Thread: Hepburn Method
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Old 02-24-2012, 09:39 PM   #4
Bill
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Quote:
Originally Posted by gaspers04 View Post
Welcome to the board Bill. Im subbed and will be following closely.
Thanks Gaspers. It's not the most exciting training, so you may want to check back in a year

Quote:
Originally Posted by BendtheBar View Post
I would do deadlifts 1x a week. 2x can be hard at 8x3. A 4 week cycle works out well when deadlifting once per week, if you want to cycle volume. Like this:

--Week one 5x3
--Week two 6x3
--Week three 7x3
--Week four 8x3

Week 5 you add 10 pounds and drop the volume. This adds 130 pound to your deadlift in a year.

Perhaps after a couple of years it might make sense to consider deadlifting 2x a week, but even them I would recommend a week off every third week just for recovery.

Hope this isn't too confusing. Basically you want to build strength and conditioning over time.

I also wouldn't add in 3x8's for deadlifts. I would prefer you do barbell or dumbbell rows. Or pullups. This is all my opinion, but it is based on a lot of deadlift experience. The deadlift is a unique lift and can be real taxing, so baby it a bit from the start.
Sweet setup for the deadlift. I didn't even consider doing that. So on the 2nd day I am just doing the press and pullups; perhaps i will put rows in place of deads on the 2nd day each week

Quote:
My only other advice would be to let us look at your squat form somewhere down the line, just to see if there is anything we can do to help.

Best of luck!
Will do. Right now my hip flexors are super tight and causing all kinds of issues. Going to switch my desk at work to a standing model and along with my aggressive stretching routine, I should be fine in several months.
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