“Train Loco” Issue# 12
The 2-for-2 Method can be used to increase an athlete’s training loads (weight).
If the athlete can perform 2 or more repetitions over his or her assigned repetition goal for a given exercise in the last set in two consecutive workouts, weight should be added to the exercise for the next training session.
Let’s say you have to do 3 sets of 5 reps on squats and you can perform all 5 repetitions in all 3 sets. After several workout sessions, you’re able to complete 7 reps in the third (last) set for 2 consecutive workouts. In the following training session, the load for that exercise should be increased.
So, say you choose to do squats for 3 weeks straight, 3 sets of 5 repetitions, for weeks 1-2 you squat 135 lbs for 3 sets of 7 reps on your 3rd and final sets only, on that third week of squats you should increase load 5-10 lbs.
Please keep in mind that this is just a general method for increasing load and there are many factors to consider when increasing load such as:
- How you are feeling that day
- High/low stress that day/week
- Is your nutrition on point
- Are you getting adequate sleep/recovery
You will have good and bad days when training, but that doesn’t mean you should not complete all your workouts, sets, reps, and give it 110%.
Baechle, T.R., and R.W. Earle. Weight Training: Steps to Success, 3rd ed. Champaign, IL: Human Kinetics, 2006.