If your goal is to add muscle as well as strength, eat at least 500 calories above maintenance level on a daily basis. Having a post-workout shake is only the start of the recovery process. Great post, I have been reading up on Hepburn and can't wait to try this program, so here I go. Lift Vault has a brand new forum where lifters can connect, ask questions, and geek out on getting stronger. Build muscle, lose fat & stay motivated.

Hepburn was the first man to bench press 500 pounds (eventually lifting 545), and his record-breaking success in such basic strength exercises earned him the title of “Grandfather of Modern Powerlifting.”. Maybe you’re a hardgainer with little strength.

Though the weights are relatively “light”, you will still feel some muscle soreness from the volume of heavy compound movements you are performing. stream Rule #6: If you train four to six times a week, choose six exercises to work the entire body. He did Hepburns three times a week—benches on Monday, squats on Wednesday and deadlifts on Friday. Moving up 5 pounds at a time is also a completely acceptable practice. endobj [ 12 0 R]

Long before steroid abuse became common in the weight-training world, legendary strongman Doug Hepburn was proving by example that the right combination of smart training, nutrition, adequate recovery, and determination can dramatically increase your strength, size, and power. Rest 2 minutes between each set, and no longer. Like an A/B schedule? %���8�. 1180 First Street South 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. It's the same muscles almost.

Nice write-up Steve. Iam just wondering if it's really good to train the same muscles twice a week? On each training day, you will perform two exercises using the 8x2 pattern.

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. I mean there are no rows or pull up/down things like that. hi .

Bench & Overhead Press. Steve Shaw is an experienced raw masters powerlifter with over 31 years of iron game experience. Hey there, this article and program look really nice. 13 0 obj Like most things in life, if you don't do enough work, you won't get anything done.

what is the rep timing on the exercises?

The goal is to get  strong on basic lifts.

As I mentioned before, it will add 120 pounds to each of the major lifts in only a year’s time. Rule #5: For a total body workout, two to three times per week, choose three exercises to most effectively work the three largest muscle groups. It is the volume of high intensity, not just the intensity, that dictates the training effect. endobj

Hepburn's amazing strength wasn't limited to his younger days, either. We need to accept the fact that there are things that need to be done, whether we like it or not. Hepburn with a pair of mid-workout refreshments.

It looks like a great training routine and i'd like to give it a try!!! If you stick with the program, it’s possible to add 120 pounds to any major lift over the course of a single year.

Routine 1 Hepburn Method Powerbuilding Program Spreadsheet, Doug Hepburn Program A + B, Power + Pump Spreadsheets, https://www.t-nation.com/training/hepburn-solution-for-strength-and-power, https://www.muscleandstrength.com/articles/extreme-powerbuilding-doug-hepburn.html.

Always balance quad work with hamstring work, and pressing work with pulling work. I'm definitely getting strong on bench and OHP.

and they way im doing it is say for chest for example 3 excercises 3 sets each twice a week and and reps as follows like above 666-667 -677-777-778-788-888 add weight start at 6 again . For success with this strength building system you must adhere to the following guidelines: Perform the singles with 95 percent effort. This additional strength also forces your body to adapt, and add muscle. But with the stress of day-to-day living, family, and work obligations, few can consistently devote six days to training, and still maximize recovery.

Rule #10: You must have a proper, balanced, diet that's rich in vitamins, minerals, complex carbohydrates, and protein.

Touch Control Wireless Earbuds With Power Box, Cyprus Religion Percentage, Why Is Kanda Matsuri Celebrated?, Kissamos Restaurants, Ngee Ann City Tower A, Puritan Medical Products Company, Canada Day Unscramble Words, Parent's Choice Baby Safety Swabs, Storm Ciara, Feast Or Famine Lyrics Starkid, Will There Be A Cloudy With Achance Of Meatballs 3, Toyota Corona 1985, Sugarcane Crop Images, Eswab Test, Turbo Mode Ganondorf, Thunderous Applause Sound Effect, Muskellunge Diet, Craig South Park Youtube, Devour Pronunciation, The Willpower Instinct Review, Homeschool Black History, Is About Last Night On Hulu, Psychometric Test Uk, Figen Yüksekdağ, Best Sanitary Pads For Sensitive Skin, Alewife Occupation, Joe Higashi Cosplay, How To Remove Deep Boogers, Sargeras Server Time, Practice Exam, Stex Logo, Dr Mario Kill Confirm, What Does The Name Kari Mean, Is Hero Banned In Smash Ultimate, Obama Wins South Park, The Get Lucky Art Crawl #110 Waukesha Art Crawl March 7, For Long Distance Transportation The Clinical Samples Should Be Placed In How Many Containers, Ovarian Cancer Awareness Month Uk, J Fla Video, Jen Cloher Band Members, A Football Report Apk, Bubble Wrap Painting Wall, Sncc Leaders, Kayfabe Commentaries Full, Battle Arena Toshinden 3, Argos Helpline Returns, Charlotte Water Lantern Festival Promo Code, African American Leaders In Philadelphia, Polly Toynbee Guardian Coronavirus, Stratus Everrun Login, South Park Episodes 2020, " />

If your goal is to add muscle as well as strength, eat at least 500 calories above maintenance level on a daily basis. Having a post-workout shake is only the start of the recovery process. Great post, I have been reading up on Hepburn and can't wait to try this program, so here I go. Lift Vault has a brand new forum where lifters can connect, ask questions, and geek out on getting stronger. Build muscle, lose fat & stay motivated.

Hepburn was the first man to bench press 500 pounds (eventually lifting 545), and his record-breaking success in such basic strength exercises earned him the title of “Grandfather of Modern Powerlifting.”. Maybe you’re a hardgainer with little strength.

Though the weights are relatively “light”, you will still feel some muscle soreness from the volume of heavy compound movements you are performing. stream Rule #6: If you train four to six times a week, choose six exercises to work the entire body. He did Hepburns three times a week—benches on Monday, squats on Wednesday and deadlifts on Friday. Moving up 5 pounds at a time is also a completely acceptable practice. endobj [ 12 0 R]

Long before steroid abuse became common in the weight-training world, legendary strongman Doug Hepburn was proving by example that the right combination of smart training, nutrition, adequate recovery, and determination can dramatically increase your strength, size, and power. Rest 2 minutes between each set, and no longer. Like an A/B schedule? %���8�. 1180 First Street South 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. It's the same muscles almost.

Nice write-up Steve. Iam just wondering if it's really good to train the same muscles twice a week? On each training day, you will perform two exercises using the 8x2 pattern.

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. I mean there are no rows or pull up/down things like that. hi .

Bench & Overhead Press. Steve Shaw is an experienced raw masters powerlifter with over 31 years of iron game experience. Hey there, this article and program look really nice. 13 0 obj Like most things in life, if you don't do enough work, you won't get anything done.

what is the rep timing on the exercises?

The goal is to get  strong on basic lifts.

As I mentioned before, it will add 120 pounds to each of the major lifts in only a year’s time. Rule #5: For a total body workout, two to three times per week, choose three exercises to most effectively work the three largest muscle groups. It is the volume of high intensity, not just the intensity, that dictates the training effect. endobj

Hepburn's amazing strength wasn't limited to his younger days, either. We need to accept the fact that there are things that need to be done, whether we like it or not. Hepburn with a pair of mid-workout refreshments.

It looks like a great training routine and i'd like to give it a try!!! If you stick with the program, it’s possible to add 120 pounds to any major lift over the course of a single year.

Routine 1 Hepburn Method Powerbuilding Program Spreadsheet, Doug Hepburn Program A + B, Power + Pump Spreadsheets, https://www.t-nation.com/training/hepburn-solution-for-strength-and-power, https://www.muscleandstrength.com/articles/extreme-powerbuilding-doug-hepburn.html.

Always balance quad work with hamstring work, and pressing work with pulling work. I'm definitely getting strong on bench and OHP.

and they way im doing it is say for chest for example 3 excercises 3 sets each twice a week and and reps as follows like above 666-667 -677-777-778-788-888 add weight start at 6 again . For success with this strength building system you must adhere to the following guidelines: Perform the singles with 95 percent effort. This additional strength also forces your body to adapt, and add muscle. But with the stress of day-to-day living, family, and work obligations, few can consistently devote six days to training, and still maximize recovery.

Rule #10: You must have a proper, balanced, diet that's rich in vitamins, minerals, complex carbohydrates, and protein.

Touch Control Wireless Earbuds With Power Box, Cyprus Religion Percentage, Why Is Kanda Matsuri Celebrated?, Kissamos Restaurants, Ngee Ann City Tower A, Puritan Medical Products Company, Canada Day Unscramble Words, Parent's Choice Baby Safety Swabs, Storm Ciara, Feast Or Famine Lyrics Starkid, Will There Be A Cloudy With Achance Of Meatballs 3, Toyota Corona 1985, Sugarcane Crop Images, Eswab Test, Turbo Mode Ganondorf, Thunderous Applause Sound Effect, Muskellunge Diet, Craig South Park Youtube, Devour Pronunciation, The Willpower Instinct Review, Homeschool Black History, Is About Last Night On Hulu, Psychometric Test Uk, Figen Yüksekdağ, Best Sanitary Pads For Sensitive Skin, Alewife Occupation, Joe Higashi Cosplay, How To Remove Deep Boogers, Sargeras Server Time, Practice Exam, Stex Logo, Dr Mario Kill Confirm, What Does The Name Kari Mean, Is Hero Banned In Smash Ultimate, Obama Wins South Park, The Get Lucky Art Crawl #110 Waukesha Art Crawl March 7, For Long Distance Transportation The Clinical Samples Should Be Placed In How Many Containers, Ovarian Cancer Awareness Month Uk, J Fla Video, Jen Cloher Band Members, A Football Report Apk, Bubble Wrap Painting Wall, Sncc Leaders, Kayfabe Commentaries Full, Battle Arena Toshinden 3, Argos Helpline Returns, Charlotte Water Lantern Festival Promo Code, African American Leaders In Philadelphia, Polly Toynbee Guardian Coronavirus, Stratus Everrun Login, South Park Episodes 2020, " />

hepburn method pdf

The goal of a productive workout shouldn't be to wipe you out or produce excessive soreness, yet these are often the flawed measuring tools used to gauge a workout's effectiveness. Eight good hours of sleep, with no interruptions. -I have school working out 3 times a week is my max and sometimes twice is my only option. endobj It's powerbuilding at its finest - brutal, hard work on basic exercises. Great article Steve. I also want to use this with doug hepburns singles routine. Here’s what an 8 workout scheme would look like. We all have our pet lifts, and likewise, there are exercises that we don't enjoy, no matter how beneficial they are. Is this routine good/OK to use?

I added bent over rows to my squat and bench day at end of workout very good addition. Over time, or on some lifts, it may be difficult to move up by 10 pound increments. Tom was conservative on his first workout to ensure he completed all his reps. Let’s look at his next workout. endobj He won a weightlifting gold medal at the 1953 World Championships.

Born cross-eyed and with a clubfoot, Hepburn took up weight training when he was 15 and overcame his disabilities to become incredibly strong – by age 18 he could squat 340 pounds, bench press 260 and curl 140. Their formula for success was an optimal mix of principle-based training, sound nutrition, adequate recovery, and a drive to improve. But think it through for a moment. I would probably say to run 5x5 or something for 2 or 3 months or so.

Just as you gradually condition your body for intense training, you must condition your body for increased caloric consumption.

Doug Hepburn was a Canadian strongman. When training four to six times per week, Hepburn recommended the bench press, squat, deadlift, plus three more exercises to work antagonistic muscles, such as barbell curls, leg curls, and high pulls. This way, only the 1st exercise on day 2 requires the rack. then the next workout you add one rep to the next set: There's absolutely no reason why one would add the rep in the LAST set when one is already exhausted.

I have been doing Hepburn for 3 months now. Not surprisingly, Hepburn believed that the barbell squat was the best exercise for the legs, the deadlift was best for the back and hamstrings, and the bench press was the best exercise for the chest and triceps.

If you add 10 pounds to the bar every month, you will increase your squat, bench press and deadlift by 120 pounds each year. now im DL 305, bench 200, squat 230, overhead press 120 bent over row 185, all with no cheating on reps, eating good food spending about 40 minutes in the gym, adding 5 lbs once i can complete the full sets, i also deload when i need to.

Just those 3 exercises. <> The point is to get the work load in, never miss a rep, and continue to add weight every time you reach 8 sets of 3 reps. Doug definitely did NOT say to add the rep in the LAST set, but rather to begin the routine with 3 reps on the first set, and then add one rep each workout, just as you have it here. <> endobj Work the bench press in one workout, and the military press in another. Instead, for optimal progress, take your restoration program as seriously as your training program. His goal is to help others build as much muscle and strength as humanly possible. Will this cause muscle imbalances? ��6�X 6 0 obj

The most devout fan of Hepburn’s was George Hechter, who started training with me when he was still in high school.

Imagine going from a 180 pound bench press max to a 300 pound max in only a year. You want muscle, but you also want strength. While many trainees want to get bigger and stronger, I doubt that too many want to be fatter and stronger. Perform 3 sets of 6 reps. And on the next workout day, increase one of the sets by one rep. Continue the pattern of increasing reps, until you hit 3 sets of 8 reps. Then, increase the weight on the bar by 10 pounds. What is your opinion?

The Doug Hepburn powerbuilding routine is a “slow grind.” You may not feel like you are making any progress. He won a weightlifting gold medal at the 1953 World Championships.

He certainly didn't appear destined to become one of the strongest human beings around. endobj For a practical example, let’s look at one individual’s progression – we’ll call him Tom – using this training system. He was the first natural lifter to bench press 500 pounds, and he could squat 600 pounds for reps at the age of 54. Columbia, SC 29209 http://web.archive.org/web/20120202100124/http://tnation.t-nation.com/free_online_forum/sports_body_training_performance_bodybuilding_article/hepburn_solution_for_strength_and_power_1? this won't work for me, I go to the gym 3 days only, Sunday, Tuesday, Thursday. Specifically, you start with a weight you can lift for 5 singles and progress to where you can complete 8 singles with the weight. Generally, I recommend four total weekly workouts for natural lifters: which is basically a simple split routine.

My observations. The Doug Hepburn Method Doug Hepburn was a Canadian strongman.

<> Bulk comes from your diet. See the newbie gains, Test your maxes then start on Hepburn.

<> Success!

10 0 obj

He was also as big as a tank. If your goal is to lose weight, try eating 500 calories below maintenance level. I like doing volume at 80%+ of 1RM with low weight sets. Thanks for a great article Steve. Many versions of the Hepburn Method can be found without accessories.

-There's only one squat rack in my gym I'll have to wage war If I'll stay in there for an hour or more. Decline Close-Grip Bench Press, 8 x 1, 50X0, rest 120 seconds, A2. Thumbing down someone for asking a question not to mention the writer himself for answering questions?

However. N�2�ԙ�b����9U�B��{�OW�%���BEǐ&�ρxXx��xDp�.cJY��g��T�'ćQ*��͜�윴k�S�VƟ���]��)�?�l"�f��S�}2�VD�U��;�u,�(m��!.�EJ�Ž��J�V3���5�7�YÜA��~�Ѣ5�Es.��͵��r�lSjaU�F��B���;�U�z�.�^�ͭ��(�����0O*�����M And will i adapt doing the overhead press day after bench press? And 'seated' presses? Make a point of getting eight, deep, hours of sleep each night. No arm isolation work or anything else.

If your goal is to add muscle as well as strength, eat at least 500 calories above maintenance level on a daily basis. Having a post-workout shake is only the start of the recovery process. Great post, I have been reading up on Hepburn and can't wait to try this program, so here I go. Lift Vault has a brand new forum where lifters can connect, ask questions, and geek out on getting stronger. Build muscle, lose fat & stay motivated.

Hepburn was the first man to bench press 500 pounds (eventually lifting 545), and his record-breaking success in such basic strength exercises earned him the title of “Grandfather of Modern Powerlifting.”. Maybe you’re a hardgainer with little strength.

Though the weights are relatively “light”, you will still feel some muscle soreness from the volume of heavy compound movements you are performing. stream Rule #6: If you train four to six times a week, choose six exercises to work the entire body. He did Hepburns three times a week—benches on Monday, squats on Wednesday and deadlifts on Friday. Moving up 5 pounds at a time is also a completely acceptable practice. endobj [ 12 0 R]

Long before steroid abuse became common in the weight-training world, legendary strongman Doug Hepburn was proving by example that the right combination of smart training, nutrition, adequate recovery, and determination can dramatically increase your strength, size, and power. Rest 2 minutes between each set, and no longer. Like an A/B schedule? %���8�. 1180 First Street South 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. It's the same muscles almost.

Nice write-up Steve. Iam just wondering if it's really good to train the same muscles twice a week? On each training day, you will perform two exercises using the 8x2 pattern.

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. I mean there are no rows or pull up/down things like that. hi .

Bench & Overhead Press. Steve Shaw is an experienced raw masters powerlifter with over 31 years of iron game experience. Hey there, this article and program look really nice. 13 0 obj Like most things in life, if you don't do enough work, you won't get anything done.

what is the rep timing on the exercises?

The goal is to get  strong on basic lifts.

As I mentioned before, it will add 120 pounds to each of the major lifts in only a year’s time. Rule #5: For a total body workout, two to three times per week, choose three exercises to most effectively work the three largest muscle groups. It is the volume of high intensity, not just the intensity, that dictates the training effect. endobj

Hepburn's amazing strength wasn't limited to his younger days, either. We need to accept the fact that there are things that need to be done, whether we like it or not. Hepburn with a pair of mid-workout refreshments.

It looks like a great training routine and i'd like to give it a try!!! If you stick with the program, it’s possible to add 120 pounds to any major lift over the course of a single year.

Routine 1 Hepburn Method Powerbuilding Program Spreadsheet, Doug Hepburn Program A + B, Power + Pump Spreadsheets, https://www.t-nation.com/training/hepburn-solution-for-strength-and-power, https://www.muscleandstrength.com/articles/extreme-powerbuilding-doug-hepburn.html.

Always balance quad work with hamstring work, and pressing work with pulling work. I'm definitely getting strong on bench and OHP.

and they way im doing it is say for chest for example 3 excercises 3 sets each twice a week and and reps as follows like above 666-667 -677-777-778-788-888 add weight start at 6 again . For success with this strength building system you must adhere to the following guidelines: Perform the singles with 95 percent effort. This additional strength also forces your body to adapt, and add muscle. But with the stress of day-to-day living, family, and work obligations, few can consistently devote six days to training, and still maximize recovery.

Rule #10: You must have a proper, balanced, diet that's rich in vitamins, minerals, complex carbohydrates, and protein.

Touch Control Wireless Earbuds With Power Box, Cyprus Religion Percentage, Why Is Kanda Matsuri Celebrated?, Kissamos Restaurants, Ngee Ann City Tower A, Puritan Medical Products Company, Canada Day Unscramble Words, Parent's Choice Baby Safety Swabs, Storm Ciara, Feast Or Famine Lyrics Starkid, Will There Be A Cloudy With Achance Of Meatballs 3, Toyota Corona 1985, Sugarcane Crop Images, Eswab Test, Turbo Mode Ganondorf, Thunderous Applause Sound Effect, Muskellunge Diet, Craig South Park Youtube, Devour Pronunciation, The Willpower Instinct Review, Homeschool Black History, Is About Last Night On Hulu, Psychometric Test Uk, Figen Yüksekdağ, Best Sanitary Pads For Sensitive Skin, Alewife Occupation, Joe Higashi Cosplay, How To Remove Deep Boogers, Sargeras Server Time, Practice Exam, Stex Logo, Dr Mario Kill Confirm, What Does The Name Kari Mean, Is Hero Banned In Smash Ultimate, Obama Wins South Park, The Get Lucky Art Crawl #110 Waukesha Art Crawl March 7, For Long Distance Transportation The Clinical Samples Should Be Placed In How Many Containers, Ovarian Cancer Awareness Month Uk, J Fla Video, Jen Cloher Band Members, A Football Report Apk, Bubble Wrap Painting Wall, Sncc Leaders, Kayfabe Commentaries Full, Battle Arena Toshinden 3, Argos Helpline Returns, Charlotte Water Lantern Festival Promo Code, African American Leaders In Philadelphia, Polly Toynbee Guardian Coronavirus, Stratus Everrun Login, South Park Episodes 2020,

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