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Bret Contreras - 2x4 The Most Effectivetraining Program For Maximum Strenght and Muscle - 2014
Bret Contreras - 2x4 The Most Effectivetraining Program For Maximum Strenght and Muscle - 2014
No portion of this manual may be used, reproduced, or transmitted in any form, or by any
means, by anyone but the purchaser for their own, personal use. This manual may not be
reproduced in any form without the written consent of Bret Contreras, except for those
who wish to quote excerpts for the sake of a review written for inclusions in a magazine,
newspaper, or journal article; these cases require written approval from Bret Contreras
prior to their publication.
• Andrew Serrano
• Joey Percia
• Andrew Vigotsky
• Mike Peltz
I’d also like to thank the following people for positively influencing my knowledge
pertaining to powerlifting:
• Louie Simmons
• Dave Tate
• Jim Wendler
• Mark Rippetoe
• Dan Green
• Mike Tuscherer
• Eric Cressey
• Chad Waterbury
1. There are an infinite number of ways to write a good maximum strength training
program.
2. Knowing which program is the absolute best would require extensive research that
will never happen (dozens of groups with ample subjects would need to train
according to each popular program for an ample amount of time, with the winner
being the program that produced on average the best results).
6. I encourage you to experiment with them and learn more about your body and the
methods that work best for you.
7. 2 x 4 is just one of the many excellent programs out there. However, for raw lifters
seeking maximal strength, 2 x 4 makes more sense to me than any other program
available.
In fact, having now been through the process, I believe that the best way to create a
program is to construct a well-thought out and scientific plan on paper, and implement that
plan for at least a year with a group of lifters with varying ranges of experience. No matter
how scientific and logical the program may appear to be, let me tell you that there are
things you just can’t predict, even with years of training experience and reading research.
The current 2 x 4 program is leaps and bounds better than the original plan laid out 18
months ago due to constant tinkering, analyzing, and practical consideration.
Let’s get back to the program’s development. Since I wanted to create the best program
possible, I went about it very systematically. The first question I considered involved
training frequency – what’s the ideal number of days to train per week? After analyzing the
majority of powerlifting and strength training routines, examining training routines of top
powerlifters and strongmen, and considering my own experiences in training myself, my
training partners, and my clients over the years, I decided on four days per week.
The next question involved exercise selection – which exercises combine to give you the
best possible strength gains? This is tricky because on one hand you have pure specificity
in which only the three powerlifts (or whatever lifts you wanted to use to measure
strength) would be performed, and on the
other hand, you have extensive variety in
which case endless variations of the
exercises along with assistance lifts are
performed. After countless revisions and
experimentation, I decided upon 8 primary
lifts – the back squat, bench press, deadlift,
military press, front squat, close grip bench
press, floor press, and block pull. These are
the lifts that you will master. You will
become a student of these eight exercises.
As for number of sets, I went with 3 working sets. Many lifters enjoy doing up to 5 working
sets, but when training full body four times per week, it’s just too demanding. That said,
there are two primary ways to perform the working sets – using the same weight for each
set, or ramping up in weight with one ultimate set. Since both of these methods are very
effective in different ways, I decided to incorporate both into the program. You’ll perform a
six-week block using straight weight (same loads for all 3 sets), followed by a deload week,
followed by a six-week block using ascending weight (ramping up by starting out light and
going progressively heavier on the following sets), followed by another deload week.
Let’s recap:
Ideal exercises for building powerlifting strength: back squat, bench press, deadlift,
military press, front squat, close grip bench press, floor press, block pull
Recall from earlier that I told you that you’d be alternating the lifts that you perform with
maximal intensity each week. To reiterate, you’ll perform back squats, military press, bench
press, and deadlifts with maximal intensity of effort and the intention of setting PR’s one
As you can see, you’ll perform two primary lifts each day, one of which you’ll be going “all
out” on, and the other where you’ll purposely “sandbag.” You might be wondering how
you’ll train a lift if you’re purposely avoiding setting PR’s. In this case, you have three
options:
1. Pause Reps
You can perform pause-reps. In this case, you’ll want to utilize 60-80% of 1RM while
pausing for 3 seconds. Be aware that most lifters skimp on time when performing
pause reps. In fact, most lifters only pause for 1-second when performing 3-secound
pause reps as they start counting early and also cut short. For loading, use 60% of
1RM when performing 5 reps, 70% of 1RM when performing 3 reps, and 80% of
1RM when performing single repetitions. Pause reps are good for newbies,
intermediates, and advanced lifters.
You can perform the lifts with lighter loads and be ultra-strict with form. In this
case, you’ll want to utilize 60-80% of 1RM and really hone in on technique. You’ll be
surprised how heavy you can make 80% of 1RM feel when being super strict with
form. Don’t perform the lifts with maximal speed; be smooth and control the load
throughout the entire repetition. Just as in the case of pause reps, use 60% of 1RM
when performing 5 reps, 70% of 1RM when performing 3 reps, and 80% of 1RM
when performing single repetitions. Super strict sets are good for newbies,
intermediates, and advanced lifters.
Notice that in each of the three options, you’ll be using 60% of 1RM for sets of 5, 70% of
1RM for sets of 3, and 80% of 1RM for singles. It’s worth mentioning that my favorite
submaximal method is super strict form, but my training partner Andrew prefers pause
reps and my other training partner Joey prefers explosive training. We each use all three
methods in our training, but we dedicate a greater proportion of our training to the method
that we feel works best. Over time, as you gain experience with 2 x 4, you may need to fine
tune and adjust the percentages. Some lifters will need to use slightly heavier loads and
other lifters will need to use slightly lighter loads to keep the training stimulus at the
appropriate intensity of effort.
The goal with these lifts is quality, not quantity! You’ll be staying far away from maxing out
and far away from repping to failure, but make no mistake about it, the training is still
highly productive. Don’t believe me? Keep reading!
Please don’t fear that you’ll lose strength by not performing each lift with maximal
intensity of effort each week. First of all, every week you’ll be going all out on a squat
variation (either back or front squats), two upper body pressing variations (either military
press and bench press, or floor press and close grip bench), and a deadlift variation (either
traditional deadlifts done in conventional or sumo style, or block pulls).
Second, some of the best lifters in the world rely on the submaximal methods such as
dynamic effort and pause-reps to build their world-class strength. Please don’t
underestimate the importance of this point!!! Let’s consider three elite lifters: Andy Bolton,
Sam Byrd, and Mike Tuchscherer.
Mike Tuchscherer is a rare gem in powerlifting in that he’s a raw lifter who has steadily
gained insane amounts of strength over the years and has not plateaued. What are his
favorite assistance lifts? The pause squat, pause bench press, and pause deadlift. He
believes that these pause sets have helped him increased his strength over the years and
improve his performance.
What’s more, some of the most popular training systems incorporate these submaximal
methods. For example, the Sheiko Training System utilizes pause reps as well as super-
strict form, and the dynamic effort method plays a large role in the Westside Barbell
As you can clearly see, incredible levels of strength can be built using submaximal loading
and submaximal intensity of effort, as long as the reps are performed with a pause, with
super-strict technique, and/or with maximum acceleration. In this way, there’s a synergy
with the two lifts per day in that one is performed with maximum effort and the other is
performed with submaximal effort but with a particular technique in mind. By blending
together the two methods, you prevent burnout and steadily gain strength.
Sounds incredible in theory, right? Problem is, programming just isn’t that simple. My
colleague Brad Schoenfeld and I recently collected data for an upcoming study we intend
on publishing that examines the EMG activation in the leg muscles with heavier weight
(75% of 1RM) versus light weight (30% of 1RM) to failure. While we weren’t particularly
interested in the number of repetitions the subjects achieved during exercise performance,
we were intrigued to find that with the 75% of 1RM loading, the ranges of repetitions
achieved by the subjects varied dramatically from one lifter to the next. While most
subjects performed between 10 and 15 repetitions, one subject performed a whopping 21
repetitions, and another subject performed just 7 repetitions (with 30% of 1RM, the range
was 30 to 71).
This jives with my experience as a personal trainer. Thirteen years ago, I trained a very
strong 107 lb female client who could squat 135 lbs for 20 reps below parallel and deadlift
155 lbs for 20 reps. Impressive, right? She could grind out reps like a champion. Guess what
her 1RM’s were? 160 lbs for the squat, and 175 lbs for the deadlift. She could squat 85% of
her 1RM for 20 reps and deadlift almost 90% of her 1RM for 20 reps.
Ten years ago, I trained a freakishly strong male 225 lb client who could incline press 385
lbs. He was one of the most explosive lifters I’ve ever seen. One time I wanted to see how
many times he could incline press 135 lbs. He petered out at 20 reps. He could only lift 35%
of his 1RM twenty times.
What does this mean for training programs involving percentages? It means that some of
the lifters employing the program will receive a great training effect. The load, set, and rep
scheme will be just what the doctor ordered to boost the lifter’s strength for the following
week. However, for other lifters, the prescribed percentages will be too easy (and will
therefore fail to elicit an optimal training stimulus), or they will be too hard (and the lifter
will physically be unable to complete the reps). Something like 7 sets of 5 reps with 80% of
1RM would be very easy for the female client I described, but impossible for the male client
I described.
Some lifters will thrive on these types of programs, others won’t be sufficiently challenged,
and others will be run into the ground. However, a program such as 2 x 4 won’t fail any
lifters because it’s centered on setting PR’s in a systematic fashion. 2 x 4 does use
percentages for submaximal methods, but they are conservative percentages, and the
methods can be adjusted to provide the proper dosage of stimulus.
*In Red = PR’s * In Black = Pause Reps, Superstrict Reps, or Explosive Training
So don’t worry, 2 x 4 allows for and encourages additional work. After you’ve finished your
two main lifts for the day, you have 10-15 minutes of free time to add in some additional
exercises. I recommend sticking to ten sets or less for this assistance work.
When you perform your assistance work, it’s very important to focus intensely on the goal.
Not only to you want the right muscles doing the job, but you want to perform your lifts in a
manner that will transfer maximally to the big lifts. Therefore, envision the lift you want to
the assistance lift to transfer to when you’re performing the movement. For example,
during a hip thrust, think of locking out a heavy deadlift when you’re pushing the hips
upward. In a chest supported row, think of lower the bar under control during the bench
press as you’re raising the load. I’m sure you get the picture.
Since all muscles need to be strong in powerlifting, you’ll be performing some assistance
work for each major muscle group each week. However, due to the fact that you need to be
fresh to set records on different lifts each week, you will alternate the assistance work you
do from week to week. Considerable time and experimentation was spent figuring out the
ideal way to incorporate extra assistance work into the routine without compromising PR’s
for subsequent training sessions. After months and months of tinkering, I settled on the
following approach.
Here’s how you’re going to deload: you’re going to stick with the same movements, but you
won’t go for any PR’s – in fact you won’t even go near any PR’s. You will stick with the
super strict method and focus on using excellent technical form, and also the pause rep
method. You will perform 2 sets of 5 with 50% of 1RM using the super strict method. Next,
you will perform 2 sets of 3 pause reps with 60% of 1RM (3-second pause).
I encourage you to avoid doing too much assistance work during your deload weeks, no
matter how tempting it may be. After your training sessions, feel free to perform 3-5 sets of
additional exercises, but keep the weight light. I recommend that you stay in the 12-15 rep
range. Your deload week will therefore look like this:
The goal is to keep lifting for many years to come. The goal is to keep gaining strength over
the decades. The goal is to remain healthy and not destroy your joints. The goal is to
continue to be able to compete in powerlifting.
What good will it do you if you ignore warning signs, allow your form to deteriorate,
and/or push full throttle ahead just to set PR’s, only to eventually injure yourself? Getting
injured will stop progress in its tracks. Conversely, staying healthy and injury-free as a
lifter will allow the muscles to continue firing properly and allow the body to maintain
sound levels of mobility so that the lifter continues to build strength steadily over the years.
Will it not benefit your joints to avoid maxing out every single week? Will it not be
beneficial to spend a couple of months each year focusing on hypertrophy and avoiding
heavy lifting (anything above a 5RM, for example)? Will it not be wise to spend a couple of
months each year shoring up weak links and addressing any deficits in mobility, stability,
or coordination? Won’t it be better off in the long-run if you stick with sets of 5’s and sets of
3’s for a majority of the training cycle and run heavy singles for a minority of the training
cycle (in 2 x 4, two-thirds of your training revolves around 3’s and 5’s, with one-third
revolving around singles)? Will regular deloading not benefit your body over the long
haul?
Sadly, I’ve seen far too many lifters seeking maximal strength gains get too greedy and end
up going backwards in their training due to injury or burnout. I’ve seen way too many
powerlifters ignore the body’s warning signs and push through pain until something snaps.
I’ve witnessed a common trend where
a lifter pushes the strength barrier
week in and week out with no
deloading, only to hit a massive wall.
Rather than alter their training
strategies, many simply resort to
using greater amounts of anabolic
steroids or moving up a weight class
in order to continue gaining strength.
Many stop being so strict on form and
allow for serious form breakdown just
to keep setting PR’s. This eventually
backfires on the lifter.
The hare beats the tortoise in the short run, but the tortoise beats the hare in the long run.
Due to the carefully planned program design, the 14-week 2 x 4 cycle can be repeated year
in and year out 1-3 times per year to boost your maximal strength.
Andrew
Week One
Week Three
Week Four
Week Five
Week Six
Week Eight
Week Nine
Week Ten
Week Eleven
Week Twelve
Week Thirteen
Accessory work:
Quads and Core -Weeks 1,3,5
Chest and Triceps -Weeks 2,4,6
Accessory work:
Shoulders and Hamstrings/Posterior Chain -Weeks 1,3,5
Back, Biceps, and Core - Weeks 2,4,6
Accessory work:
Chest and Triceps – Weeks 1,3,5
Quads and Core – Weeks 2,4,6
Accessory work:
Back, Biceps, and Core – Weeks 1,3,5
Shoulders and Hamstrings/Posterior Chain – Weeks 2,4,6
Accessory work:
Quads and Core -Weeks 1,3,5
Chest and Triceps -Weeks 2,4,6
Accessory work:
Shoulders and Hamstrings/Posterior Chain – Weeks 1,3,5
Back, Biceps, and Core - Weeks 2,4,6
Accessory work:
Chest and Triceps – Weeks 1,3,5
Quads and Core – Weeks 2,4,6
Accessory work:
Back, Biceps, and Core – Weeks 1,3,5
Shoulders and Hamstrings/Posterior Chain – Weeks 2,4,6
1. Just train 2-3 days that week, preferably taking off the 2 days prior to the
competition
2. Either avoid the big lifts completely, or do a few sets of each movement (squat,
bench press, deadlift) but stay below 70% of 1RM
3. Perform some assistance work but steer clear of accumulating too much fatigue.
This is not the time to be setting PR’s. Stick to 10 total sets for the entire workout.
Get in, get the blood flowing, and go home.
4. You’ll be riding a high after setting single rep gym PR’s on the squat, bench, military,
and deadlift three weeks out and single rep gym PR’s on the front squat, floor press,
close grip bench, and block pull two weeks out. The week of the meet, you need to
rest up, eat well, and sleep well so that your body is charged up for the meet.
Ascending Sets
When I’m performing my 3 sets of 5 ascending sets, I might prefer to just stick to triples for
my first two work sets so that I’m not fatigued and can give my all to the last work set of 5
reps. For example, I recently block pulled 315 x 3, 405 x 3, and 495 x 5.
Extra Day
You might miss some assistance work during the week if you’re pressed for time or if
you’re just too drained to finish your training session. In this case, you may add in a fifth
day where you perform some make-up work. We’ve resorted to this from time to time, so
we will caution you – don’t overdo the assistance workout if you go this route. When you’re
in the middle of a workout and the juices are flowing, it’s tempting to keep going and do a
ton of volume. Be aware that you’ll have to set a PR a day or two later, so don’t go
overboard.
Some days you might be so wiped out after performing your first exercise of the day that
you decide to sandbag the second exercise. You might choose to stray from the
recommended prescription and just go through the motions. For example, I’ve seen my
training partner Andrew do 3 sets of deadlifts with less than 60% of his 1RM after he
performs his Friday close grip bench session. Conversely, I have trouble staying in the
recommended ranges with military presses as I find myself wanting to go a bit heavier with
them. Any good program must allow for some degree of auto-regulation.
There have been times where we’ve strayed from the program when we felt like doing
triples on our second exercise rather than singles, or singles rather than 5’s, etc. From time
to time, we will pyramid up in weight with our pause reps, strict sets, or explosive sets and
do something like a set of 5, a set of 3, and a set of 1. This only applies to the second lift of
I like to perform a rowing movement several times per week. I also like to conduct some
extra glute work several times per week. I’ll often perform hex bar bent over rows or band
hip thrusts twice per week, and often these fall on days where I’m not supposed to be
performing back or glute work. On the other hand, I’m guilty of neglecting my abs/core and
failing to perform any targeted abdominal/oblique exercises for the week. Lifters with
weaker grips will need to incorporate some additional grip work.
Deadlift
(Conventional 455 495 515 475 500 555
or Sumo)
Back Squat
(High Bar or
Low Bar)
Front Squat
Deadlift
(Conventional
or Sumo)
Block Deadlift
(3” preferably)
Bench Press
Close Grip
Bench
Floor Press
(or Board
Press)
Military Press
First, you’ll need to figure out the 8 lifts that you would like to prioritize in the program. As
you know, I picked the back squat, front squat, deadlift, block pull, bench press, close grip
bench press, military press, and floor press.
You might like the box squat, Romanian deadlift, Bulgarian split squat, hip thrust, weighted
chin, seated dumbbell overhead press, chest supported row, and low incline press.
Now you’ll just perform the routine in a similar manner to what I provided in this manual.
You’ll perform two weeks of 3 x 8 reps using the same weight on each set, two weeks of 3 x
6 reps using the same weight on each set, two weeks of 3 x 4 reps using the same weight on
each set, then a deload week. This will be immediately followed by two weeks of 3 x 8 reps
using progressively heavier loads on each set, two weeks of 3 x 6 reps using progressively
heavier loads on each set, two weeks of 3 x 4 reps using progressively heavier loads on
each set, then a deload week.
*In Red = PR’s * In Black = Pause Reps, Superstrict Reps, or Explosive Training
When performing maximal squats and bench press, train in your gear. This means
wear your briefs, knee wraps, belt, and squat suit when you squat, and wear your
bench shirt when you bench. You’ll still be
doing plenty of raw work when performing
submaximal effort work and when performing
box squats, floor press, and close grip bench
press, so the two styles will go hand in hand
with each other.
Rather than utilizing the super-strict method or pause reps, stick mostly to
explosive training for your submaximal effort methods.
We’ve included a great deal of exercises in our quick reference video guide, so make sure
you check that out if you fall into this category. We teach you how to set up bands and
chains for the different lifts in addition to demonstrating the most effective ways of
utilizing accommodating resistance.
Here are some frequently asked questions pertaining to 2 x 4, split up into several different
categories, which include:
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.
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.
What are the best assistance exercises for the bench press?
Close grip bench, dumbbell bench press, military press, chest supported rows, band
triceps extensions, and floor press are my favorites, but there are many others.
How do I know how many sets and reps to use for my assistance work?
Many strategies can work. In general 3-4 sets of 6-12 reps, but do not be afraid to do
just 1 set of 20 or sets of 3's and 5's from time to time. Variety is good.
What is more important for getting stronger - the main lifts or the assistance lifts?
The main lifts are much more important but the assistance lifts help out very much
over the long haul and drive your main lifts. Do not make the mistake of neglecting
either.
I can’t roll the bar over my hips for barbell hip thrusts and glute bridges because my legs
are too big.
Learn how to set up band hip thrusts using a rack or heavy dumbbells, or use a
spotter to help hand the weight to you.
I’m older and my body has taken a pounding over the years. How can I adapt the routine?
You can use a cambered and safety squat bar for squats. You can use the swiss bar
or thick bar for bench. You may avoid the military press and perform bent over rows
with a trap bar. You could do more single leg work and posterior chain work and
less specific work. The point is to adapt the program to work for you, which can
easily be done.
I’d like to add in Smolov, 5/3/1, Sheiko, Russian Squat, Westside, etc.?
These can be run at separate times of the year, but make sure you deload and
recover properly after completing 2x4 before starting something else.
Since you don’t give percentages, when should we consider a set a ‘work’ set?
It takes a couple cycles of this program to really learn your weights, but over time,
you will learn your exact strength on the different set and rep schemes.
Can you provide a rough estimate on how long each lifting session should take?
60-90 minutes
I want to get muscular and strong at the same time, will this program help me achieve both
objectives?
Yes, this program is great at doing both at the same time. Since both strength and
hypertrophy are related, we have included
all the variables into 2x4. We left no stone
unturned.