A research at the University of Oklahoma charted an 8-week training program and found after 3 weeks, muscles would increase by 5% and after 8 weeks, 10%. The subjects in this test did three sets of each exercise with 8 – 12 reps per set, thrice weekly.
For those who are asking – “What about just doing one set since I have a tendency to be lazy in my workouts?” A study cited in the Journal of Strength and Conditioning Research found that one set will never do the job in the workout. The best way to fitness is not increase your volume from 3 reps to at least 4 – 5 and then bring it down the curve to prevent over-exerting your muscles.
Another study in the same journal found that taking the runs outdoors increases running speed by 3%. It seems that there is something about the outdoor environment that cannot be achieved simply by being on a treadmill, so get it out in the sun!
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