But, Doug wasn’t just strong. this is workin out great for me, i didnt use percents and havent maxed out in months so i just did a single until it was mad heavy and decided to do those for the sets, first week or 2 the first four sets on the squat felt like max attempts every time and i coudlnt even believe i had to deadlift after wards,. The lifter performs 3 repetitions in succession. He was an anti steroid advocate. His refined training which he advised when older and wiser (in the late 90’s before his death) went like this: “A Routine” – Use Singles, start with 4 total and build up one rep per workout until you hit 10. If you use the “C” routine, stay with 5 sets but start with 3’s and build them up to 5’s. Instead, I recommend maximizing every set or pushing it for as many safe reps as possible. It would be worse with the triples than the singles, I imagine. He was an amazing guy. They don’t do shit. 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. Motivation Coaching’s web site without consulting your physician, you are doing so at your own risk. One of the strongest drug free lifters of all time. Then you’d follow that up with the ‘pump’ routine, which was your basic 5×5 setup. This means that there’s no complex planning or periodization involved – you follow the plan as outlined and progress takes care of itself. Those overhead lockouts, I have worked up to over 500LB before. I think these changes make the routines a lot more practical for most people, instead of beating you into paste on the regular. That’s a bit of a different approach from the common 5×5 ‘sets across’ that’s popular today. After the power phase of the workout, take a ten to fifteen minute break, and then do the pump routine. He said to take 5 reps with a light weight to start. Answering a question aboit Doug Hepburns “Power & Pump” routines and how they fare in overall volume and how useful are they for Intermediates and advanced l. Up to that point Doug had been doing what we would now call a powerlifting routine. No frills, no over-complication just straight-forward mucking it out. In a single workout at New York City gym in 1951 he squatted with 500 for reps, push-pressed 400 and bench-pressed 450’unheard-of numbers in those days. Each workout, you’d add a rep until you hit 8×3 (that’s eight triples). The advice and information contained on this website may not be appropriate for all individuals. NOBODY trains conjugate in the IPF. Comments must be approved before appearing, Tiger Fitness Inc.150 Commerce DriveLoveland, OH 451401-877-397-3801Email: click here. Hepburn method - Ausbb - Australian BodyBuilding. There are lifetime drug free lifters in an IPF powerlifting gym in my area. The information on this website is the opinion of the author and is not a replacement for medical advice. Answering a question aboit Doug Hepburns “Power & Pump” routines and how they fare in overall volume and how useful are they for Intermediates and advanced lifters. Heavy weights and low reps stimulate the central nervous system (CNS) and get you primed for the higher rep sets later in the workout. Drug free, overcame alcoholism. Then add weight and do a single, add again for another single and add yet again for the last single. (Also did this too). So I want to look at his programs, which are quite interesting because they aren’t quite the same old things you see every day. At the end of his career he actually split up the two workouts “Power” and “Pump” and used them as I mentioned, one for a few months and the other for a few months. Olympic lifter Brian Jacob, who set five American records, works out 5 days a week, training for a total of 20 hours. You feel like you might fail on the next rep. These setups rely on a lot of very low-rep sets, in the same vein as Anthony Ditillo or Steve Justa; stuff you just don’t see a whole lot of these days what with all the ‘bodybuilding’ floating around. Use the two-for-two rule: If an athlete can do two or more reps over the target number of reps in the last set in two consecutive workouts, increase the load. Rest 3-5 minute between sets. As you can see, it takes 7 workouts - or 3.5 weeks - to cycle through this progression scheme and get to the point where you add more weight to the bar. Each workout, you’… Two days a week squat and deads, two days a week press and bench with power and “pump” work at a 30% to 50% reduction? Most of the workouts attributed to Doug follow some variation on that theme, really – combinations of squats and deadlifts for the lower body, and bench pressing, overhead pressing, and curls for the upper body. Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food. Consult with a medical professional before making any changes to your health or lifestyle habits. The Doug Hepburn power and pump 8x3 protocol (Program A) is one of my favorite training systems. Overall one of the best programs I ever ran. He won a weightlifting gold medal at the 1953 World Championships. See the example below. Interestingly enough, the story goes that both Bill Starr and Mark Rippetoe were originally influenced by Hepburn’s approach, combining the 5×1 and 5×5 workouts. But the good new is, I write to my email list every day. You can learn more about this in my book Massive Iron. If your strength levels are a little higher, and the prospect of a very slow grind doesn't appeal to you, by all means, try a 5x2 or 6x2. At 70+ Doug smashes the 187 lb overhead press out of the racks with ease. Doug was old school strong. Follow me on Instagram: @imposeademand.Strength circuits pick 3 exercises (1 push, 1 pull, 1 legs).Use 80-85% of max.Aim for 8 sets of 2, with as little rest as possible between each exercise.Add 1 rep every time you do the SAME workout you do not add a rep to a workout you have not done.Work your way up to 8 sets of 3 this means it will take you 8 workouts of performing the exact same workout to go from 8 sets of 2, to 8 sets of 3. The programs you’ll tend to find from Doug talk of doing a ‘power’ routine followed by a ‘pump’ routine. It's powerbuilding at its finest - brutal, hard work on basic exercises. If using the “old style” workouts, you ALWAYS add the single reps to the FIRST sets until you hit the goal. I like Doug’s routines because they’re simple, and because they’re largely auto-regulating. Heavy, yes, but not grinders. I trained conjugate for years. For example, on Tuesday I would do the squat power routine (triples or singles), and then the deadlift pump routine. Click on "Watch later" to put videos here, Modified Hepburn Training.Power & Pump Routine.Workout A 7/9/18.Squat & Close Grip Bench Press.Overview & numbers in video.Workout B 7/3/18.Deadlifts, Overhead Press, Rows.Overview & numbers in video. Each workout, you’d add one more single until you hit eight reps. Another variant attributed to him starts out with 8×2 (eight doubles) – just like the singles, these should not be maximal sets. Yeah yeah, genetics blah blah anything works for them blah blah. I like Steve Shaw’s adaptation ofof the Hepburn Methoid but I never saw Hepburn do more than 5 reps on anything except a warmup set. One thing Doug changed later in his life is that you DO NOT do the Power and Pump programs together in the same workout. If you are unable to make progress, drop the weight by 5% and start the grind over. 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