Here are some frequently asked questions pertaining to 2 x 4, split up into several different categories, which include:
• Gear/Accessories and Specialty Equipment
• Training
• Form & Technique
• Assistance Lifts
• Troubleshooting
• Programming
• General
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Gear/Accessories and Specialty Equipment Can I wear lifting straps?
Some powerlifters wear them, however, I don’t recommend their usage because you should never be limited by your grip. I have overcome a terribly weak grip by
avoiding straps and utilizing specialized grip training. One benefit of straps is that you can usually use more weight, but this is a slippery slope since relying on them can become a crutch. In competition you are not allowed to use straps, so I think it’s best to avoid using them
altogether. A good knurled barbell and chalk should suffice.
I don’t have bands. What do I do?
This depends on the exercise.
For example, if you don’t have bands, you can use a cable column with Pallof presses or face pulls. You can also employ similar free weight substitutes.
In terms of accommodating resistance, you can use chains. I would recommend saving up for bands in the future.
I don’t have blocks. What do I do?
Block pulls are a large
component of this program, and I have a hunch that they’ll become one of your favorite exercises (they quickly became
one of mine). I like a 3" block the best, however, most powerlifters prefer 4”. I spent roughly $30 at Lowe's - I had them cut 2 sheets of plywood in squares that I could stack on top of one another for block pulls and also deficit work. You may use rack pulls in the meantime but I would highly recommend getting your hands on some blocks. Either purchase blocks, or get crafty and figure something out like I did.
Some lifters pull off of bumper plates, which presents another option.
I don’t have a 2-Board. What do I do?
You can do floor press as a substitute, but a 2-board is a very easy tool to make for a cheap price. Again, you can go to your local hardware store and get the materials for a reasonable price. It’s a great option for building bench press lockout strength so I recommend that over time you figure out a way to board press.
I don’t have a sling shot. What do I do?
The sling shot is an excellent tool for advanced and geared lifters. It’s good for raw lifters too, and you can substitute this for the floor press or board press if you
purchase one. If you’re looking to mimic the effect, you can use bands or chains in the meantime if they are available to you. I recommend that you invest in one as they are very useful and can help spare your shoulders and pecs, especially if you are injury prone. Another possibility is to use a mini band looped around the upper arm, which works similar to a slingshot but is not as beneficial.
I have a hex bar, can I do hex bar deadlifts?
Yes, these can be done in place of regular deadlifts or block pulls in the weeks where you are not trying to set a PR. I also like to use the hex bar for bent over rows.
Should I wear a belt?
Yes, you should, but only on your top lifts (>85% of 1RM). Do not use a belt so frequently that you rely on it even on your warm-up sets.
Should I wear knee wraps or sleeves?
This is up to you. Some federations allow the use of knee wraps and sleeves while some do not, so take this into consideration and do some research if you plan on competing. Moreover, don’t use them so often that you absolutely rely on them while training.
Should I wear elbow sleeves?
These are not allowed in any federation so do not use them so frequently that you become reliant on them. You may use them from time to time if you feel the need, but again, don’t use them all the time.
Should I wear wrist wraps?
These are advised since most federations allow them. If you plan on competing, check with your federation ahead of time. Most of my colleagues wear them and swear by them to keep their wrists healthy.
What type of shoes should I wear?
Most people do best squatting in Chuck Taylors, while others do best in Olympic shoes. I like front
squatting in Olympic shoes and back squatting in Chucks or something similar. You might
prefer different shoes with different lifts so experiment to find what works best for you. For example, some lifters prefer to bench in Olympic shoes, and a very small minority even like to deadlift using Olympic shoes. Different strokes for different folks.
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Should I use liniment?
Yes, I think using liniment is a good idea when you are feeling beat up, but I don’t advise you to use it all the time and become reliant upon it.
I don’t have a glute ham developer, what else can I do?
The GHR primarily strengthens knee flexion hamstring strength, which I believe to be overrated for
powerlifting and maximal strength training in general. So don’t fret if you can’t do GHR’s. There are many other options that are great for building hamstring strength, including: back extensions, good
mornings, reverse hypers, Nordic ham curls, and Valslide leg curls.
I don’t have a reverse hyper, what else can I do?
The reverse hyper is a great tool. However, it’s not well-tolerated by every lifter. The heavy kettlebell swing is a good substitute for reverse hypers. However, back
extensions and hip thrusts will do the job as well.
I don’t have a hip thruster, what else can I do?
We love our band hip thrusts off the hip thruster. However, if you don’t have a hip thruster, you can simply do barbell hip thrusts off of a standard bench. Make sure you have a bar pad to cushion the hips. You can also get crafty and figure out a way to do band hip thrusts, perhaps using a power rack.
I don’t have a back extension, what else can I do?
You can perform back extensions off of a standard bench by laying flat on the bench and hooking your legs underneath the bench. Sometimes you’ll need to put a heavy dumbbell on the other end of the bench to prevent it from tipping. However, good mornings and hip thrusts can be performed (or reverse hypers or kettlebell swings) in their place.
I don’t have a heavy kettlebell, what else can I do?
Heavy kettlebell swings are great, but many individuals don’t use great form with these, so make sure you do them right if you do them. Most lifters don’t have access to heavy kettlebells. We like to use the 203 pounder in our training. However, you can purchase a Hungarian core blaster or Kettleclamp if you’d like. And perhaps better yet, you can make a homemade t-handle for around $15 from Home Depot.
There are videos showing how to make these on YouTube.
I don’t have any specialty bars. Am I in trouble?
Plenty of world-class lifters have built their strength using solely a standard barbell for their big lifts. Do not worry if you don’t have a safety squat bar, rackable
cambered bar, buffalo bar, or hex bar. These are nice to have for long term training, but they’re not necessary.
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Training Can I do a burn out set?
No. Burn out sets are tempting, but get your volume with the assistance exercises.
Burn out sets are great for other programs, but for 2 x 4 they will compromise recovery and impede progress.
Can I rep out on the last set if I have more in the tank?
No, just stick to the 3x5, 3x3, and 3x1. If you end up completing the sets with relative ease, just leave some in the tank rather than pushing the envelope. When you start doing extra, it affects you later in the training week.
Should I do high bar or low bar back squats?
It depends. Most lifters will find they're stronger with low bar, but some prefer high bar. Experiment with both and find what works for you. Throughout the year, you should incorporate both styles though.
Should I do conventional or sumo deadlifts?
It depends, and there's really no way to tell which style you’ll be best at. You'll have to experiment to find which one works for you, although both should be done throughout the year (just as in the case of high bar and low bar squats).
Can I do touch and go reps?
No. Do not touch and go with your bench presses or deadlifts. Always use a slight pause. Deadlifts are reset every rep, and bench presses are held with a pause. Bad habits beget bad habits with bench press, and deadlift gains will be greater if you pause between reps.
Can I incorporate pause reps?
Yes, these are done on days when you're not trying to set a record, on alternating weeks. We highly
encourage pause reps on the primary lifts. These are also beneficial during de-load weeks as well.
Can I incorporate dynamic effort work?
Yes, you can do dynamic effort work on alternating weeks when you are not setting PRs. However DE should be reserved for lifters that have sufficient weightlifting experience.
Geared lifters should employ a greater proportion of explosive lifting in their training.
Can I do conditioning work?
Yes, although I'm not a huge fan of HIIT training when training for maximal strength.
Keep in mind that weight training is a form of conditioning work - especially high rep assistance lifts. I like the prowler, hill sprints, KB swings, and Farmers walks, but don’t overdo it. There’s nothing wrong with plain old walking. Don’t forget that plenty of bodybuilders and powerlifters have been successful without ever doing HIIT. I recommend periodizing your conditioning so that you’re not doing extra high intensity work year round.
Can I do Olympic lifts?
No, they’re not worth it when aiming for maximal strength. If aiming for greater power, explosive training (DE or CAT) can be done every other week. This will give you the specific explosive strength you need for building the big lifts. The Olympic lifts can be dangerous for athletes not used to this stimulus, as they are very technical. If you’re insistent on performing other explosive lifts, then hex bar jump squats and heavy kettlebell swings can build just as much power as Olympic lifts but are safer to perform.
Can I do plyometrics?
No, they’re not worth it when building maximal strength. Explosive training done every other week will give you the specific explosive strength you need.
Plyometrics can be dangerous for athletes not used to this type of stimulus. If you’re insistent upon incorporating some plyos, then box jumps are easiest on the body.
Can I do sprints?
No, it’s not worth it for maximum strength training. Dynamic effort work done every other week will give you the specific explosive strength you need. Sprints can be dangerous for lifters who are not used this type of stimulus. I know many lifters who pulled a hammy or hip flexor when attempting sprints and ended up regretting it. If you’re insistent on sprinting, then hill sprints are easier on the body.
How do I get more TUT and metabolic stress into my workouts?
You can get this with your assistance lifts, not with your specific lifts. With the specific lifts be sure to stick to the plan, but you can focus more on getting a pump, feeling the burn, and getting more volume in with the assistance lifts.
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Form and Technique Is it ok if I round my back a little bit with deadlifts?
Yes and no. On weeks where you're going for PRs, allow for a little bit of wiggle room, but limit the low back rounding as much as possible. Upper back rounding is acceptable, however. The more neutral you can keep your spine, the less beat up you'll get, which is important on this program. On non-PR weeks be ultra strict.
I lean forward a lot in my squat. What should I do?
Much of this is due to your anatomy and body segment lengths. Some find wearing Olympic shoes helps. Strengthening the quads and improving ankle mobility can help tremendously over time as well. You want to stay relatively upright, but it’s not uncommon to see powerlifters leaning forward to a 45 degree trunk angle when at the bottom of the movement.
I’m stronger when I flare my elbows out on a bench press rather than keeping them in.
This is very common with lifters who first start powerlifting, but stick with it. Over time, the vast majority of lifters find they are stronger this way, so be patient. It will also be better for your shoulders in the long run. The ideal arm angle varies from one lifter to the next so experiment to figure out what works best for you.
What’s the best grip for deadlifts?
Most people use a mixed grip (over-under), but some of my colleagues
like the hook grip. The hook grip takes a while to get used to, but some swear by it.
Find what works best for you to allow you to pull the most weight.
How deep should I do my front squats?
Try going ass to grass (ATG) on these, but if you can't maintain proper form, just go as deep as you can without losing your arch. Some lifters can only safely go to parallel.
I’m weak off the floor during deadlifts.
Pause deadlifts, leg presses and heavy KB swings will help. Some lifters find that quad work in general and deficit deadlifts help improve their starting strength.
I have a weak lockout with the deadlift.
Hip thrusts, back extensions, and thoracic extensions can help. Some people like rack pulls. Make sure your rack pulls mimic the same body positioning you use during your regular deadlift.
I’m weak off the chest during bench.
Pauses, super-strict technique, explosive training, learning to stay tight, and learning to use the lats in the bottom position of the press can all help.
I have a weak lockout with the bench.
Band triceps extensions, floor press, board press, slingshot, bands, chains, and other triceps work will help. I like band tricep extensions because they are easiest on the elbow joint and can be performed frequently.
I have trouble sitting back during the squat.
Box squats, good mornings, and general strengthening of the back and hamstrings should help with this.
I have trouble reaching depth with the squat.
Hip mobility work, ankle mobility work, pause squats, and squatting to a box will help. Squatting to a box prevents skimping in ROM, which tends to happen as the weight gets heavier in training.
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Assistance Lifts Should I go to failure on my assistance work?
Don’t be afraid to go to failure, but in general, try to leave 1-2 reps in the tank.
Assistance lifts are every bit as much about quality as quantity, so make sure you focus on the intended muscles and use excellent technical form.
Why do I need to hip thrust?
The hip thrust is highly beneficial for several reasons:
1. Bigger glutes can never hurt for squatting and deadlifting
2. They can actually transfer to all three lifts since the bench press requires leg drive that’s similar to a hip thrust
3. The most overlooked benefit is when lifters go to pull their 3rd deadlift attempt on the platform. They usually go for a PR which they have never lifted before. They round their back slightly to get the load off the floor, and without big strong glutes, it makes it near impossible to lock out the weight because they are in a disadvantageous position.
Can I do other types of bent over rows?
Of course. I like the Pendlay style row, but I don’t reset each rep on the floor, which builds added grip strength. However, you may do Yates rows or other types of rows if you would like. I like the hex bar for bent over rows as well.
How much abdominal work should I do?
Don’t go overboard on abs. A couple sets at the end of the workout is all you need.
You can get very strong abs this way.
What type of core/ab
twice per week if you find that glutes are a weak part.
How often should I bent over row?
A least once per week but I recommend twice per week performed with a double overhand grip if your grip strength is lacking. Bent over rows can transfer to all 3 powerlifts so don’t underestimate their importance.
What assistance work should I do on the different days?
Since the main lifts alternate, you’ll need to alternate the assistance work to make sure not to tire anything out for one of the lifts in which you are going for a record. I like quads and core on day 1 of week 1 and day 3 of week 2, shoulders and
hamstrings on day 2 of week 1 and day 4 of week 2, chest and triceps on day 3 of week 1 and day 1 of week 2, back/bi’s/core on day 4 of week 4 and day 2 of week 2.
What are the best assistance exercises for shoulders?
Military press, dumbbell military press, lateral raises, front raises, and rear delt raises are advised.
What are the best assistance exercises for pecs?
Flys, dumbbell bench, and dumbbell incline press are advised.
What are the best assistance exercises for quads?
Front squats, hack squats, leg press, leg extensions, and single leg squatting movements like lunging and Bulgarian split squats are advised.
What are the best assistance exercises for hamstrings?
Good mornings, back extensions, 45 degree hypers, reverse hypers, GHRs, Nordic ham curls, and Valslide leg curls are advised.
What are the best assistance exercises for back?
Bent over rows, chin ups,
pulldowns, chest supported rows, seated rows, inverted rows, and 1-arm DB rows are advised.
What are the best assistance exercises for calves?
Single leg calf raises can be done anywhere off a step, so they are most convenient. Standing and seated machine calf raises are good as well.
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What are the best assistance exercises for glutes?
Hip thrusts, single leg hip thrusts, pull-throughs, barbell glute bridges, kb swings, and seated band hip abductions are all advised.
What are the best assistance exercises for arms?
For triceps, I like band triceps extensions. For biceps I like hammer curls because they are both very easy on the joints, which is important when training frequently.
There are many other great arm exercises like barbell curls, EZ bar curls, rolling DB triceps extensions, dips, and chins as well.
What are the best assistance exercises for the squat?
Front squats, deadlifts, block pulls, and hip thrusts are my favorites. Some people
Front squats, deadlifts, block pulls, and hip thrusts are my favorites. Some people