Ever wondered how to get the best workout results without spending hours in the gym?
You’re not alone! At Black Box VR, we know that consistency is key to achieving your fitness goals. But let’s face it—nobody wants to spend 20 hours a week working out, and a single 10-minute workout won’t cut it either.
So, where’s the sweet spot?
Introducing the Optimal Workout Plan
A recent meta-analysis (that’s fancy talk for a study of studies) has cracked the code on the optimal number of sets per muscle group per week for maximum hypertrophy (muscle growth).
Here’s what they found:
- 4 sets per week per muscle group: Minimum needed to see improvements.
- 5-10 sets per week per muscle group: Optimal for results and time efficiency!
- 10-25 sets per week per muscle group: Small additional gains but probably not worth the extra time.
- More than 25 sets per week per muscle group: Wasted effort with minimal returns.
THE WINNER:
5-10 “fractional” sets per muscle group per week!
Wait, What’s a “Fractional” Set?
Glad you asked! In the world of fitness, not all exercises are created equal, and they often work multiple muscle groups simultaneously. A “fractional” set takes this into account.
For example, one set of bench press counts as:
- 1 set for chest
- 0.5 sets for triceps
- 0.5 sets for shoulders
- 0.25 sets for forearms
By counting fractional sets, you get a more accurate picture of your total workout volume for each muscle group.
How Black Box VR Delivers the Perfect Workout
At Black Box VR, we’ve designed our game incentives to align perfectly with these findings. Here’s how:
- 3 sets of each of our six main compound exercises
- 1 set of each burner isolation exercise (like bicep curls and tricep pushdowns)
- Reaching failure or near-failure in each set (around the 12-15 rep mark)
- Good form (because quality matters!)
That’s 20 sets per workout or 60 sets per week if you work out three times a week.
Breaking Down the Numbers for a Week Of Black Box VR Workouts
Using fractional set counts, here’s what you’re getting each week:
- Middle Back: 9 sets
- Lats: 9 sets
- Chest: 9 sets
- Hamstrings: 9 sets
- Glutes: 9 sets
- Quads: 9 sets
- Shoulders: ~13.5 sets
- Biceps: 12 sets
- Triceps: 12 sets
- Forearms: ~10 sets
- Abs/Core/Lower Back: ~10 sets
It’s right in the optimal range that the new study found!
Your Action Plan
Aim for Three Black Box VR Workouts a Week
- 1-2 workouts a week: Good and will yield results, but not optimal.
- 3 workouts a week: The sweet spot for maximum gains and efficiency.
- More than 3-4 workouts: Slightly better results but diminishing returns. Plus, higher risk of burnout and injury.
Get A Well-Rounded Workout
- Use All Exercises: Don’t skip any exercises!
- Go to Failure or Close: Push yourself to do as many reps as you can with good form.
- Focus on Form: Good form maximizes results and minimizes injury risk.
- Embrace the Challenge: Use Heavy Mode to keep pushing your limits!
Stop wasting time on inefficient workouts. Join Black Box VR and experience the most effective, science-backed, and fun way to achieve your fitness goals.
Reference: Meta-Analysis Study on Optimal Sets for Hypertrophy
See you in the Arena!
Ryan DeLuca, CEO of Black Box VR
Ready to dive in? Let’s make fitness your new favorite game. Welcome to the future – welcome to Black Box VR!
About Black Box VR
Black Box VR is the world’s first virtual reality esport that combines resistance training, HIIT cardio, and intense gaming to deliver a science-backed workout experience. In our luxurious gym locations, members are able to build muscle, lose fat, and get fit while playing an addictive game.
Have questions? Ask MAIA, our AI chatbot!
