APRIL 2025 STRENGTH BLOCK #4 - EL DIABLO, 6x6 60X0

April 2025 Strength Block: EL Diablo 6x6

IntroductionAs we enter the fourth strength block of the year, the intensity is turning up a notch. Welcome to El Diablo 6x6—a high-volume, muscle-fatiguing protocol designed to push your strength and endurance to new limits. Inspired by Vince Gironda’s classic 6x6 method, this block introduces an extra challenge: a 6-second eccentric phase. This deliberate tempo will increase time under tension, maximizing muscle hypertrophy and control. Buckle up—this one's going to burn.

KING Strength’s STRENGTH ProgramSTRENGTH is our flagship class-based training program, where we are making our statement in the fitness industry. This is strength training in its purest form.
STRENGTH teaches: work ethic, consistency, body awareness, and advanced weightlifting techniques utilizing barbells and kettlebells.

STRENGTH is a three-day (Monday, Wednesday, Friday), periodized program that rotates every four weeks. We refer to our four-week training cycles as STRENGTH BLOCKS.
Programming is designed an entire year in advance. The year is broken up into four quarters, which we refer to as STRENGTH CYCLES.

THIS BLOCK IS AN ACCUMULATION BLOCK

• High volume, low intensity
• More time under tension
• Shorter rest periods
• Skill development
• Structural balance
• Technical focus
• Mobility and aerobic metabolic work
  

Each STRENGTH CYCLE contains three STRENGTH BLOCKS. A block spans four weeks at a time, with increasing intensity and decreasing volume as you progress through the three distinct phases.
What is the 6x6 Protocol?The 6x6 protocol was developed by legendary bodybuilding coach Vince Gironda and is known for its effectiveness in building muscle definition and size. Unlike traditional heavy lifting, this method leverages moderate weights with short rest periods and high volume, keeping muscles under continuous stress.

Key Components of El Diablo 6x6

1. 6 Sets x 6 Reps – Each exercise is performed for 6 sets of 6 reps, focusing on strict form and controlled movement.
2. 6-Second Eccentric – The key twist in this block is a slow, controlled eccentric (lowering) phase lasting six seconds, amplifying time under tension.
3. Short Rest Periods – Each week, rest intervals will decrease by 5 seconds, starting at 45 seconds and reducing to 30 seconds by the end of the block.
4. Progressive Overload – The working weight will increase by 2% each week, ensuring consistent strength adaptation.

How the Protocol Works
1. Exercise Selection Gironda emphasized movements that maximize range of motion and target multiple muscle groups. This block will focus on compound lifts like:

• Squats
• Bench Press
• Curls
• Triceps Extensions

2. Strict Form & Technique Momentum has no place in this program. Each rep should be slow and deliberate, with full control over both the concentric (lifting) and eccentric (lowering) phases.
3. Muscle Fatigue & Time Under Tension (TUT) This program maximizes metabolic stress, a key factor in hypertrophy, by keeping muscles under load for longer periods. The extended eccentric phase, combined with shortened rest, forces the body to adapt quickly.

Weekly Breakdown

• Week 1: 6-second eccentric, 45-second rest
• Week 2: 6-second eccentric, 40-second rest
• Week 3: 6-second eccentric, 35-second rest
• Week 4: 6-second eccentric, 30-second rest
• Weight Increases: +2% each week

Benefits of El Diablo 6x6

• Muscle Growth & Hypertrophy – Increased time under tension and controlled reps lead to better muscle fiber recruitment and hypertrophy.
• Improved Definition & Endurance – The short rest periods encourage muscle density and endurance, making this a great block for aesthetic gains.
• Time-Efficient Workouts – The structure allows for a high training volume in a relatively short session.
• Strength & Control Development – The slow eccentric phase enhances muscular control and resilience, reducing injury risk.

Considerations & Recovery
While this protocol is highly effective, it is also intense. Prioritize proper recovery, including sleep, nutrition, and mobility work. Listen to your body and ensure you’re fueling appropriately to sustain the increased workload.

Conclusion
The El Diablo 6x6 strength block is designed to test your discipline, endurance, and ability to push through fatigue. With progressive overload, strict form, and shorter rest intervals, this program will deliver results if you stay committed. Are you ready to embrace the burn? Let’s get to work.