|09-14-2009, 06:38 PM||#1|
Bearded Beast of Duloc
Join Date: Jul 2009
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Doug Hepburn Old School Methodical Progresion
Fo those of you who aren't familiar with Doug Hepburn...we was a Canadian strongman, and was the first natural to bench press 500. He used a very simple progression approach. Here it is...
A) Train each big lift 2 times a week.
B) Perform 8 sets of 2 reps at 80% of your 1RM. Each time your workout, add one rep to the last remaining 2 rep set in your scheme. When you can perform 8 sets of 3 reps with a weight, move up by 10 pounds. Here is a sample scheme:
This progression takes 4 weeks total. So, every month you are adding 10 pounds to a major lift. It's slow, mellow, and methodical. But it works.
C) Rest 2 minutes between sets
D) For "volume work", "hypertrophy work", or "supplementary work", do 3 sets of 6 reps, and add one rep each workout. progress to 3 sets of 8 reps. Start with about 60-70% of 1RM. Here is the progression:
When you hit all 8's, add 10 pounds to the bar.
|doug, doug hepburn, hepburn, methodical, powerbuilding, progresion, school, strongman|
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