0

Your Cart is Empty

How Many Sets?

June 16, 2015 1 min read

When you hit the gym, how many sets of each exercise do you do? Are you the kind of person that sticks with one exercise and performs A LOT of sets of that some movement, or do you do a couple of sets of five or six different movements? Do you know which will lead to the best results? According to a study published in the Journal of Strength and Conditioning Research, more is better…

5 is Better Than 3 is Better Than 1

Nearly fifty men participated in this study, none of which had any prior resistance training experience. They were total gym n00bs, making them the perfect test subjects! They were divided into four groups:
  • 1 Set
  • 3 Sets
  • 5 Sets
  • Control group
They worked out just three times per week, but continued the program for six months. At the end of the six months, here were the results:
  • The strength (both upper and lower body) of the 5 Set group improved noticeably over the 3 Set group, which in turn improved noticeably over the 1 Set group.
  • The endurance of the 5 Set group improved noticeably over the other two groups.
To put it plainly, the more the merrier! Not only did their strength improve, but the 5 Set group saw the greatest amount of growth in their elbow flexor muscles. This means that their forearms grew larger and stronger as a result of the exercise. If you want the best results, go for 5 sets of each exercise! Featured Image Source: www.superiorsupplementmfg.com  

Leave a comment


Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More
Shipping & Delivery
Fast, 2 Day Shipping.
We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA via 2 day expedited shipping with our partners at FEDEX. Once your order is received and processed, it’s just 2 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

 

We ship within Canada and the United States via FedEx with expedited 2-Day shipping.

For locations outside of the US and Canada, we ship using FedEx International, which is usually in transit for 5-7 business days, depending on location.

We ship all of our physical products with FedEx, from our warehouse location in Kingston, Ontario, Canada. Signatures are required on all orders.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.

Clothing

All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.