2x2x2 Heavy Duty Training
First, DO NOT GET HURT. If you are new to lifting weights, my suggestion is to work with a trainer and learn how to do the exercises correctly.
Nearing 50 years old, I have come to terms with the fact that I cannot train the same way I did when I was younger. I need more time to allow my muscles, joints, and tendons to recover. I have found the best program is a 2x2x2 workout plan:
- 2 workouts per week
- 2 sets per exercise
- 2 days of rest between workouts
Since I am only working out two days per week, each workout is a full-body workout. I do each exercise only twice, taking the exercise to failure. I choose a weight that allows me to do 6–10 reps. On the second set, the weight is reduced by 10%. I take a 2–3 minute rest between sets and between new exercises. When going to failure, I choose exercises that are safe to take to exhaustion.
Body parts targeted:
- Shoulders
- Chest
- Biceps
- Triceps
- Back
- Legs
Sample Workout
Warm-up
I use bands and bodyweight exercises for a warm-up:
- Banded row × 10
- Banded chest fly/press × 10
- Banded bicep curl × 10
- Banded tricep extension × 10
- Banded shoulder press × 10
- Pull-up × 10
- Push-up × 10
- Air squats × 10
Workout A
- Cable chest press
- Lat pulldown
- Romanian single-leg deadlift
- Standing bicep curl
- Weighted dip
- Cable arm extension (tricep)
Post-Workout Core Routine
- Back extension 2 × 10
- Band oblique rotation 2 × 10
- Plank hold 30–60 seconds × 2
Workout B (warm-up is the same as above)
- Machine hammer press
- Goblet squat
- Weighted cable or machine row
- Rope hammer curl
- Rope tricep extension
- Kettlebell shoulder press
Core workout is the same as above.
These are low-volume workouts that take about 30–40 minutes to complete. Instead of putting a lot of volume through the muscle, I am creating a stimulus to the muscle. After each workout I am not sore and feel refreshed.
Non-Workout Days
I walk and hike a lot. On days I am not lifting weights, I get between 10k–14k steps. I also do mobility work on non-workout days. I take my walks in the morning and after meals.
Additional Thoughts
I schedule workouts when I will have two full days to recover and as far away from alcohol consumption as possible. Sunday and Wednesday are the days I work out.
These workouts are designed to increase strength and muscle mass. Do not confuse this style of training with cardio with weights. Most people I see in the gym are doing cardio with weights. They are not exercising with enough intensity to provide enough stimulus for muscle and strength improvements.
These workouts are modeled after Mike Mentzer’s Heavy Duty training. In his book he advocates less volume, more intensity, and more rest between workouts. With a few modifications, I believe his philosophy creates an ideal template for older individuals looking to increase strength and muscle mass.
There are exercises I avoid because the risk of injury is too high and they do not lend themselves well to heavy training for older individuals. These include: conventional deadlift, barbell back squat, barbell bench press, and bent-over barbell row.
