, go home and eat some FOOD.  

     Remember, it is not the preworkout meal that provides the energy and fuel for training, it is the many meals the days before the workout that matter.

     This workout will be intense and will leave a lot of people gasping for air and limping the next day. Are you man enough to go to hell and back? If lean mass gains and losing bodyfat are your goals, you’re damn right you are!

Be sure to check out the forums for further discussion on this article; the thread can be found here: http://forums.scivation.com/?act=ST&f=6&t=33

Marc Lobliner is the President of Scivation, Inc. He is a Certified Personal Trainer with over 8 years of experience in the Health and Fitness Industry--including over 4 years with Weider Publications.  He can be reached at mlobliner@scivation.com. Please visit www.scivation.com and www.primaforce.com.

Derek Charlebois is an ACE certified personal trainer, competitive bodybuilder, and holds a Bachelor’s degree in Exercise Science from The University of Michigan. Derek is the Promotions Coordinator/R&D at Scivation/Primaforce and is involved in coordinating promotions, research and development and advertising. Derek is an accomplished author with articles on such websites as Bodybuilding.com, Bulknutrition.com, StrengthandScience.com, and contributed to the book Game Over: The Final Cut Diet You’ll Ever Need. Derek can be reached at derek@scivation.com.