Hit a plateau? Looking to gain more strength quickly? Why not take a page out of the powerlifting community and try some 5x5 workouts. What’s a 5x5 you ask? Well, it basically goes like this. Pick a couple of exercises, grab the heaviest weight you can manage for that exercise, and do 5 sets of 5 reps. Complete the 5 sets of each exercise before moving on to the next exercise.
You can pick isolation exercises for your 5x5, but my favorite is to pick compound exercises. Here’s a good starter 5x5:Overhead press squats Plank Rows Lat raise lunges Deadlifts
5x5s should never be done on consecutive days, and should be done only if you’ve already got a good groundwork in exercise (such as The Daily HIIT routines).
Just starting out? Try adding one 5x5 to your routine every other week starting with a very low weight and gradually adding to the weight each time. For example, your first 5x5 you might only use 3lb weights. The next time you do your 5x5 add 3 pounds and use 6lbs total. The next time you would use 9lbs total etc. The PowerBlock dumbbells are perfect for something like this.
Will you be adding some 5x5s to your routine?
Due to COVID-19, shipping systems the world over are experiencing abnormal delays. There is an enormous demand on postal and delivery services as online shopping has skyrocketed, due to store closures and stay-at-home mandates. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 2-3 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. Thanks for your support and understanding.
We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it typically takes 2-4 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 UPS with Standard & Expedited shipping (whichever is faster)
For locations outside of the US and Canada, we ship using FedEx International (EUROPE and Other Nations), which is usually in transit for 7-10 business days, depending on location.
We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Delays caused due to custom withholds are not included in these estimated delivery times.
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.
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.
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.