Category Archives: Strength Training

Hip Thrusts Helped Me Deadlift 705 lbs (Over 3.5 Times Bodyweight)

The following is a guest article from powerlifter Quinten Cody. 

The glutes and neck are often ignored, with trainees relying on the core exercises to work them. I used to reside in this camp. I’m glad I no longer do.

My redemption from such simple thinking began with my purchase of a neck machine – the kind that works it from all sides. And when the muscles on the sides of my neck – just behind the lower portion of the ears – were mistaken for large lymph nodes, my curiosity turned to my backside.

I knew I had to turn my cheeks into studs.

I began researching relentlessly – as I often do – and came upon articles by Contreras. I had read his work before. It was controversial. Why I did not incorporate the humpty-humps years ago I’ll never know. But, I do use them now, and that is what I call them, probably because it’s just the name that sticks.

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Reduced Load & Effort for Increased Results


One reason why my strength has improved is because I quit maxing out so often and quit taking every set to failure. If you train a lift once per week, then you can go all out. But if you train more frequently, then you have to be conservative.

I’ve found that one heavy session and one submaximal session per week per main lift provides a potent strength-building stimulus; a 1-2 punch if you will that maximizes results. The maximal stimulus packs the bigger punch, but the submaximal stimulus builds weak links, grooves technique, and adds volume/frequency without compromising recovery.

In the video below, I demonstrate the 3 submaximal methods that are utilized in 2 x 4: Maximum Strength, namely the super-strict method, the pause method, and the explosive (aka dynamic effort or compensatory acceleration training) method.

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Know Thy Personal Records: Are You Aware of Your Indicators?


Everyone should be aware of their personal records (PRs). You should know multiple PRs for each variation.

Before I did 2 x 4 Maximum Strength, I didn’t have an adequate grasp of my PRs, therefore I wasn’t fully aware of my training efficiency.

I wanted you all to have this PR Sheet (click to download) from 2 x 4 so that you can know your indicators of progress. 

2 x 4 will help you determine these PRs within 14-weeks, which will benefit your training immensely. With my second time running 2 x 4, I found that my PRs were even more accurate/reflective of my true strength, and I believe that this made a big difference in helping me do well at the powerlifting meet a few weeks ago. Even if you don’t do 2 x 4, you should figure these PRs out over time.

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