Why Men Over 40 Are Obsessed with The 2-Set Method
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Date: 2026-03-07
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Comments and reviews: 20
CharlieMMAFAN75
I have been doing 2 sets per exercise for a while now and it's not because I don't want to do more but it's because I just don't have the energy to do more really usually and this is when I'm doing about 10 different exercises because I don't workout as regular as I need to so my conditioning isn't where it should bevat all but I try to keep my workouts between about 18 to 21 sets total because anything more than that just totally burns me out and it doesn't just totally wear me out but it's also boring and when the workout is too hard there's less chance i'm gonna do it again and I find myself making more excuses why I don't want to do it and you can put more into each set and rep when you're only doing 2 sets per exercise and even that many sometimes I can barely do but if I'm doing 10 different exercises for one workout for example I only do like two sets but if I'm doing 5-7 exercises for example then I will try to do 3 sets each because I try to keep each workout to about 20 sets maximum about total give or take a couple sets because that's about all I can do with good effort because anything more than that is just too much for me at this point in time but for a little while I was trying to do just 1 set per exercise but that didn't really do anything for me and I didn't feel like I was making any progress at all but 2 sets is a lot better even though that's not that much more it's a lot better than just 1 set for sure.
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I have been doing 2 sets per exercise for a while now and it's not because I don't want to do more but it's because I just don't have the energy to do more really usually and this is when I'm doing about 10 different exercises because I don't workout as regular as I need to so my conditioning isn't where it should bevat all but I try to keep my workouts between about 18 to 21 sets total because anything more than that just totally burns me out and it doesn't just totally wear me out but it's also boring and when the workout is too hard there's less chance i'm gonna do it again and I find myself making more excuses why I don't want to do it and you can put more into each set and rep when you're only doing 2 sets per exercise and even that many sometimes I can barely do but if I'm doing 10 different exercises for one workout for example I only do like two sets but if I'm doing 5-7 exercises for example then I will try to do 3 sets each because I try to keep each workout to about 20 sets maximum about total give or take a couple sets because that's about all I can do with good effort because anything more than that is just too much for me at this point in time but for a little while I was trying to do just 1 set per exercise but that didn't really do anything for me and I didn't feel like I was making any progress at all but 2 sets is a lot better even though that's not that much more it's a lot better than just 1 set for sure.
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gerardclarke8366
im over 40 and yes my joints, tendons, shoulders, back, knees do not like training 5 days a week doing 4 to 5 sets per exercise. hell na i am on the mike mentzer program now which focuses on one to two working sets and i go heavy 6 to 12 reps for two sets to absolute failure. . there aint no close to failure about my working sets. ill do a a couple light sets or 5 to 10 minutes on the eliptical to get the blood flowing and get a warm up and stretch the ligaments. now im not as yolked up diesel as i was in my late 20's to early 30's but ive been injury free for nearly 18 months. as for getting twice the gains. im gonna call bs on that the gains come harder after 40 even with longer recovery times the testosterone levels are just not high enough to support maximum growth at this age for most men.
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im over 40 and yes my joints, tendons, shoulders, back, knees do not like training 5 days a week doing 4 to 5 sets per exercise. hell na i am on the mike mentzer program now which focuses on one to two working sets and i go heavy 6 to 12 reps for two sets to absolute failure. . there aint no close to failure about my working sets. ill do a a couple light sets or 5 to 10 minutes on the eliptical to get the blood flowing and get a warm up and stretch the ligaments. now im not as yolked up diesel as i was in my late 20's to early 30's but ive been injury free for nearly 18 months. as for getting twice the gains. im gonna call bs on that the gains come harder after 40 even with longer recovery times the testosterone levels are just not high enough to support maximum growth at this age for most men.
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musclemonsters
I'm not sure what happened. It is hormonal as my T and free T are still very high. But the days of 10 sets of 10, for example, hitting it 4-5 times a week which I loved even in my 40's is just not something I can do anymore. It's a shame too as now that I am retired I have nothing but time.
So I've experimented and this idea of very heavy for lower volume seems to work best as far as good stimulus and good recovery. There doesn't seem to be much of a limit on cardiorespiratory fitness (although I've heard the consensus that more than 10-12 hours is perhaps a decreasing stimulus unless you are young/pro level) so I do enjoy a lot of cycling, row, air bike.
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I'm not sure what happened. It is hormonal as my T and free T are still very high. But the days of 10 sets of 10, for example, hitting it 4-5 times a week which I loved even in my 40's is just not something I can do anymore. It's a shame too as now that I am retired I have nothing but time.
So I've experimented and this idea of very heavy for lower volume seems to work best as far as good stimulus and good recovery. There doesn't seem to be much of a limit on cardiorespiratory fitness (although I've heard the consensus that more than 10-12 hours is perhaps a decreasing stimulus unless you are young/pro level) so I do enjoy a lot of cycling, row, air bike.
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poolpumped1364
I believe this would only work for new lifters, not advanced lifters. Volume is KING. Look at the MuscleMonsters. Natural, but small. They have reached their maximum potential. Lifting 2 sets per muscle group per session, even with 6 total sets per week, would not be enough for them and would only help maintain the muscle they have. Effort matters more. Lift each set to failure!
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I believe this would only work for new lifters, not advanced lifters. Volume is KING. Look at the MuscleMonsters. Natural, but small. They have reached their maximum potential. Lifting 2 sets per muscle group per session, even with 6 total sets per week, would not be enough for them and would only help maintain the muscle they have. Effort matters more. Lift each set to failure!
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musclemonsters
I wish I would’ve only been able to do one working set type training my entire weightlifting life. I’m not in my 40s yet, but I’m just finding out about this now, the size AND strength gains have been amazing. Do not listen to exercise science clowns like Mike Israelitel or Jeffrey Nipstein. Listen to experts like Mike Mentzer and Dorian Yates.
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I wish I would’ve only been able to do one working set type training my entire weightlifting life. I’m not in my 40s yet, but I’m just finding out about this now, the size AND strength gains have been amazing. Do not listen to exercise science clowns like Mike Israelitel or Jeffrey Nipstein. Listen to experts like Mike Mentzer and Dorian Yates.
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Hyp3rLynxOfficial
Had to imagine the classic background music playing lol. it aint the same without it.
Also, I'm not 40, but I've been doing 2 or 3 set workouts because i focus on cardio lol, but if i wanted to make it harder, I increase the rep and lower the weight. Kinda like the concept in DBZ to keep myself not super bulky but make my muscles move faster.
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Had to imagine the classic background music playing lol. it aint the same without it.
Also, I'm not 40, but I've been doing 2 or 3 set workouts because i focus on cardio lol, but if i wanted to make it harder, I increase the rep and lower the weight. Kinda like the concept in DBZ to keep myself not super bulky but make my muscles move faster.
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Stvn3200
I’m 42 and doing two sets (one warm up and the next with more weight to failure, about 6 reps) for the last year has helped me to gain alot of muscle. First time in life that I’ve been asked if I’m on the juice due to mass. I still like to go to the gym at least 5-6 days a week rotating doing a chest and shoulder day, leg day then back and arm day.
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I’m 42 and doing two sets (one warm up and the next with more weight to failure, about 6 reps) for the last year has helped me to gain alot of muscle. First time in life that I’ve been asked if I’m on the juice due to mass. I still like to go to the gym at least 5-6 days a week rotating doing a chest and shoulder day, leg day then back and arm day.
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Shreadington
I've been training like this this last several months and have noticed good results. PPL 2 sets per 2 maybe 3 exercises per muscle group. With a ten minute warm up I'm done in about 50 minutes or less. Great recovery, prolonged fuller muscle feeling, and getting stronger. Should've started it years ago.
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I've been training like this this last several months and have noticed good results. PPL 2 sets per 2 maybe 3 exercises per muscle group. With a ten minute warm up I'm done in about 50 minutes or less. Great recovery, prolonged fuller muscle feeling, and getting stronger. Should've started it years ago.
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blasterbrain1443
Funny, I’ve been trying to find that golden middle where I’m not overtraining like I had been, and not doing too little like I’m afraid to, and I think this last program I just wrote for myself yesterday will do the trick having now seen this perspective from someone who knows better than I.
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Funny, I’ve been trying to find that golden middle where I’m not overtraining like I had been, and not doing too little like I’m afraid to, and I think this last program I just wrote for myself yesterday will do the trick having now seen this perspective from someone who knows better than I.
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matthewgassett4045
I'm doing a good system. Monday squats and legs exercises with muscle near shoulders and triceps. Next day. Tuesday bench press all of them add Cable back exercises. Wednesday
off. Thursday squats and legs. Friday bench of course and cable thing. Weekend off. For me. Interesting. Good show
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I'm doing a good system. Monday squats and legs exercises with muscle near shoulders and triceps. Next day. Tuesday bench press all of them add Cable back exercises. Wednesday
off. Thursday squats and legs. Friday bench of course and cable thing. Weekend off. For me. Interesting. Good show
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draftplus
I'm 66 and find dumping the isolation exercises and work the most muscles per exercise works best. Over 45 you have to provoke HGH production to fight relentless atrophy. Fewer exercises that hit the most muscles per exercise do this and give you more free time less workout time.
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I'm 66 and find dumping the isolation exercises and work the most muscles per exercise works best. Over 45 you have to provoke HGH production to fight relentless atrophy. Fewer exercises that hit the most muscles per exercise do this and give you more free time less workout time.
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danabennett4330
This is excellent. At 74, I have to be careful in the gym. Built custom decks until 67. Sometimes, my brain says you can still do this, but my body says There will be consequences. LOL so this is perfect for gentlemen such as myself. Thanks for all that you do.
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This is excellent. At 74, I have to be careful in the gym. Built custom decks until 67. Sometimes, my brain says you can still do this, but my body says There will be consequences. LOL so this is perfect for gentlemen such as myself. Thanks for all that you do.
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ColFighter018
That's just it! Beginners wouldn’t know what close to failure is and not even mention the lack of intensity with the low volume approach. I love it though as I've been strength training over 20 years and maintaining your physique requires way less work.
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That's just it! Beginners wouldn’t know what close to failure is and not even mention the lack of intensity with the low volume approach. I love it though as I've been strength training over 20 years and maintaining your physique requires way less work.
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andycardenas-kj8lt
Do whatever you want in the gym it’s supposed to be fun. They wanna add too much stuff to it to confuse you. It’s simple to work out. Just have good form and do it the days that you wanna do the reps that you want to do the sets that you want
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Do whatever you want in the gym it’s supposed to be fun. They wanna add too much stuff to it to confuse you. It’s simple to work out. Just have good form and do it the days that you wanna do the reps that you want to do the sets that you want
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Silver891_
2 days on. 1 day off
2 days on. 2 days off
1st chest 3, shulders 2, outer thighs.
2nd 4 back (deadlift included) 2 rear delt, hamstring curls.
3rd the same as 1st shoulders foucused.
4th legs 1 compound movement leg curles, pull ups
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2 days on. 1 day off
2 days on. 2 days off
1st chest 3, shulders 2, outer thighs.
2nd 4 back (deadlift included) 2 rear delt, hamstring curls.
3rd the same as 1st shoulders foucused.
4th legs 1 compound movement leg curles, pull ups
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musclemonsters
All my gains at 50 years old come from 3 to 4 sets over 7 exercises per session. I go 4 times a week for around 1 hour each session. Have got my muscle mass up from 73% to 75%. Body fat is getting below 20% any day now thanks to dieting correctly.
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All my gains at 50 years old come from 3 to 4 sets over 7 exercises per session. I go 4 times a week for around 1 hour each session. Have got my muscle mass up from 73% to 75%. Body fat is getting below 20% any day now thanks to dieting correctly.
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stvmann1966
I'm 59 (and a half) and I train 6 days a week. My workout - not counting setup, warmup, and cleanup, lasts about an hour and a half. My babe is with me and we get our TV time in while training. We have no intention of slowing down anytime soon.
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I'm 59 (and a half) and I train 6 days a week. My workout - not counting setup, warmup, and cleanup, lasts about an hour and a half. My babe is with me and we get our TV time in while training. We have no intention of slowing down anytime soon.
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hissingoose
I'm over 40. after a body warmup I still do 2 warmup sets at 25 - 50% of the weight of a working set with whatever lift I'm doing, then 2-4 working sets depending on the exercise. seems to work well enough while avoiding injury.
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I'm over 40. after a body warmup I still do 2 warmup sets at 25 - 50% of the weight of a working set with whatever lift I'm doing, then 2-4 working sets depending on the exercise. seems to work well enough while avoiding injury.
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mastalee1776
In a other video he mentions men over 40 needs to do 6 sets. Now 2 sets I cant get warmed up in 2 sets. Im not trying to go hard without a decent warm up. I guess he needs to keep making new content and seems to spew jiberish
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In a other video he mentions men over 40 needs to do 6 sets. Now 2 sets I cant get warmed up in 2 sets. Im not trying to go hard without a decent warm up. I guess he needs to keep making new content and seems to spew jiberish
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andrewcastillo5003
I do chest back, biceps triceps, legs shoulders traps twice a week, I fell off recently and when I came back it's just 3 exercises per muscle 2 sets and people notice, I guess that 3rd set was junk
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I do chest back, biceps triceps, legs shoulders traps twice a week, I fell off recently and when I came back it's just 3 exercises per muscle 2 sets and people notice, I guess that 3rd set was junk
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