My Take on the Doug Hepburn Power and Pump Method
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- เผยแพร่เมื่อ 22 มี.ค. 2015
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I was Doug Hepburn's friend, author, and business partner from, off and on, 1947 to 2000 (the year he died). I like Steve Shaw's adaptation of
of the Hepburn Methoid but I never saw Hepburn do more than 5 reps on anything except a warmup set.
hello Ray !
nice that you answered here and try to help us younger.
i wonder how often would Doug train every week and if he did the power and pump routine the same day.
thanks
Ray Beck - Hi Ray, I just wanted to ask you something about Doug's products. About a week ago, I came across a set of used Doug Hepburn weight plates (10s, 25s and 35s). I had never heard of Doug before, but these plates prompted me to do a little digging, and I came across his story, which has been inspiring. I just started doing the main lifts, so I decided to give Program A a go (minus the Pump work).
Would you happen to have more information about these weight plates? I'd specifically like to know more about when and where they were produced, if they were produced in limited quantities, and if other weight plates in the set exist (I know for sure 50s we also produced, but I'm not sure about 2.5s or 5s). I'd eventually love to own a full set and have a bit of Canadian weightlifting history in my own personal gym. Thanks!
Ray Beck Great to know! Thank you!
I heard he used to take all day to do his sets and reps is this true?
Actually you are right the book does say that but he told me personally in 1996 to only do the power routine then when you go stale do the pump routine and vice versa. He stated it would quickly lead to overtraining doing both in the same workout.
Definitely going to keep this program stored away for future use. I like the approach and style.
The slow grind is why it works
Stupid question but from what I’ve gathered, to get to 8x2 to 8x3 training you add a rep on the last set each workout until each set is 3 reps? Surely for a power workout it would make sense to start adding reps the beginning rather than end???
Doug Hepburn also had huge arms. Did he do any accessory lifts like close grip bench or isolation exercises like heavy curling?
Hey , man. I want to try it after vacation , my current PRs are 325 bench , 505 dead and 405 squat. 130 lbs in a year seems to be pretty unrealistic 😂 85 is still good enough tho.
How smart is it to go for 8*2 for main , 3*6 accessories? Like bench - close grip bench , dead - rdl, squat - leg press , ohp- dumbbell press ?
This is an amazing method. Used it for 2 years. I lift weight that even larger guys just admire! My pump phase was 15 to 20 reps. Body building style.
How long did each workout take once things get heavy?
It works
This sounds so much like what my program is like. It is working magic on my DL
HEPBURN GREAT.
Then i can do a 5x2 until i get 5x3 and move on?
Yes absolutely
Is the pump work necessary????
+Abdullah Ibn Saba No, in interviews later in his life, doug hepburn stated that after years more of learning, the pump work was wasted somewhat because the heavy work drained the cns such that you could not use optimal weight on the pump sets to get strength increase as well as mass increase. His favored version by the time he was done tweaking it was 3-4 months of strength phase only, then switch to 3-4 months pump phase only...pretty much identical setup but pump phase included 3-5 lighter sets of 10 just to get a better pump into the muscles that the 3x6-8 should have broken down.
kylethekidable
how does the hepburn method compare to other intermediate programs such as texas method, madcow, etc.
The reason why I'm asking is that I dont know what to do after finishing starting strength
Abdullah Ibn Saba It is fairly different because TM and Madcow and 5/3/1 are pretty much templates set out for a linear progression in weight, hepburn is more volume. TM and Madcow train in such a way that you work volume in such a manner to increase small amounts frequently, and 5/3/1 is a 1 month peaking cycle repeated over and over. Hepburn is more volume progression, you never adjust weight, just increase reps until what was once difficult as a double is now a doable triple, and only then bum the weight up. The best i can do is ask do you do better with a lot of warm up and ramp up sets? If so, hepburn may be the way to go...That being said, try your best not to get used to adding too much accessory stuff, maybe one or two specifc to the movement and then do a bit extra as needed on a 5th workout day...the first couple cycles shouldn't be that difficult but as you get closer and closer to the plateau it becomes more and more of a grind to keep hitting triples since you never go higher volume for endurance but you never move to singles to peak and get used to heavier weight.
No
No.
Hepburn said never do the pump and power routine in the same workout
you need to read his book. that's wrong.
Yes that's right he said that in the 90s
Later he rescheduled and said it was too hard.
Doug changed his mind in later years. He said doing them both at the same time probably did him more harm than good. Fact
@@jarrasmith1so it depends on your current status as a lifter.
Obviously if you are moving a lot of weight and progress is hard then it makes sense to split them