Powerbuilding: The Hepburn Method

Work with me: docs.google.com/forms/d/15_F8...
------------
The Berserker Delt/Arm Specialisation: www.fazlifts.com/products/the...
------------
The Tactician: www.fazlifts.com/products/the...
------------
Follow Me On
------------
FACEBOOK: / fazlifts
INSTAGRAM: / fazlifts
IGTV: / channel
TWITTER: / fazlifts
------------
Subscribe To The Fazlifts Podcast
------------
KZbin: / @fazlifts
ITUNES: podcasts.apple.com/gb/podcast...
SOUNDCLOUD: / fazlifts
SPOTIFY: open.spotify.com/show/32tKW50...
STITCHER: www.stitcher.com/show/bodybui...
------------
WEBSITE: www.fazlifts.com
------------
#teamfaz #hypertrophy #fullbody #fbr #musclegrowth #diet #fatloss #teamfaz #bulk #muscle #stronglifts #5x5 #531 #wendler #GVT #greyskull5x5
------------

[@dicktracy762]

It's hard to argue with the first guy to bench 500 and maxed at 580 which I think was world best at the time. He was also great at Olympic lifting. An interesting thing about Doug Hepburn was that he made the comment "never attempt to accelerate your progress." I interpreted this as keeping your progress steady rather than try and jack up the rate at which you are progressing. If a guy increases in very small steps (and in not just weight but also sets and reps) over an extended period and just stays with it, he can make steady gains for a long time. This does take patience and the self discipline to stay the course.

[@Fazlifts]

Very good training philosophy and one I'll be discussing in an upcoming video - The concept of 'progress' has been very much narrowed down to what can be easily communicated over the written word.

[@philipph.3876]

I think this is a great program for younger people to learn the basics of linear periodization. For every strength-oriented lifter there will be a point in time where progress just starts to stall. Then it is very important to know how to deal with that. This program is a perfect example of how to use periodization. Start light, increase workout from workout, hit new PR's. Thanks for the explanation.

[@incrediblehulk8031]

His workout is actually impressive, I am following his workout, I managed to increase my squat from 150KG to 190KG in 8 months. Shoulder Press increased about 22KG. Bench however barely any progress which is kind of ironic especially considering Hepburn was one of the most natural strongest bench press ever, but looking back I guess I started the weight way too heavy, as I only pushed from 105KG to 120KG, when I was expecting more, so I need to start lighter. Only downside to this workout is it is long and can be boring, sometimes you can forget which set you on.

[@Fazlifts]

Tremendous results

[@btwentwo]

This is great to hear about demonstrated empirical results from some of the old strength greats. Next, Hackenschmidt!

[@Fazlifts]

Thanks!

[@StandStrength]

Great video! Very educational.

[@Fazlifts]

Thanks!

[@axeloverstad7383]

Neat to hear the results. This seems to be one of those programs that everyone knows, but no has tried.

[@Fazlifts]

Yeah hehe it was a break through for me. At the same time I also implemented Deloads for the first time so I feel this played a role too.

[@axeloverstad7383]

@@Fazlifts Oh, please do a video on using deloads. I always see people saying that you either shouldn't take them or that you should only take reactive deloads when needed, so some more nuance in the discourse would be appreciated.

[@ryanrogers8211]

@@axeloverstad7383 Josh Bryant talks a lot about using deloads. He recommends taking your working weight and multiply it by .7 to get your deload weight on each exercise. Also cut your sets by 50-60%. The whole week will feel like some good warmups but the following week you will feel ready to train hard.

[@johnshayk3723]

Audrey was a great woman indeed 😊 though I dunno if she did much bodybuilding LOL. Keep up the good videos Faz we love what you do 😉

[@Horus-Lupercal]

Do you think bodybuilding and Powerlifting are the same thing?

[@johnshayk3723]

@@Horus-Lupercal who cares, I saw Hepburn I thought of her immediately, doesn’t matter if it’s BB or powerlifting... just weights in general :)

[@ryanrogers8211]

How long does one of these workouts take once they get heavy?

[@user-ho7gx8pt3u]

Wirh respect to too much work on this routine, apparently in later years, Hepburn thought the same and dropped the pump work. He said to pick 80 percent of your 1 rep max and start with 4 singles. Add another single each workout until you got to 10, then add 5-10 lb and start again at 4 singles.

[@Fazlifts]

Yeah I remember that, ran that for a while between 2003 to 2007.

[@bigfoot14eee99]

Did you go and do something else between the phases, or just change plates and hop right back into the pump phase?

[@Fazlifts]

I seem to recall it went like this. Bench singles on their own Bench 5s supersetted with DB Row Another chest/back superset

[@DNikos7]

Very interesting video. I'm 45 yo now, I used the Hepburn method as prescribed 2 years ago for a few months, sadly I got bored. The thing is, I did try lots of different things since then, most of my lifts are stagnant. Last 3 months I tried Juggernaut, didn't work well at all for me. At my age, if I try Hepburn again, how would you plan it? Once per week, less singles and less volume?

[@Fazlifts]

Thanks for sharing! I would likely use different variations per week and mix up the rep schemes to prevent staleness. For chest for example: Perhaps Bench on Monday for Hepburn DB Bench on Wed, for high reps, 15 or so Dips on Fri for medium reps 8 to 12 Something like my Wizard eBook.

[@maximisatwat]

Are you doing real 2RM's ? How can you be bored? Do that 8 sets? You will be amped up afterwards. Then every session will be a conscious pressure (can I add 1 rep here?) . How could you be bored? Then the "muscle" part is easy - remove 10% of the weight (a little touch more) and do 3 sets. It will fly because you are so fired up from the 2RM's

[@maximisatwat]

Doing RM's every set is not a great idea. Its definitely possible to overtake the amount he suggests, 1 rep a session. But for LONG term, you are going to go into burnout and cause phases where you plateau for a long time. So you add on 3 reps this session. But next session its gone down by 1. Next it stays there for 2 or 3 weeks. His numbers are chosen so that if you keep doing them 2x a week, it is very sustainable. You wont burn out and you wont plateau, You can do it very long term. You'll find constant RM-ing gives you unpredictable results. (RM=rep max ie doing as many as you can) Find where your typical 3x10 or 5x5 jams. Then find your true 2RM by jacking up his version for the first few sessions, until you reach your true 2rm. but once you get to true 2RM - neurologically adapted, then you use his version. Strict 1rep extra per session, not more even if you can. You wont stall as much.

[@terencebarnett1518]

Hello MR 👍👀✅👊👋

[@Fazlifts]

Yo!

[@danieltorkelson2397]

3 years ago I used the A program for deadlifts off the floor 2 times a week and progressed at 1 rep per time like he recommended. I used 80% of 1 rm for 2 rep part and 80% of that weight for th 6 rep portion. About 3 weeks of this routine twice a week I woke up one morning with severe low back pain and could not even do squats at any weight or deadlifts. It took me six months to completely recover from this. I would not recommend this for old people. Too much.

[@Fazlifts]

Yep I agree Dan. Even back then I knew it was too much for me. Only ever did it for bench once a week and press once a week.

[@maximisatwat]

Nonsense. Your form was wrong. A rep scheme is never responsible for you getting injured. You either fail or you don't. There is no such thing as "dangerous rep schemes". 80% of 1RM is not a 2RM. Do 96 to 98% of your 1RM You are doing wimp levels of weight and volume. You didnt even complete a full workout. There is no possibility you got injured off this. And yes, of course Doug Hepburn advanced method is not for novice old people.