Hepburn Method Question

Discussion in 'Strength & Conditioning Discussion' started by KnightTemplar, Aug 1, 2010.

  1. KnightTemplar

    KnightTemplar Halloween Belt Platinum Member

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    Apologies if this has been asked before. I did use the Search and found several thread relating to Hepburn but not this specific question.

    My shift system at work could be changing in the next few months. If this goes ahead, it will mean I have to make significant changes to my training program. Including limiting my Strength training to two sessions at the gym instead of three.

    Is it possible to do the Hepburn Method two days per week instead of four? And if so, exactly what exercises should I select? Obviously the Big Three are a no-brainer, but I'm unsure how to structure a workout.

    Any advice welcome.
     
  2. PowerHungry

    PowerHungry Oh yeah!

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    I know shit about Hepburn's method. In my time here, I haven't seen it talked about much. I know some people are trying/were trying although I can't remember names other than Meatplow. He said he was doing a version called twiceborn and you can find information on it in his log and this post.

    http://www.sherdog.net/forums/f49/plowed-meat-1036763/

     
  3. KnightTemplar

    KnightTemplar Halloween Belt Platinum Member

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    Thanks for that, PH.
     
  4. Zerocrew1984

    Zerocrew1984 Banned Banned

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  5. Donut62

    Donut62 Black Belt

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    ^The above post by Meatplow is what you need to know. Do singles starting with 4 total, adding one each workout working to 10, and then add 5-10kg and repeat. When you stall on that, do the same thing with triples. I would do a squat/bench and deadlift/press day. Add in some upper back and light lower assistance. Meatplow, Chase, and I made great progress doing just that (but spread out over 4 days a week). It's a nice basic dual progression scheme that works for a long time.
     
  6. KnightTemplar

    KnightTemplar Halloween Belt Platinum Member

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  7. KnightTemplar

    KnightTemplar Halloween Belt Platinum Member

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    That's one of the things I heard about Hepburn's that I liked; that you could stay on the routines for a relatively long period of time without burning out or getting stale.

    Do you think it could be done twice a week instead of four times?
     
  8. Donut62

    Donut62 Black Belt

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    Yes, if you want to do it twice a week I would do a squat/bench and deadlift/press day. That's what Meatplow did IIRC. I did a squat, bench, deadlift, and press day each week so you would still be hitting the same main lifts over the same period. You probably run it for years and make steady consistent progress which is it what strength training is all about. Lift heavy shit for a long period of time and you'll find yourself in a good place.
     
  9. KnightTemplar

    KnightTemplar Halloween Belt Platinum Member

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    Nice!:icon_chee

    Did you do any assistance work or "just" the main lifts?
     
  10. PowerHungry

    PowerHungry Oh yeah!

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    Good post. I've been looking for someone else with first hand experience of the program.
     
  11. oyaji poi

    oyaji poi oyaji belt

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    When do you increase the weight on the triples? It says to start with 4 singles, then when you can do a total of 10 singles you increase the weight. But with triples you'll approach ten total within three sets.
     
  12. Indivdude

    Indivdude Blue Belt

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    The Hepburn Program sounds... awesome. Makes me want to change my program and try it out.

    Plus I checked out the guy behind it all, Doug Hepburn. He's crazy strong. Saw one pic where he was benching on some 2x4's. Insane.

    [​IMG]
     
  13. ozzie

    ozzie Brown Belt

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    You should check their logs, it's good stuff.
     
  14. oyaji poi

    oyaji poi oyaji belt

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    I found the answer in one of the links. when you can do ten triples you increase the weight. So start with four sets of three reps, then five, then up to ten sets.
     
  15. KnightTemplar

    KnightTemplar Halloween Belt Platinum Member

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    There's a good video of him on YouTube; he is shown winning the Gold for Canada with a 375lb Press. Hepburn makes it look ridiculous easy. He presses the bar with no strain whatsoever.

    Hepburn was the first man to Bench 500lb, and that was without steriods or a Bench shirt.:eek:
     
  16. callador

    callador Blue Belt

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    Yeah the A and B method use the same scheme, just the C method is different.

    I also read somewhere that Hepburn didn't like doing total body every workout. So squat/OHP wouldn't be preferred. Maybe something like Squat/DL one day and then Bench/OHP the next. That is what I did when I tried it. I would try to go 2 days per week minumum (my schedules are wierd), but if I could get in 3 days I would just alternate the 2 routines, so one week would have 2 bench days etc... As for assistance, I did 3 sets of 5-10 depending on the exercise. Just do a few assistance exercises, you don't need much.

    What I like about this method is that it is old school iron. It works w/o drugs and has withstood the test of time.
     
  17. KnightTemplar

    KnightTemplar Halloween Belt Platinum Member

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    Thinking of running the Hepburn over three days while I still can. Each day would be one of the Big Three done Hepburn-style with a small number of assistance exercises. So for example the first day would be Squat(Hepburn)and Press(Hepburn)with some light shoulder and leg work, no more than two exercises each.

    Thoughts?
     
  18. Indivdude

    Indivdude Blue Belt

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    Bump. I think this thread deserves more attention than its getting.
     
  19. PCP

    PCP Guest

    Don't be so sure, a lot of these old-time lifters DID use steroids. Steroids have been available in one form or another since World War 2. If I remember right there was some speculation that he did use.
     
  20. callador

    callador Blue Belt

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    I'm sure it can be done this way, and in the end it might even be the best way to do it. As mentioned in my previous post, I read somewhere that Hepburn didn't like to do total body days (squat/press), and would instead do something like (Bench/OHP) one day and (Squat/DL) the next. Now I say "like" because he did squat and some other leg exercise according to stuff I was reading at Tnation. But I figured since you wanted the big 3, I woud use DL instead. Twiceborn answers a post on that long thread and advises a split like this.

    He would just use the 2 workouts as well, so if you worked out every other day, you would just keep cycling them. Same for 3 days, but every week would have 2 times for 1 workout and 1 for the other. I hope that makes sense.

    This is the way I did it when I tried. Even programs like Westside have you Squat/DL on the same day, so it is doable. If it seemed like too much DLing, you could do squat on every leg day and just do DL every other leg day. Lots of things to try.

    Good luck!

    edit: I didn't mention this, but the 2 lifts would be done under the Hepburn scheme, the rest of the assistance stuff could be done normally (like 3 sets of 3-8, depending on the lift). Like other have said, do some upper back stuff for sure. I did a little more tricep work (close grip press etc) as well.
     
    Last edited: Aug 3, 2010

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