now, and that means it's a good time to talk
about sets and reps for training in blast-
In a nutshell:
Lower reps are less taxing when it's super
But like anything else, you need to do them
the right way.
One of the best ways to do it is to follow
the Doug Hepburn one rep system.
Hepburn won the World championship in Olympic
weightlifting on this system -- and became a
World record holder -- and was the first man
in history to bench press 500 pounds -- and was
able to perform lifts that read like something
right out of Ripley's Believe It or Not.
In fact, he got so strong that when the officials
at contests in Western Canada submitted his records
to the Canadian Weightlifting Federation in Montreal,
they rejected the records as being humanly
Here's how you train like Doug Hepburn:
Instead of adding weight to the bar, add one more
For example -- start out with 1 rep in the bench press
with 300 lbs. (In other words, do 1 single with 300
lbs. Of course, you would warm-up before doing your
single rep. For example -- 135 x 5, 185 x 5, 225 x 3,
250 x 1, 275 x 1 and then 300 x 1.)
The next time you train bench press, do your warm-up
sets and then do 2 x 1 (two singles) with 300 lbs.
Rest 3 to 5 mins between singles.
The next time -- do 3 x 1 (three singles).
Work up to 5 x 1.
In your next workout, add 5 lbs. to the bar and drop
back to ONE single with your top weight (which would
be 305 lbs. now.)
Repeat the process.
It works well, provided you start with a SENSIBLE
weight for your top single. Not your one rep max. Try
90 percent. That's more like what Doug Hepburn used.
For more information about Doug Hepburn's training
programs, grab a copy of my Doug Hepburn training
It's hard, it's heavy and it's demanding -- but it's
sensible low rep training with systematic progression.
And that works GREAT when the weather is hot.
As always, thanks for reading, and have a great day!
If you train today, make it a good one -- and be sure
to stay very thoroughly hydrated!
Yours in strength,
P.S. Here's the link again for the Doug Hepburn Training
P.S. 2 My other books and courses are right here:
Views 1373 Comments 3
|07-02-2014, 02:40 PM||#2|
Moderation is for cowards
Join Date: Nov 2012
Location: N Ga Mountains
Training Exp: Started 5/2/11
Training Type: Powerlifting
Fav Exercise: Bench
Fav Supp: Johnny Walker
Kinda close to what I do. Multiple low rep sets are more forgiving in the heat.
|10-21-2014, 09:34 PM||#4|
Join Date: Jan 2010
Actually makes total sense. And I feel like naturally u end up adapting to this when the whether is hot. Thanks for the great read!
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