Time remains one the most precious resources and is often sighted as the biggest barrier to exercising consistently. When we devote time to working out we need to ensure the time spent is effective for our health and fitness goals. One area we notice people waste time on is using the incorrect weight for their strength training exercises. Most often selecting a weight too light for their desired goals. Essentially picking a weight they can lift 10 times instead of a weight they can only lift 10 times. Fatigue is a critical element of success with an exercise for positive adaptations in the body.
We teach repetitions in reserve for determining the accurate weight for a given exercise. This requires the participant lift a weight for as many repetitions as they can safely perform instead of stopping at the end of their desired repetition range (ex. 10 reps). If the participant can perform more than 2 extra repetitions, above their desired range, the weight is too light. Conversely, if they miss their range by more than 2 reps they are too heavy.
The 2 x 2 method takes repetitions in reserve and applies it to two consecutive workout sessions. This allows the participant to remove the chances of an outlier workout outside of their average workout. If a participant can lift a weight 2 or more repetitions or 2 or less repetitions on consecutive workouts they shoulder increase or decrease the weight, respectively. Using the 2 x 2 is a great way to keep yourself accountable and on track for your exercise goals.
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