Please Scroll Down to See Forums Below
Mr. Hepburn's routines?
- Thread starter oso0960
- Start date
needtogetaas
New member
Looks like spam.
needtogetaas
New member
Try and do it with out the links to t-nation
oso0960
New member
Here's the routine:
Choose a weight you can lift eight times and do 8 sets of 2 in the first workout. Rest two to three minutes between each set. The weight will feel light... and that's the point.
You have to practice each lift to get better, but I don't mean practicing with poor form. Execute every rep with perfect form, which shouldn't be difficult if you're using your true eight-rep max and taking adequate breaks between each set.
At the next workout, keep the weight the same, but increase the overall reps by doing 7x2 and 1x3. At the third workout, do 6x2 and 2x3. Keep adjusting, to add an additional set of three, until you get up to a full workout of 8x3. At this point, add 10 pounds for large muscle groups, and five pounds for small muscle groups, and go back to 8x2.
After the power phase of the workout, take a five minute break, then do the pump phase. Reduce the training poundage by 20% and do 3x6. In the next workout, do 2x6 and 1x7. The workout after that would be 1x6 and 2x7. Continue adjusting the volume in the following workouts until you're up to 3x8. At that point, add five pounds, and start over at 3x6.
Say for example you perform Squat, Bench, and Power Clean MWF.
What do you all think about his routine?
Choose a weight you can lift eight times and do 8 sets of 2 in the first workout. Rest two to three minutes between each set. The weight will feel light... and that's the point.
You have to practice each lift to get better, but I don't mean practicing with poor form. Execute every rep with perfect form, which shouldn't be difficult if you're using your true eight-rep max and taking adequate breaks between each set.
At the next workout, keep the weight the same, but increase the overall reps by doing 7x2 and 1x3. At the third workout, do 6x2 and 2x3. Keep adjusting, to add an additional set of three, until you get up to a full workout of 8x3. At this point, add 10 pounds for large muscle groups, and five pounds for small muscle groups, and go back to 8x2.
After the power phase of the workout, take a five minute break, then do the pump phase. Reduce the training poundage by 20% and do 3x6. In the next workout, do 2x6 and 1x7. The workout after that would be 1x6 and 2x7. Continue adjusting the volume in the following workouts until you're up to 3x8. At that point, add five pounds, and start over at 3x6.
Say for example you perform Squat, Bench, and Power Clean MWF.
What do you all think about his routine?
