The Deep Knee Bend, Part Three -- Doug Hepburn

 

YOUR TRAINING ROUTINE

The trainee will note after reading the arrangement of sets and reps that I favor a combination of heavy single repetitions with a series of sets of fairly low consecutive repetitions. I have found that this method of training builds great strength and exceptional muscular bulk which is of a very high quality. This is evidenced by the poundages eventually lifted.

I believe that much faster results are obtained by separating the upper and lower body exercises. By this I mean that the trainee should not perform both upper and lower body exercises in the same workout period. In this way both sections of the body receive more rest and time to rebuild; this in itself will prevent staleness. 

Note: Note how much importance Mr. Hepburn gives to avoiding staleness, and this theme runs throughout his methods. Slow burn, Baby! 

Certain additional exercises can be combined with the squat routine. The Dead Lift, and High Pull movements can be used as assistance exercises to increase squatting ability. However, these two movements should be secondary and done only when the trainee has completed the required amount of repetitions and sets in the squat portion of the training routine. 

Performing all these heavy movements in the same period can be highly fatiguing so the repetitions and sets must be reduced in the two assistance exercises. 

The Dead Lift does not influence the thighs as much as it does the lower back, however it does build exceptional strength in this region. Sufficient power in this area is of vital importance, especially when passing through the halfway point in the full squat. 

SETS AND REPETITIONS

Load the bar up to a poundage that the trainee can perform 5 repetitions with comfortably. 

Be sure you are not straining with this weight. 

Increase the poundage so that ONE SINGLE REPETITION can be done without straining (REST 3-5 MINUTES BETWEEN ALL SETS AND SINGLE REPETITIONS). 

Increase weight again and perform another single repetition; you should be working harder now but not overstraining. 

Increase the weight once more and perform FIVE SINGLE REPETITIONS. If you are unable to complete 5 singles then you automatically know that the poundage is too high so reduce the weight until you can. The trainee must go through this process at first to find the correct starting poundages. 

When you have found the weight that you can handle for the required 5 singles stay with this poundage and strive to increase the number of singles performed each training period until EIGHT SINGLE REPETITIONS can be performed, then increase the weight again so that a MINIMUM of 5 single repetitions can be done and again as explained above, work up to 8 singles . . . increase the poundage so that a minimum of 5 singles can be done, etc., etc.

Don't work too close to your limit, always hold something in reserve as this will prevent staleness. 

If the trainee can increase by one single repetition each workout he is doing very well so it is not necessary to expect to do more. 

IF YOU CAN PERFORM MORE THAN ONE ADDED SINGLE THEN BY ALL MEANS DO SO. However, be very careful when adding singles or repetitions as too great an addition too soon can create staleness. 

This completes the singe repetition portion of the squat routine. The second part of the routine consists of a series of sets of fairly high consecutive powers. 

Decrease the poundage on the bar so that 3 CONSECUTIVE REPETITIONS can be done and stay with this weight until 5 SETS OF 5 REPETITIONS can be done, and then increase the poundage so that 3 repetitions can be performed and again work up to 5 sets of 5 repetitions, etc., etc. 

This completes the squat routine. 

ASSISTANCE EXERCISES TO THE SQUAT

The High Pull Movement

Place the bar on the floor or platform and load it to a poundage that TWO consecutive repetitions can be done with. Position the body exactly as when dead lifting and then pull the bar to the region of the waist, lower and repeat. Perform 4 sets of 2 repetitions with this poundage. 

When 4 sets of 3 can be done increase the weight and repeat. 

The Two Hands Dead Lift

After the high pulls have been completed increase the weight on the bar so that two consecutive repetitions can be performed in the Dead Lift. perform 4 sets of 2 repetitions with the poundage. 

When 4 sets of 3 can be done increase the weight and repeat.

This complete routine should be PERFORMED EVERY THIRD DAY. 

Don't get overenthusiastic and try to do more than is required as you can go stale very quickly when performing these heavy exercises. 

Don't do any more sets or repetitions than what is prescribed. 

Last but not least, DON'T LET OTHERS TALK YOU INTO CHANGING THIS ROUTINE. 

If any problems are encountered regarding this routine just mail your questions to me and I will be more than happy to help you with them. 

Yours in strength, 

Doug Hepburn. 

Enjoy Your Lifting!