Now let's take a look at some of his favorite training programs and put that info into action. Rest one minute between each set of B1 and B2. [5] The Commission eventually decided in favor of a slightly-modified version of Nihon-shiki, which was proclaimed to be Japan's official romanization for all purposes by a September 21, 1937, cabinet ordinance; it is now known as the Kunrei-shiki romanization.
In addition The Japan Times, the Japan Travel Bureau, and many other private organizations used Hepburn instead of Kunrei-shiki.
I think this form of training economy is very valuable, perhaps not 100% of the time but the general idea of ‘give less things more effort’ would serve almost anyone very well. Not only does this make you eat 385 extra calories a day, it also saps your natural testosterone. I'm thinking about great, big triceps. The Doug Hepburn Method. © 2020 T Nation LLC.
On Thursday, do the bench press, weighted pull-up, and deadlift. Take a full five minute break, and then do the Pump Phase. In the next workout, do 2x6 and 1x7. The program based of the method Doug Hepburn, Canadian strongman and weightlifter. Rest two minutes, and then continue. Take a look. Privacy Policy, Website Designed & Powered By ClickClick.Media. Maximize every set, maximize your progress with Steve Shaw's Massive Iron system.
[34] Ones with purple backgrounds appear on the 1974 version of the Hyōjun-shiki formatting. 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. The first plan we're going to cover is the "A Program." Similar to the "A Program," Hepburn claimed the "B Program" would produce progressive results for at least a year, or in some cases, two to three years. Want to amplify athleticism? Hepburn obviously wasn't concerned with marketing or advertising when he named his two most effective programs. The workouts in this plan contain two parts. The workout after that would be 1x6 and 2x7. Execute every rep with perfect form, which shouldn't be difficult if you're using your true eight-rep max and taking adequate breaks between each set. After the power phase of the workout, take a ten to fifteen minute break, and then do the pump routine. 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. Use the military press, bent-over row, and squat on Monday. He claimed the "A Program" would add 120 pounds to any compound exercise in one year, and would add 60 pounds to any isolation exercise. The basic schedule recommendations are the same for both the A and B programs.
So I employed a method of training I have been meaning to try for some time. The ‘Hepburn Method’ is a collection of training protocols that the big man himself is said to have used and recommended. Rest three to five minutes between each set.
The long vowels are generally indicated by macrons ( ¯ ). Some of the workouts might feel unproductive, in terms of how you feel afterwards, but remember that the goal of the workout isn't to induce fatigue and soreness. Hepburn said you should always do the power phase first, which makes perfect sense. The ordinance was temporarily overturned by the Supreme Commander for the Allied Powers (SCAP) during the Occupation of Japan, but it was reissued with slight revisions in 1954. I’ve been toying with my training recently and decided to pony up and do more heavy squatting (my plan is to get my 2 x BW+ back squat back after an LCL tear). First, the trainee starts with a power routine for developing maximum strength in the muscles, tendons, and ligaments. Here's how many sets and reps to do. He won a weightlifting gold medal at the 1953 World Championships.
The two most common styles are as follows: In Japan itself, there are some variants officially mandated for various uses: Details of the variants can be found below. There is also the ‘pump phase’ of Program A, where you reduce the weight on the bar by 20% and do the following: Session 1: 5×3 Session 2: 1×4/4×3 Session 3: 2×4/3×3 Etc… until you are doing 5×5, at which point you add 5 pounds and begin again. If you really want bigger biceps, start your workout with these. More technically, when syllables that are constructed systematically according to the Japanese syllabary and contain an "unstable" consonant in the modern spoken language, the orthography is changed to something that better matches the real sound as an English-speaker would pronounce it. This manner of progression automatically cycles the intensity to avoid overtraining. Part 1: Heavy Singles Work With this system, after a good warm-up you use heavy weights that will recruit the highest-threshold motor units (i.e., fast-twitch fibers).
For example, 東京（とうきょう） can be written as: Elongated (or "geminate") consonant sounds are marked by doubling the consonant following a sokuon, っ; for consonants that are digraphs in Hepburn (sh, ch, ts), only the first consonant of the set is doubled, except for ch, which is replaced by tch.[20][21].
The Hepburn Method is one of my absolute favorite set/rep schemes for busting through training plateaus on specific lifts. So if you’re sick of using a % based program or simply want a change of pace – give one of old mate Doug Hepburns regimes a try. Hepburn was known for his ‘don’t half ass two things, whole ass one thing’ training approach. Who will be most successful? Rest 90 seconds between each set of B1 and B2. If conventional barbell pressing hurts your shoulders, there's a solution for that. Unit 1444 Carrington RoadCastle Hill NSW 2154, © Copyright 2018 Black Flag Barbell Club. Consistency is a must, so is there a place for variety? He would rather hit a few movements really hard and well, than split his volume up over five different things per day. Doug Hepburn was a legendary Canadian old school strongman who also won a gold medal in the World Olympic weightlifting championships in 1953. Rest 90 seconds between each set of A1 and A2. Whatever they're lacking in inspiration, they make up for in building impressive size and strength.
This simple rep scheme will turn you into a pull-up pro in just a month. [2], Although Kunrei-shiki romanization is the style favored by the Japanese government, Hepburn remains the most widely-used method of Japanese romanization. The program is well-planned, and the gradual, progressive volume ensures that overtraining is avoided. Don't let the titles fool you.
[5] In 1930 a Special Romanization Study Commission was appointed to compare the two.
Absolutely.
By Poliquin Group™ Editorial Staff.