10lbs for deadlift and squat variations He was truly ahead of his time and a monster of a human being weighing in a 300 pounds while only being five feet and eight inches tall! 225lbs x 5, 225lbs x 5, 225lbs x 5, 225lbs x 4, 225lbs x 3, Week 2 I feel as though I wasn't fully recovered as I was still very stiff from my previous workout, 3 days prior. In that situation you will once again bump it up (to 235) for week 4… whereas if you increased it to 235 you might have succeeded only in doing 5,5,5,4,3 again. Hepburn's are those routines where you have to enjoy the process and the moment. It builds both mass and strength. It's an excellent choice for late intermediate strength trainees who are scratching for pounds and ounces, but I don't believe it's the best progression method for the rest of us. Hepburn B is 5x1 building to 8x1, followed by 5x3 at a lower weight increasing to 5x5. In the book “Hepburn’s Law”, the progression is 8x2 to 8x3, adding a rep each session, then a 2.5 lb increase. Of the two, Hepburn A is my favorite. Barski and I also hoped that we’d get to meet Doug Hepburn, one of the legends in our sport, who also lived there. You have to guesstimate a bit on the starting weight but for me it worked out to about 80-85%. This method stands for Rep Accumulation starting with 50% of your max for a total of 50 reps.In the above example, if your max is 100 Kg, then you’ll do your RA50 sets by using 50 Kg on the bench press. I know Hepburn wasn't a fan of percentages himself, so I was hoping to get some info from people who have used the routine for a longer period of time (2+ months).
Disclaimer: My total sucks (I have yet to break 1000). Press question mark to learn the rest of the keyboard shortcuts. Are there disadvantages to progressing too slow?
5lbs for upper body lifts, What are you thoughts on a planned progression through the reps, e.g., “add only one rep per session”? Set 3: 305 x 1. However, I felt a little beat and 3 days later when I had to hit 5 singles, I only managed 2 and was forced drop the weight by ~3-5% for the remaining 3 sets. Of the two, Hepburn A is my favorite. You get all 5 sets for 5 reps with 225 (thus you can increase the weight), Week 3 it just stops working after a while cause you're having to add sets to keep progressing. i mean like actually adding more volume instead of going from 8x2 to 8x3 for years. I'm thinking about jumping into a slow and steady progressive overload routine and the Hepburn method looked like a solid one. Week 4: 225 x 5, 5, 5, 5, 5 Starting weight worked out to roughly 90-95% of max. His workout progression for his first three workouts could look like this: Workout 1. I was looking at some of the Doug Hepburn routines floating out on the web, and I’ve seen as little as 2.5lbs for upper body lifts (in Hepburn’s Law: 8x2-3 + 6,5,4,4,4,3) to 5-10lbs for things like his “A” and “B” routines. Hepburn B is 5x1 building to 8x1, followed by 5x3 at a lower weight increasing to 5x5. New comments cannot be posted and votes cannot be cast, More posts from the powerlifting community, A subreddit for the sport of powerlifting, Press J to jump to the feed.
I think I've read to start with something you could hit for 5 with the singles version, but don't quote me on that. I've currently suspended doing these routines due to work/family time constraints as they take 1.25 to 1.50 hours. Maybe a utmost newb speaking, but you say you add a rep each session with hepburns system. Set 5: 305 x 1 Part 2: (high-threshold hypertrophy work) at 3210 tempo. 4x1 - 10x1 without the pump routine, which he specifies Doug suggested dropping because it was too much work. Keep your rest breaks to two minutes, three max. I'm doing the 4 singles to 10 singles rep progression routine. Perhaps this program takes a slight time getting used to?
Hepburn B is similar. So ultimately it will take you about the same time to reach the same weight BUT with a slower progression you develop better form and efficiency. Born with a club foot and a withered right leg, Doug was faced with many more obstacles than the average teenager when he began lifting weights at 15. He equivocated since he said that he seldom did the exact same rep and set regime twice, but the 5x1, 5x5 was close enough. It amounts to 2.5lbs a month (4 weeks, twice a week). I've tried this for squats and deadlifts but I had to ease up. I found that whatever weight I used for the doubles, 80% of that was perfect for 3x6-8.
I prefer to progress slower… because worst case scenario you will still be able to complete all your sets and thus will have to increase the weight at the next session. Hepburn is supposed to be challenging but not a grind, but some days felt heavier than others. And 5x3 at 227.5 does not represent an increase in volume or intensity over 225x5x5. I'm simply not a fan of the slow grind approach Doug Hepburn recommends for pump work. The doubles should feel relatively easy. I believe it's called the A routine (I could be wrong though). I've done both Hepburn A and B for the past two years (maybe three) and have really enjoyed the slow and steady progress I've seen. Have any of you overshot your initials? Set 4: 305 x 1. You move to 230lbs and once again are able to complete 5 x 5. Week 2: 225 x 5, 5, 5, 4, 4 So per the example above, something like this: Week 1: 225 x 5, 5, 5, 4, 3 Set 1: 240 x 3. If at any time you stall on the power sets, do the pump sets only for a few workouts, and then come back to both.
When you say you had to ease up for squats and deads, do you mean you were failing your later singles, or it just felt heavy? It builds both mass and strength. I was looking at some of the Doug Hepburn routines floating out on the web, and I’ve seen as little as 2.5lbs for upper body lifts (in Hepburn’s Law: 8x2-3 + 6,5,4,4,4,3) to 5-10lbs for things like his “A” and “B” routines. Two to five minutes rest is OK on these but I kept it right at three minutes for all sets. You have to guesstimate a bit on the starting weight but for me it worked out to about 80-85%.
Many years ago I was able to ask Doug Hepburn himself if this was indeed his routine, since time has a way of distorting and altering details when ideas are passed from person to person many times. The above would be extremely slow progress. Just wondering if you had any rules of thumb as far as how much to increase the weights in various double progression rep ranges. For me it was a grind. ; RA50. From the book Strongman, a biography of Doug Hepburn: Hepburn A is 8x2, building to 8x3 ("power" sets), followed by 3x6 lower weight increasing to 3x8 ("pump" sets).
Then add 2.5 lbs, and start at, say, 5x3. This is what appealed to me about this program.
If you get to set six or seven and are grinding them out, you started too heavy. Have you found any patterns as far as when when a weight increase is “too aggressive”, or vice versa?[/quote]. but yeah, it's fairly fool proof, just slow. Week 3: 225 x 5, 5, 5, 5, 4 For that, starting with something I could hit for 8 worked well. Charlie Smith had a press routine that went 10x3, to 10x4, to 8x5 then increased by 10lbs. I did Hepburn for most of 2014 and loved it, but I did the 8x2-3 version. Like, slower than traditional periodization. One such athlete was Doug Ivan Hepburn.
I've been doing the singles routine outlined on this thread by a user called Twiceborn (apparently he knew Doug personally). Took my total from 615 to 705 last year (woman, 132 lb class). Set 1: 305 x 1 Set 2: 305 x 1. How did YOU go about choosing your start weight? I recall hepburn and thibaudau training each lift multiple times a week to gain skill in the given lift. It is a seamless switch to go from A for a few months and then to B and then back. However, I've gotten stronger than I ever have been on this program (I'm 54) and never been injured. Have you found any patterns as far as when when a weight increase is “too aggressive”, or vice versa? CT, Just wondering if you had any rules of thumb as far as how much to increase the weights in various double progression rep ranges. Hopefully this is just an issue of getting into the groove. As stated in the article, you start the first week of your training cycle with 1X3, 7X2 and finish the Eighth week with 8X3; add load and repeat. Give each routine a few months.
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