Validated by sports coaches and based on scientific data, this express method is based on a simple rule: do less, but better. Two sessions per week, without cardio or exhaustion, are enough to strengthen the figure after 40 and preserve the joints.
After the age of 40, the body changes and our sporting habits must follow suit. No more endless sessions of exhausting yourself in the gym without seeing real results on the firmness of the arms or the shape of the buttocks. Many people still think that we need to redouble our efforts with age to counteract muscle wasting.
However, experts today say quite the opposite. A minimalist approach, validated by science and acclaimed by recognized coaches, promises to transform the silhouette with formidable efficiency, while sparing the joints. The principle is simple: focus on quality rather than quantity, thanks to an easy-to-remember mathematical rule, which shakes up the classic codes of fitness.
We owe this concept to a sports coach called Alain Gonzalez. In a video published on his YouTube channel, he explains the main precepts of the 2-2-2 method. As its name suggests, it is based around two training sessions per week, with only two sets per exercise. “It is a time-efficient, joint-friendly method based on principles that have been proven, both scientifically and through experience.“, assures the professional. We concentrate on only four movements: squats, deadlifts, bench press or push-ups, and a pulling exercise. We perform six to twelve repetitions depending on our form of the day, all with a load at our convenience which must still be quite intense.
Between each training session, allow yourself two to three days of rest. “This spacing is long enough to allow for complete muscle and nerve recovery, while being frequent enough to gain muscle consistently.“, specifies Alain Gonzalez. But after a certain age, it is also essential. After the age of forty, our body no longer reacts quite in the same way: recovery stretches and the joints become more capricious. This is where this method works miracles: rather than exhausting the body with daily sessions, it relies on strategic rest which gives time to the tendons and tissues to regenerate. By concentrating on a certain intensity during very short, it boosts metabolism and boosts the production of muscle mass without increasing cortisol, the stress hormone responsible for fat storage. It is the perfect compromise for displaying a toned figure without the risk of injury.
The other advantage of the 2-2-2 technique? It doesn’t require a lot of time, a boon for people with a busy schedule. In addition, by avoiding overtraining, we arrive at each session with maximum energy… And in a good mood!
