If I’ve learned anything about online fitness content in the years I've spent consuming and creating it, it’s this: Stack a bunch of numbers together, and you have a potentially viral workout, from 12-3-30 to 4-2-1.
The latest is the 2-2-2 workout, which is supposed to reveal the big secret of effectively building muscle after you hit age 40. Unfortunately, after trying it out, I’m not so sure about that.
What the Internet says about the 2-2-2 workout
I’ve been seeing the 2-2-2 workout pop up across the Internet, but all the sources point back to a video from Alain Gonzalez that claims the “2-workout-2-set” method is “getting men over 40 jacked FAST.”
That’s pretty much the whole pitch: The number 2 comes up twice (I felt like I was going mad trying to find out what the last 2 is for), and it’s aimed at middle-aged men. I’m not a man, but as a middle-aged woman with personal training and weightlifting coaching certifications, I’m in a pretty good positions to evaluate those claims. So let’s take a look at what’s actually in the workouts.
What 2-2-2 stands for
I looked at the PDF Gonzalez offers that describes the program, and in it he does actually say what the many articles about his method did not: what the third “2” stands for. So, the 2-2-2 method is:
Two full-body workouts per week
Two working sets per exercise
Two reps in reserve on each set
It’s a fine setup, I think, and probably a lot of people of any gender or age would get stronger using a workout like this. But it also relies on two often misunderstood concepts.
What are “working sets”?
A working set is a set of an exercise that you think of as your “real” work for the day. This means that it does not include warmup sets, or anything else you do to prepare for those working sets.
This means you might end up doing more than two sets, depending on the exercise. For example, I may not need any warmup sets to do my cable lateral raises (one of the exercises Gonzalez recommends), so that’s just two actual sets. But if I’m supposed to do two hard sets of leg press, I’m not going to leg press a couple hundred pounds cold. I’d start with sets of lighter weights and work my way up—so maybe that will be five sets total for the day, but only the working sets count for the 2-2-2 program.
It’s also worth noting that the PDF calls for seven exercises each day. That’s a minimum of 14 sets you’ll do per workout, with most exercises likely requiring at least one or two warmup sets, and some even more. You’ll also rest two to five minutes between sets. Emphasizing “just two sets” makes the workout sound quick and simple, but in practice, it looks like you’ll probably be in the gym a good while.
What are “reps in reserve”?
Reps in reserve, or RIR, is a great way to explain to experienced lifters how hard they’ll be working in a given set. If you’ve never used RIR before, though, there is a definite learning curve. The idea is that you stop an exercise with two reps “in reserve”—that is, reps that you could have done but didn’t. If you’ve done 10 lat pulldowns and you feel like the eleventh would be really hard and the twelfth would be the last one you could possibly do in this set, then you stop at 10. You’ve left those last two reps “in reserve.”
This is a common, useful way of talking about exercise intensity—see this explainer from the National Academy of Sports Medicine. But you have to have enough experience with that exercise, and with exercising in general, to recognize the signs your body gives you that you have exactly two reps left. Often, beginners will stop too early, and never get the benefits of going closer to failure before stopping.
If you’re used to using RIR (or RPE, which is a similar concept), this is a fine way of planning your workouts. If you tend to overestimate your abilities, you’ll probably hit RIR 0 (that is, failure) often enough to teach yourself what those last few reps feel like. But if you’re a person who tends to shy away from those harder reps, or if you’ve never really gone all the way to failure on an exercise, RIR is probably not a good tool for you.
What do you think so far?
What’s good about the 2-2-2 workout
As a lifter and a trainer, I like the idea of 2-2-2...for a specific kind of person. And yes, probably a lot of the “men over 40” in the target audience qualify as that person.
Specifically, this is a good workout for people who are already experienced in the gym, but can’t reliably make time for more than two workouts per week. You can get a lot done in two workouts, if each workout covers all your major muscle groups, which it does in this plan.
The routine does have a plan for progression, which is nice—a lot of trendy workout routines do not. You’ll be doing “double progression,” which means you increase reps of an exercise until you feel ready to increase the weight. At that point you’ll be doing fewer reps, so you start adding reps again. That’s a solid approach that doesn’t take much thinking ahead. (It’s also a missed opportunity to add another “2” to the name.)
What’s overhyped (or misunderstood) about the 2-2-2 workout
My biggest gripe about this workout is just that there’s nothing special about it. It’s basic to the point of being almost common sense: Hey you, do two full-body workouts a week! Make sure each exercise has a few hard sets! Really, no need to overthink it.
There’s actually nothing special here for “men over 40,” except perhaps that men over 40 are more likely to have kids and other responsibilities taking up their time, and thus will find a twice-a-week schedule convenient. I also find the workout selection biased toward people who stick to machines. On the bright side, you could probably do this whole thing at a Planet Fitness, and that's going to be convenient for a lot of folks. But I find machines boring. (Maybe that's a "me" problem.)
In terms of Gonzalez’s actual workout materials, there are a few things that bug me. One is that he talks about the two-workouts-per-week schedule as if it were strongly supported by science as the best option. In reality, two workouts are fine, but people tend to do better with more. No champion bodybuilder or weightlifter hits every muscle twice a week and chills on the couch the rest of the time. Even most recreational athletes with some kind of goal will do better with three or four workouts. Two is enough for most people’s goals, but it’s not necessarily better.
Promising more results for less work is a staple of the fitness industry, so I’m able to see through it—and of course everybody says their signature workout is the best option. But if you going in thinking the 2-2-2 really is the secret to getting jacked over 40, I beg you to consider that there is never one correct answer to fitness. You can pick any schedule that works each major muscle twice per week, and it will accomplish the same trick.
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