The SIMPLE Program for a 450lb Overhead Press (Doug Hepburn's POWER and PUMP)
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There are a number of TH-camrs who dish out snippets of information - mostly to sell themselves or their egos. Alex continually presents thorough in-depth content that is absolutely useful. A genuine teacher.
I've been training this way for years now. All a lifter needs is basic equipment and the big lifts, trained sub-maximally. A word of caution: Don't get too hung up on linear progression. So what if it takes you a couple of months to add 5-10lb to the bar? You'll last longer this way. I don't see anyone else at 46 lifting what I do, or carrying around the size/strength/power I have. Steroid abusers come and go. Fake strength, fads, and "guru's" never appealed to me. Great video! :)
I like this style of training (adding 1 rep every session). Super easy to keep track of and the progress is clearly visible. Building some proper old man strength is a marathon, not a sprint.
The problem is that I want to hit a 225 lb overhead press before turning 19
@@JoeLeone117 Why? 19 will come and go. Stop putting such silly, short-term expectations on yourself. Rush strength, and you WILL get injured. Get injured and you can't train. Think about it. It takes years to become strong. Take it one day at a time, and go develop your life in other ways. I'd be stressing about acquiring a high paying skill set, education, and making money. Trust me, long-term you will thank yourself for doing so. I'd rather be 50, still pulling 600 pounds, with a net worth of 5 million, than being the next "Larry Wheels". Who gives a crap? Nobody really cares what you lift, so train because you enjoy it. By not rushing everything, the process can become an enjoyable part of your life, long-term, instead of a becoming a job that drains your energy.
@@AmericanBulldogFit I want to do it because I know it's possible, I can already hit 187 lb and considering that I have months to train and don't prioritize the lift the progress has been good, I don't think I'm rushing anything but I appreciate your concern.
Cool story bro
Doug Hepburn was a fascinating man and very thoughtful when it came to programming. The classic 8x2 3x6 Power/Pump is kind of infamous at this point, as he rarely used it when preparing for competition and usually programmed differently for his athletes. It's a good general program but most would be better off modifying it to what they like. Hepburn eventually dropped the Pump phase entirely, saying it was simply too much volume to recover from once an athlete had gained a good amount of strength on the singles.
Back in the day on T-Nation, some of his athletes would pop up and talk about him. According to some of them, during the last 15 or so years of his life, he settled on a general scheme that he had his athletes do. Work up to a heavy single, and do it for 4 singles. Every work out add 1 single, building to 10 while lifting two or three times per week. At 10, add 5-10 pounds, and start over at 4 singles. Once you stall, decrease the weight, and work from 4 triples to 10 triples. Stall there, and go back to singles, but slightly heavier than the first time. He reasoned an athlete could do each block for about 4 months before stalling, and could switch back and forth almost indefinitely.
Fun fact, he was drinking up to 50 beers a day while still hitting 500 on the bench. He went through LSD therapy to cure his alcoholism.
Good video, Hepburn is one of the pioneers of programming.
Crazy fun fact there
Is he natty?
@@tyraelangel2549yes mate, i read he was natural
Thanks for the comment! I've been using the adjusted scheme thanks to your comment. I found it worked very well using singles x3 a week up until I stalled. Would you recommend switching up to 2 times a week when adjusting to triples? 7x3, 8x3 and 9x3 seems like a lot of volume on the same week, granting a frequency of 3x a week (if I've understood the program correctly).
50 beers is wild 😂😂
The actual Doug Hepburn training manuals use the following movements: Day 1 squat, high pull and deadlift, Day 2 press, bench and curl. With the movements performed in that order. You explained the program better than the actual manuals. Thanks . Keep up the good work.👍
Doug Hepburn himself stated that this method is to be followed for the duration of at least a year, not something to give up on after a few months. Likely to encourage consistency
I've done this type of training for over a couple of years now. It takes alot of time and consistency, but it does work. Got my bench to 350lb, atg squat to 455lb, conventional deadlift to 535lb, snatch deadlift to 485lb, and weighted pull ups to 180lb extra weight at a bw of around 170lbs and naturally too. I took several months off and have been slowly creeping back up to my pr lifts. Planning to get to a 365lb bench, 500lb squat, and 550lb dead, and 205lb weighted pull ups in the long term, barring no injuries.
david man this is incredible man! How long did this take you? I currently run the cory nsuns split at 5 days per week and after a year have a 290lbs bench, 455lbs dead, 365lbs squat, 175lbs OHP, and 3 plate chin up at 185lbs. Any tips or just a matter of time?
@@I0MSammy I started working out around 2011. Started at 123lb BW. Did starting strength and madcow stronglifts for a few years, than maxing out everyday for another couple years. Got to 405lb atg squat, 315lb bench, 465lb conventional, 135lb weighted pullups at 155lb bw. Then for another few years, I started doing a program based around what was described in the video reaching the lift pr's I mentioned in my original comment and getting to 170lb. I did have periods/experiences where I had dealt with lowerback, hip, shoulder, wrist, elbow, and palm issues over my lifting experience and also trouble figuring out what type of training frequency my body best responds too. Currently, I lift 4 times a week. Monday is Pullups, Tuesday is Bench, Thursday is Squat/Pullups, Saturday is Bench. I also do accessory exercises after the main lifts. I think this current workout frequency/training is optimal for my body.
@@paulchristie3306 I do take 10g of creatine a day. There are natty people at my bw that lift waaay more than me. Theres that one viet dude on youtube that benches 410lbs at 155lb bw I believe.
@@paulchristie3306 no lol. I benched 355 at 17 years old and 165lbs bodyweight. Now I’m almost at 405 at a bodyweight of 205. It’s totally possible natty, just takes patience and work.
that is insane. incredible - well done
Love seeing the simplicity of many of these programs.
Your channel is excellent, thank you! Always great information.
Easily one of the best training resources. Five singles video was perfectly timed for my bench transition. Thanks, Bromley!
You should look at Dan John's easy strength. It involves doing 10 reps total per session but each session is different. E. g. 5x2, 2x5, 3x3
i love doing the dan john 3-2-1-3-2-1-3 wave for my hang power snatches
@@pretty_flaco is that with the same weight? I might implement that, I've stalled on my snatches. This is for barbell snatches right?
@@hasanc1526 you can use the protocol on most lifts. Any barbell lift to be fair, and most dumbbell and kettlebell movements. Not as useful with machines I would say. I had good success with this last summer.
I do something similar with my Bent Row progression during strength phases I need 3x5s stall out. I go 5x3, 4x4, 3x5, start over with +5 lbs.
@Michael Thomas na Dan John's approach is completely different. You never wanna get close to plateaus and you wanna stay very far from failure. He recommends this for people who have a fair bit of experience under their belts, not beginners
I know I will certainly love this series
Love your videos and I find old school programming like this very compelling.
Can you please do more videos on this type of programming and step loading? I'd love to hear more from you about different ways to incorporate this type of progression for different goals (strength, hypertrophy, etc). Thank you.
I like this. Editing is not excessive or distracting.
Been following for years and can't believe you are not more popular. Best information, best articulation, best drawings, etc. I think this community is just too dumb to appreciate you.
Thanks for that Alex. I find it interesting that Doug developed his 8x2 method in the 50’s and yet it closely mirrors the famous Prilepin chart.
I have 2 of his actual courses autographed. Both are set up in an upper lower split. He includes curls and high pills in these. His set scheme is a bit different in thes. In the power section he has the trainee do 4 singles w/ the 4th being near max. Then strive to add one single each workout until 3 can be done w/ that mear max weight. The pump section is 5 sets of 3 working to get 5x5 over time. He also doesn't give specific rest days, but instead says the the number of days need between workouts to fully recover. He does give what he calls a preparatory program which is 4 exercises 3 x's per week.
Seems like a simple step-loading approach. It's simplicity is appealing.
I like running the 8x2 for the main lift but 3x6 on a variation, I like close grip and floor press for the 6s, I have also found that pin variations work well for your 2s such as dead bench.
Amazing information, as always!
Awesome video Alexander 💪
This definitely looks like something worth trying. The only modification I might make is that (as a phenomenally lazy person) I like to pair squat and press so that I don’t have to adjust the rack height, and then bench and deadlift together & just set up a bar at the foot of my bench. Keeps things neater
Nice!I never taught of that,It sounds like useful in a time management setting
@@simeoneiacovacci3376 thanks. And yeah, it also allows for really easy upper body/lower body supersets. Press, slap on some more plates, squat, take them off during your rest. Rinse and repeat.
People will look at the odd pile of plates on the bar funny unless you take the time to rearrange them or go up in 45lb increments only though ;)
@@Cwillz303 Daaaamn,did you notice significant dips in performance training this way?
Glad I'm not the only idle one. As you say, done pressing, might start with squats right away.
For what it's worth, having tried tons of programs, Hepburn still remains my favorite. It is hard, but so simple and so easy to build upon, it's truly a wonderful backbone to anyone interested in both size and strength. I find it works especially well with weighted pullups, overhead work, and squatting.
Thank you for this video
Read Strongman by Tom Thurston freshman year of high school, which is all about Doug Hepburn’s life. Such an amazing man, his life story is very interesting. He is the reason I started strength training, thank you for this video!
this is how I built all my strength originally, the 8x2->3 protocol mostly but obviously with volume phases I just didn't know what I was doing really with phasing I just tried to always progress linearly with it 8x2->3 for 6 months and did supersets/volume after
You should try and interview Ken Patera. His 505 clean and press and 545 press off the rack is still something to talk about.
When I'm doing volume work for building up power, I like to get up to 6x6, and if it's something to bring up a weakness or to master a new skill, I will work up to 4x12, and if on the 4th set I can do 15 reps, I know I can go up in weight and try to get from 3x12 back to 4x12
Just a little note (maybe you mentioned it and I overheard it) - Doug actually advocated against doing both the power and pump on the same day in his later years. Instead he said that you should work just on one, and once you stall, switch to the other one. This comes from a person that worked with Doug and shared it on the old T-Nation forums, unfortunately it got deleted, but there is a web archive link floating around.
I was also thinking on the same lines, for separate workouts for power and pump.
so would that make it a 2x a week frequency or doing the power one session and pump the next week?
@@silatguy No. You do the power one until you can't progress on it, say for 8 months. Then you do only the pump one until you stall again however many months later, and so on.
@@silatguy Anthony Ditillo recommended the 2x a week 1 for power and 1 for pump. He modified a lot of Doug Hepburn’s training but did give him credit. It all works. Just need the calories haha. I spoke to Doug years ago. He was very open minded with training. I can see why he would change things up. The extra calories never changes though.
I like this. Might implement it for a stretch.
Did this method but with singles and it got me to a 500lb bench. I was benching 3 times a week also
I prefer low rep sets with heavier weights. I make fairly good progress with them. Allows me to focus more on technique and power than higher rep sets. It's two perfect heavy reps for multiple sets. Great for building strength.
Fantastic breakdowns. I'm probably not your demographic but if you come across something for us older guys 50 and above . Having trouble when I don't go heavy 80 to 90 percent often enough I loose the strength
Never trained Hepburn style. But years ago I did Steve Justa's singles program (I did it only for deadlifts) Got great results with it. Btw, your channel is awesome.
I just started Justa's barrel lifting program. Simple and brutal but will be great for the winter as I have no heat in my garage
This program got my deadlift up to 555lbs when I was 18 years old. Glad to see it get more recognition!
I tried this a few years ago. It worked. Strongest I've ever been- nothing to write home about, as im 82kg and 55 years old. But it took over 1 hour for each exercise. Just not doable if you've a busy or unpredictable job schedule. Which is a pity.
I Agree with americabulldogfit, basic equipment and basic compound movements build mass and strength, the old time lifters got crazy strong on these movements.
I'm doing this protocol with my back squats. Started this a few months back with 190kg @ 8 sets of 2; and last session I just did 220kg for 1 set of 3 and 7 sets of 2. While it's not a PR weight wise it's definitely a rep and set PR. I don't do the pump work sets after. I did initially but not anymore. I really like the simplicity of this method. I plan to do this into the far future or until I can't make any more strength gains haha
Thanks for putting out the video on this good sir - I would have never known about this if it wasn't for the video.
Nice work! Do you squat once or twice a week?
I did the power phase for my strict ohp 8×2 gradually working to 8×3 over the course of 4 weeks starting at 8 rep max like Doug recommended then adding 10 pounds and start back 8x2 after completing week 4 8x3 I did about 2 to 3 minutes rest on the first 5 sets and 4 to 5 on the last 3 sets I didn't do the pump phase I just did regular bodybuilding accessory work 10 to 20 reps I had success running this after linear progression and 531 stopped working the gains come more slowly in general the more advanced u get so I didn't mind it being a long program
Am I getting it right? You do doubles with a load for a set of 8?
Method Mondays, great series
I ran this program back in 2018 on my press and deadlift. Press increased from 225x1 to 265x1 and my deadlift moved from 605 to 640x1. Edit: my squat and bench were progressed concurrently on a weekly/bi-weekly schedule, using the Texas Method. For accessory work, I mainly did Dips, Closegrip Bench after my primary bench work, BB and DB Rows, and Pull-up/Chin-up variations.
How can your bench be that weak and your deadlift so high? Are you built like a peach?
how many training in a week ?
Did you do all lifts once or twice a week?
@@Boolaboy twice per week each. The frequency allows lower per session volume, but a greater quantity of quality weekly sets.
@@mastodon24 Thank you!
@alexanderbromley, can you do a review about 531 building the monolith please
Aye content on Doug Hepburn sweet. How bout some Anthony Ditilo next?
been using the 8 x 2 and 8 x3 on bench for a long time now, good volume without tearing myself up too much.
Most importantly how much do you bench now compared to when you started
@tariqo16 I mean it's pretty similar I did starting strength for foundation. And then I was doing texas method protocol and now I do the high volume doubles ans triples with a day of heavy reps. It's not terribly different just more volume now.
@@PenguinzFtMFW I think he was asking about how much has your bench press strength increased from running this program
Dude you rock
Would love to see you do a video on programming for the Olympic lifts. Im trying to dip my toe into them, but I’m having a hard time finding quality information on good rep schemes, progressions and programming.
Jim Schmidt had a great program with a DVD out there that does a great job teaching you the lifts. Olympic Weightlifting for Beginners and Intermediates. Once you learn how to do the lifts, this program would be excellent for training them
Something I have always done for hypertrophy+strength. I would pick a weight I could do for 3 sets x 5-8 reps and 3 x 8-12 reps for accessories. I would only add weight once I can complete ALL 3 sets with 8 on main lifts and 12 on accessories. So for example
week 1: 3 x 5 @315
week 2: 2 x 6, 1 x 5 @315
…
week 5: 2 x 8, 1 x 7 @315lbs
week 6: 3 x 8 @315lbs
week 7: 3 x 5 @330lbs
rinse and repeat. Constantly varying reps and to me I feel that I have “mastered” that weight and made it my b*tch. Good for mentally attacking training.
it is a lot easier to add a rep to a higher rep set and to do so continuously over a long span of time than to do so with low rep sets. I find that if I am constantly getting rep prs in training, when I go to peak I always end up stronger in my low rep sets and 1rm
That's called Double Progression and is the best method for me.
Hi mate can u explain me Better your program? I like It but i not understand very well english
Hepburns program is great for accessories exercises i wish id done this rep progression as jumps of 5 or 10 lbs can be to much but a rep extra is doable
Bromley, please, do a video about Big 3's technique and tips for people with scoliosis, lordosis, etc. (yes, I'm commenting on it again bcz I don't know if you [have time to] read every comment)
I have lordosis AND scoliosis and my friends are literally making psychological terrorism on me saying that my spine will pop if I squat (some say it'll pop if I squat with high-bar and others say that if I squat low-bar). I know that they're overreacting and that there is a (or some) safe squat, deadlift and bench forms for me.
Also, I've noticed that, indeed, my scoliosis make it difficult to even the stress of the squat. My "shorter" leg (that is, my left leg, where my torso leans to if I'm relaxed) tends to get most of the stress if I don't try to "fix" my spine by moving my hips towards the left...and I don't even know if I SHOULD move my hips to the left.
That be a really good video
Bare in mind that Lamar Gant deadlifted 661 pounds while weighing 132 pounds, and he had severe scoliosis. So i don't think you'll break your spine, but then again i'm no expert.
@@Doom-if9xd yeah, I think about him all the time when people tell my spine will crack or something. BUT I think Lamar used a technique that favoured his spine (or maybe not and any technique would be ok and scoliosis isn't a issue...I don't know)...I wish I could find mine but I don't really know how to search for it.
450lb OHP!?!? I'm sold. Hell, if I can get a 225lb OHP I'd be happy.
450 = drug use 225 eat a lot of protein 1g or more per pound of body weight for fastest results and 5 heavy sets 5 reps or less if u can do 6 do it pretty much train to failure 3 to 4x a week for fastest results try to increase weight slightly every week 5/10 pounds I think I got a video of me doing 310 but no way your reaching 450 without aton of drug use even with it very unlikely.
@@williambrinkmeier1772 Yeah 450lbs seems quite unrealistic as a natty. I'm 270lbs but certainly not nearly as strong as I should be. Those are some super heavyweight strongman numbers.
Hepburn weighed about 380lb at his strongest.
@@alexanderheyworth3242 he never was much over 300 at his heaviest at a height of 5'8
@@jeremys3418 I checked and you are correct. "Only 5 ft 8½ in in height but weighing over 300 lbs at his peak, Hepburn was solid as a rock." BC Sports Hall of Fame.
I remember running a protocol like this with the pump work being my raw work and the power work being my single ply equipped lifting and it worked amazing to finally get a handle on the shirts and suits
Did you do 8 sets in Gear?That sounds as enjoyable as a splintering broom Stick colonoscopy
@Simeone Iacovacci not as it got tighter, but like my looser F6, Spartan, and katana or even squat briefs. But as I git into my comp gear it dropped to from 8x2-3 to a 4x2-3 and weirdly enough I kinda just upped the raw work slightly to make up for it and hasn't failed me yet for a meet
@@bigbruhboo That makes sense,Thank you
@@simeoneiacovacci3376 honestly I wish I had the time to make content about how to equipped lift that isn't just westside inspired training. because the entire internet it lackluster with it at best especially since Calgary Barbell has refocused to raw
Alright that's it. Subscribing
The progression are actually backwards (everyone seems to do this, if you google "Hepburn's Law PDF" you can find the original book that Doug wrote describing the sets reps. Power is 8x2 increasing to 3 starting on the FIRST set. Pump is 3x6 increasing to 8 starting on the FIRST set. Why everyone continues to write it backwards....
This makes sense. I believe the program could still work adding reps on the last sets, but typically I don't think it's a great idea to increase the difficulty of your working sets midway through completing them. Logically, after warming up you'd want to start off with the hardest sets first.
@@seventoast I have tried both, and prefer adding reps starting at the last set.
Been doing a modified version of this for the past several months. Wanted to try something more deliberate that would bear fruit over the long haul. I thought doing 8 doubles with 80% would be an easy workout and it was but man it still made me super sore. It's been a very different kind of adaptation. But I am getting to a point where I think I need to spin off into something else. The workouts are really tough now and take a long time.
After you finish the month at 80% for your 8 x 3 how much did you jump? 5lbs upper body and 10lbs lower? 65% for the 6 x 3? Sounds like a fun way to train for a while. Thanks!
@@joecowan3719 I started out with 275 as my 80% on bench so I jumped 10lbs as that didn't seem like a huge jump and 2.5's are tough to find in the gym. After a few months, I had to capitulate to only increasing by 5.
@@cameronturnbow8004 thanks man, I will see how my last 3 moves and increase accordingly.
Today I tried to do 5*5 with 225 lbs but only managed 4 reps in my last set. Would this program help with building up to a 5*5 with 225 lbs? I've been told that being able to do this roughly means I have the strength to bench 265 lbs, and my goal for 2023 is to max out at 265. Thanks.
Mark Wildman put something similar out with kettlebells. Volume cycles. While doing this type of work you just gotta keep telling yourself “boring but big.”
Fartlek style/method running
Mainly because I think you will do a better job than most smaller channels
😅😊
Hello, new guy here, I have OCD with math.
By my calculations, for 3 x 6 to 3 x 8;
6.6.6 #1
6.6.7 #2
6.7.7 #3
7.7.7 #4
7.7.8 #5
7.8.8 #6
8.8.8 #7
While 2 x 2/ 8 to 2 x 3/ 8
2222 2222 #1
2222 222 3 #2
2222 22 33 #3
2222 2 333 #4
2222 3333 #5
222 3 3333 #6
22 33 3333 #7
2 333 3333 #8
3333 3333 #9
Am I missing something here ? The cycles are not equal, are they supposed to be ?
Great info , thanks for any assistance on this. Really appreciate knowing who this man was.
Here's a question for the community, with some context: I'm 43 and a cellar dweller with my training. I have a checkered injury history, but have found success with lower rep compound movements with shorter ranges of motions and lower rep schemes. I did 5/3/1 for about six months and plateaued pretty hard.
Here's my question... I'm on my second cycle of the Hepburn A power-pump workout. I'm devoting a year to this. My first cycle was as written. However, my workouts were over two hours with my warmup. Non-starter 4 times a week with kids. I've adapted to one movement per week instead of two movements twice a week, and I've started doing Wenning warm-ups. My cycle will be 8 weeks instead of 4. I actually feel great this way, and really feel in tune with the movements. Is my abbreviated version of this still worth it?
Thanks in advance.
What you are doing sounds fine. Personally I would prefer to separate the power and pump phases, as Hepburn apparently recommended in later life. That keeps each session manageable - a maximum of 16 working sets in the power phase, which you should be able to get through in no more than an hour unless you are both very strong and not well conditioned.
i could watch this shit for days ... thanks!
Intense ammount of work, intesity is exactly what newbies dont have, but point is true but still a funny way to say it :D
Thoughts on switching out one deadlift session with a pause DL or RDL? I think that might make it a bit more maintainable long term.
Great for recovery while getting in some extra volume.
Deficit Snatchgrip Romanian Deadlifts
Can you do a video on APRE?
Do you add one rep to one set each workout? For instance workout 2 , 7 sets 2 1 set of 3. Then on workout 3 (6 sets of 2 , 2 sets of3.
I started this program yesterday. Bench press, 8 sets of 3 reps with 140 kg followed by 3 sets of 8 reps with 100 kg. I got a Huge pump in my chest and shoulders and triceps.
Will update this reply after 5 months including recovery time and new weight. I am 44 and natural same as
Doug Hepburn so let us try and see the results.
@@paulchristie33062 hrs is enough at gym you don't need to take rest for like 6 mins between each sets ....
Where are you now?
Hey boss, how's it going?
In a way it's kind of reverse GZCLP progression.
Not a bad idea for a T1 and 2 progression for weaker lifts in the future? 😅
Do you bench press once or twice a week for Doug's A program?
Phenomenal channel! Paul Anderson might beat Hepburn to 500.Hepburn did all with club foot
I’m a little confused. Are you doing 8x2 squat and bench then jump to 3x6 squat and bench twice of week swapping out squat for dead lifts and bench for overhead press?
So…like, what % of 1RM would you suggest for the x2 and x6?
What’s an ideal percentage of one rep max for the Hepburn method? Both power and pump.
At what % of 1Rm is better doing the double? Or at what Rir?
Maybe I missed it, but what’s the RPE I should use?
Sounds very similar to tiers 1 and 2 of GZCL.
There is something kind of attractive about this progression, could you theoretically progress this linearly where once you get to 8 sets of 3 and 3 sets of 8 you just restart with a little more weight?
That is the idea. Hepburn thought of this a regime you could stick to for a year or more. As long as you like routine, it's fine. BTW, the weight increases should be 5-10 lbs, no more. This is a slow and steady way of getting strong.
There were no Olympics in 1954, nor did he ever lift in the Olympics. The clip is from the 1954 Commonwealth Games where he pressed 371 (overweight 167.5 kg).
Hi guys! I did not hear or understood with what percentage of your current maximum you should do the eight sets of doubles and the sets of sixes and also once you finish with the progression how big of a jump in weight should one do for the next block of 8x2 and 3x6?
Thanks in advance!
I think 80% and 65%. Then jump 5-10 pounds for the next block
@@ryanrogers8211 sensible recommendations for most people, if you are already very strong probably need to back off on the deadlift percentage a bit.
When Covid hit and the gyms shut down, I was forced to train at home with 200 lbs worth of weights, I took a slow approach like this on lifts but with higher reps, over time buying more plates and training bodybuilderstyle.
I like this 8x2, 3x6. Now that I have more weight and a new gym, I'm gonna give this a try. Great video, Alexander.
How and when do you add weight
what would you say is the rpe on that first workout is
Doug Hepburn pretty strong guy imo
What % of your max should you work the double in at? 80-85% or would that be too much?
most people say 80%, another common recommendation is something you could do 8 reps with.
Hey Brom, i may have misunderstood the program. Is the 8x2 day 1 then 3x6 day 2, or is it perform the 8x2 then immediately follow with 3x6? Thanks
After you finish the 8 sets you do the 3 set
You progress 8x2 up to 8x3, adding a rep per session. So that's two reps a week for a month. The 3x6 progresses to 3x8 in a similar fashion.
Thanks for about a week i have wanted to take on a new program. This is it.
What % of PR should we use in 8x2?
Let’s GOOOO!!!
Good point
Might need a clip on mic to help with the sound on Method Mondays
So at what point do you add weight? You work the 8x2 up to 8x3...then 8x4? or add weight after 8x3 and go back down to 8x2?
Reach 8x3 .add weight start over at 8x2 add one rep per workout. Slow burn progression
What %1RM (even ballpark) would you recommend starting at for the 8 doubles? 80%?
yep. about that. If you find it "too easy", shorten the rest times. lol.
@@Wisey_83 that, or just run with it. Give yourself a running start, since weights will increase after a while.
Please at what RPE or RIR are we to use?
And are we supposed to do power and pump every other day?
I need more clarity please 🙏
Bobby, RIR and RPE are not in play. You start with 80% 1RM and do 8 sets x 2 reps. This is not particularly hard at first. You keep going up in weight (by 5-10 pounds) every month until you stall out and can't complete the rep increases. When this happens, you switch to His B program until you stall out there. Then you switch back to the A program.
@@user-ho7gx8pt3u thank you very much
Just started something similar to this… my background is on the olympic lifts, so i switched the bench press to bend over rows… and I also train just 3 times a week (some weeks I train squats and row twice and deadlifting and overheadpress once, the following week is the other way). I am following the sets and reps protocol then do a cardio and come back to superset(with light weight) dumbell incline bench + pull ups… Am I wasting time?
Do you utilise 8x2 for bent over rows
I know i won't run it but i still watched lol
What is the rest time between sets ? Thanks 🙏🏼
as much as you need to hit the lifts
5x1 bench followed by a 5x5 session.. Straight Power
Looks a lot like my 10x3
Doug also had a very large bone structure with much higher stress tolerances than 95% of us. You wont keep up unless you have similar genetics.
What was your personal experience with this program?
Hey man what percentage of my 1RM should I go with for this? Would 90% for the doubles be too aggressive?
For the singles, likely something that you could do for at least 3
Yes too high IMO. 80% is probably better to be honest.
@@Wisey_83 have you run this program before?
@@colindenny1236 I have yes. A few years ago now. It was good. The repetitiveness might get to some people.
@@Wisey_83 I like simple programs can't wait to run this! Thanks for the advice!
Already train weighted pullups like this, to bad I didn't find something to magically get my OHP from 80kg to 100kg
Instead of starting progress by adding a rep to the last set, can you start by adding a rep to the first set? If not, why?
I think it has to do with being certain about finishing the work and getting all the reps in.
If you started killing yourself on the first set, there is a higher risk of grinding and even missing a rep on the subsequent sets. Likely a bigger issue if you can press a small car overhead. You and me are probably "safer" in that regard.
Umm 🤔....his book is out there and if I recall it was a 3 day a week routine and A and B were not super setted
Has anyone tried this for pull ups
John Davis trained in a similar fashion