Dough Hepburn training

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Dough Hepburn

Anyone trained like this for squats where you do 8 sets of 2 and then add one rep each week

As I understand there is a power and pump phase but later in life he said not to do both at once

Any Information on this?
 

CJ

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Dough Hepburn

Anyone trained like this for squats where you do 8 sets of 2 and then add one rep each week

As I understand there is a power and pump phase but later in life he said not to do both at once

Any Information on this?

What's the goal of this type of training?

How hard as these sets supposed to be?

Same weight each set?
 

Yano

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Dough Hepburn

Anyone trained like this for squats where you do 8 sets of 2 and then add one rep each week

As I understand there is a power and pump phase but later in life he said not to do both at once

Any Information on this?
10x3 8x2 are normal PL sets n reps but without some context in what your goals are and what you are shooting for that's non viable information at this point.

 
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Dough Hepburn

Anyone trained like this for squats where you do 8 sets of 2 and then add one rep each week

As I understand there is a power and pump phase but later in life he said not to do both at once

Any Information on this?
Hi all,

I have been training 531 1000% awesome and I’m on week 6.

I’m planning a 7th week and I’ll test training maxes to assess the weight used.
With that said, I would like to set a Hepburn cycle in fullbody style ABABAB…

A:
Squat 8x2
Bench 8x2
Rest 5’
Squat 3x6
Bench 3x6
Any vertical pull movement (chin/pull up)

B:
Deadlift 8x2
Press 8x2
Rest 5’
Deadlift 3x6
Press 3x6
Any row movement

On the rest day I’ll do conditioning LISS or HIIT.
Time ago I read that power (8x2) and pump (3x6) workout should be split in different mesocycle.

I have just read this from CT site
The Modified Hepburn Method for the Less Patient Lifter - Thibarmy

What do you think about?
 

eazy

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Hi all,

I have been training 531 1000% awesome and I’m on week 6.

I’m planning a 7th week and I’ll test training maxes to assess the weight used.
With that said, I would like to set a Hepburn cycle in fullbody style ABABAB…

A:
Squat 8x2
Bench 8x2
Rest 5’
Squat 3x6
Bench 3x6
Any vertical pull movement (chin/pull up)

B:
Deadlift 8x2
Press 8x2
Rest 5’
Deadlift 3x6
Press 3x6
Any row movement

On the rest day I’ll do conditioning LISS or HIIT.
Time ago I read that power (8x2) and pump (3x6) workout should be split in different mesocycle.

I have just read this from CT site
The Modified Hepburn Method for the Less Patient Lifter - Thibarmy

What do you think about?

why?
 

buck

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Hi eazy,

I'm going to finish a long cutting time, and I would like to change training program.
Is the training program you are using now working?
 

buck

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For the purpose (cutting) I would say yes, but changing could be a fresh air.
I have used the same programs cutting as gaining and when they are working i don't see a reason to change. There is aslways time to change when things quit working.
 
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I have used the same programs cutting as gaining and when they are working i don't see a reason to change. There is aslways time to change when things quit working.
Oh yes I know, but it is becoming mentally draining, and you know what it means.
 

buck

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Oh yes I know, but it is becoming mentally draining, and you know what it means.
Not really. I can't say i found things that are working to be mentally draining myself. I like seeing progress so i felt more uplifted then anything.
 
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what is your goal?


The question has anyone trained like Doug Hepburn

He used that style training heavy weights , low reps , high sets for both strength and muscles gains

Swayed more to strength
 
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Not really. I can't say i found things that are working to be mentally draining myself. I like seeing progress so i felt more uplifted then anything.

What training was you doing or did you say
 
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What's the goal of this type of training?

How hard as these sets supposed to be?

Same weight each set?

I like 8*2 for ohp, as your pushing hard and trying to stay away from grinding. The slow progress slows you adapt to the weight



Most people rush it mostly skinny or beginners adding weight on weight so fast until it no longer works .



Adding one rep only keeps you progressing for much longer

Strength-oldschool.com/blogs/articles/strongman-doug-hepburn-complete-drug-free-strength-building-system
 

buck

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What training was you doing or did you say
I have found all training types to be effective. volume, intensity, low rep high rep, rest pause, cluster sets etc. I find it is about how the person applies themselves more then anything.
 
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I have found all training types to be effective. volume, intensity, low rep high rep, rest pause, cluster sets etc. I find it is about how the person applies themselves more then anything.


Yes but does smashing high intensity on bench not stall it for longer there is only so many times you can go balls to the wall.

Same for ohp

I'm looking to get them up instead smashing intensity or singles
 

buck

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Yes but does smashing high intensity on bench not stall it for longer there is only so many times you can go balls to the wall.

Same for ohp

I'm looking to get them up instead smashing intensity or singles
You only smash things hard enough that you can recover and not just be stupid about it. I used to train to failure 5-6 days a week for many years and and made gains. With high intensity, volume, high rep, low rep etc. Comes down to the person and what they can put into it is my experiences in 50+ years or working out. I am guessing it is much like overtraining. The vast majority of people don't have to worry about it as they don't train hard or long enough for that to happen as long as they eat and rest well.
 
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Has anyone been seriously doing the old school long 8 phase program? I am not favouring any side, just curious as here there used to be popular only the other ones.
Theoretically it might make sense, but as I saw, cycling from 65, 75, 85% then drop down (e.g. deload to 50%) and back up over the weeks looked more effective.
We're speaking about strength goal, I don't care much about the look.
 
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You only smash things hard enough that you can recover and not just be stupid about it. I used to train to failure 5-6 days a week for many years and and made gains. With high intensity, volume, high rep, low rep etc. Comes down to the person and what they can put into it is my experiences in 50+ years or working out. I am guessing it is much like overtraining. The vast majority of people don't have to worry about it as they don't train hard or long enough for that to happen as long as they eat and rest well.


Yes but my bench lacks and it's hard to get up

And my ohp has gotten way stronger on 8*2

Beating the bench with intensity or ohp has me going nowhere

Hence doughs progression has peaked up

You adapting over time and have a plan to get stronger over time which I like I like a plan instead go see what u can do

I like right today just one extra rep
 
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