I am using a method a guy called Twiceborn over at t-nation says he got from Doug Hepburn back in the 90s. I would do a squat/bench and deadlift/press day. My training is Doug Hepburn based and I don't think I'll really use anything else again for any long period of time. So for example the first day would be Squat(Hepburn)and Press(Hepburn)with some light shoulder and leg work, no more than two exercises each. ). when you can do ten triples you increase the weight. My training is Doug Hepburn based and I don't think I'll really use anything else again for any long period of time. I am using a method a guy called Twiceborn over at t-nation says he got from Doug Hepburn back in the 90s. Hepburn makes it look ridiculous easy. We re talking about a guy that was putting 370 lbs over his head, with strict form, for triples, and 400 lbs for singles; strict-curling 225 lbs; and squatting 600 lbs. I am using a method a guy called Twiceborn over at t-nation says he got from Doug Hepburn back in the 90s. See my log. The Hepburn Program sounds... awesome. This site uses cookies to help personalise content, tailor your experience and to keep you logged in if you register. See my log.

This site uses cookies to help personalise content, tailor your experience and to keep you logged in if you register. Discussion in 'Strength & Conditioning Discussion' started by KnightTemplar, Aug 1, 2010. But the book describes it as working up to an 8rm (or close to it), then doing the 8x2, THEN doing 6 sets (6,5,4,4,4,3) and THEN doing a 10 rep set.
My training is Doug Hepburn based and I don't think I'll really use anything else again for any long period of time. ). I am using a method a guy called Twiceborn over at t-nation says he got from Doug Hepburn back in the 90s. He had what he called his A and B routines. It says to start with 4 singles, then when you can do a total of 10 singles you increase the weight. Yes, if you want to do it twice a week I would do a squat/bench and deadlift/press day. Sherdog.com is a property of Mandatory Media, LLC, monitoring_string = "5200e30beed193e5fe31f8bccc2bdcbf".

http://www.sherdog.net/forums/f13/hepburn-method-question-1294581/, T-Nation.com | Hepburn Solution for Strength and Power, (You must log in or sign up to reply here. To decide on your assistance, you can always write down your weak points and do something to work that area. Do singles starting with 4 total, adding one each workout working to 10, and then add 5-10kg and repeat. I evolved it myself so that As soon as it becomes physically possible then you must either 'up' the reps the sets or weight ! It's a nice basic dual progression scheme that works for a long time. Problem is it takes quite a while to do all these sets so doing a whole program based on the Hepburn Method would be too much of a time commitment for me. Thinking of running the Hepburn over three days while I still can. Do singles starting with 4 total, adding one each workout working to 10, and then add 5-10kg and repeat. That looks a better start, i was a little light on my bench when i started so just upped the weight, you can always do the same.

Hepburn was a firm believer in focusing on exercises that provide the most bang for the buck. ^The above post by Meatplow is what you need to know. But with triples you'll approach ten total within three sets. Sherdog.com is a property of Mandatory Media, LLC, monitoring_string = "5200e30beed193e5fe31f8bccc2bdcbf". Here are some of the posts by Twiceborn...its good reading, and you can see my log here also to see it at work.

That's what Meatplow did IIRC. He says Doug had sort of changed his recommendations at that stage by seperating the power and pump phases as it would lead to overtraining for many. That's one of the things I heard about Hepburn's that I liked; that you could stay on the routines for a relatively long period of time without burning out or getting stale. The reason I ask is before clicking on the link, I always understood the Hepburn method to be 8x2 and increase by one rep until you're doing 8x3. The Power Part was singles (5 building up to 8) OR doubles (8 doubles building up to 8 triples). He was forever contradicting himself as he learnt new things ,but the basic premise of it is you should be close to the limit on all lifts but they shouldnt be absolute grinders. : This article by Matt Perryman explains it (I think this is where Ursus got that post from): I would say 90% would be tough, even your starting session is 16 reps i total, so 162 sq, 130 b and 180 deads, do you think you could do that 16 times?

He says Doug had sort of changed his recommendations at that stage by seperating the power and pump phases as it would lead to overtraining for many.

They look fine as assistance. I did a squat, bench, deadlift, and press day each week so you would still be hitting the same main lifts over the same period. Meatplow, Chase, and I made great progress doing just that (but spread out over 4 days a week). I gave the Hepburn Methord a try for the MP for a few workouts and really liked it. Programs centered on compound exercises are not only more efficient, but more productive. Discussion in 'Strength & Conditioning Discussion' started by casperthegst, Aug 3, 2011.
I found the answer in one of the links. I am using a method a guy called Twiceborn over at t-nation says he got from Doug Hepburn back in the 90s.

The Doug Hepburn Power and Pump Method for Average Joes The Doug Hepburn power and pump 8x3 protocol (Program A) is one of my favorite training systems. ^The above post by Meatplow is what you need to know. The Pump part was either 3 sets of 6 building up to 3 sets of 8 OR 6 sets of 3 building up to 6 sets of 5.

Makes me want to change my program and try it out. There's a good video of him on YouTube; he is shown winning the Gold for Canada with a 375lb Press. When you stall on that, do the same thing with triples. When you stall on that, do the same thing with triples, http://www.sherdog.net/forums/f49/plowed-meat-1036763/, T-Nation.com | Hepburn Solution for Strength and Power, Doug Hepburn’s Routines | AmpedTraining.com | Matthew Perryman, CSCS, (You must log in or sign up to reply here. Here are some of the posts by Twiceborn...its good reading, and you can see my log here also to see it at work. He says Doug had sort of changed his recommendations at that stage by seperating the power and pump phases as it would lead to overtraining for many.

But I will keep it in mind if I want to focus on overhead press or bring up a lagging lift. Add in some upper back and light lower assistance.

He says Doug had sort of changed his recommendations at that stage by seperating the power and pump phases as it would lead to overtraining for many. Hepburn was a firm believer in focusing on exercises that provide the most bang for the buck. When do you increase the weight on the triples? Doug Hepburn was one of the famous old-school lifters of the golden age, a guy who was knocking out some spectacular feats back in the 1950s and 60s. Each routine had two parts a 'Power' part and a 'Pump' part. Ive been using this, found it works well for me. That was his 'secret' and it was pretty typical of lifters back then.

Each day would be one of the Big Three done Hepburn-style with a small number of assistance exercises. Add in some upper back and light lower assistance. Programs centered on compound exercises are not only more efficient, but more productive. http://www.myosynthesis.com/workouts/doug-hepburn-routines. He had some variation in what he recommended and what he did over the years but they all entailed multiple low rep sets, staying well away from your true 1RM. It's powerbuilding at its finest - brutal, hard work on basic exercises.

So start with four sets of three reps, then five, then up to ten sets. You probably run it for years and make steady consistent progress which is it what strength training is all about. He presses the bar with no strain whatsoever.