One thing Doug changed later in his life is that you DO NOT do the Power and Pump programs together in the same workout.
He felt the Pump program was overkill and probably did him more harm than good. 8 sets of singles followed by a full 5x5 would kill any of us over time.
He refined the training he recommended when older and wiser, in the late 1990s before his death.
It went like this:
"A Routine"
Use singles, start with 4 total and build up by one single per workout until you hit 10 singles total.
"B Routine"
Use triples and do the same progression. 4 sets of triples, add a triple each workout until you get to 10 sets of triples.
"C Routine"
5 sets of 3, add 1 rep per workout until you're at 5 sets of 5.
Note: If using this routine, ALWAYS add the workout's rep to the FIRST sets until you hit the goal. For example:
3/3/3/3/3
4/3/3/3/3
5/3/3/3/3
5/4/3/3/3
5/5/3/3/3
etc.
Contrary to some of the altered layouts online, Doug would NEVER superset. He mentioned that the idea was silly and it took away from focus on the lift you're working on. He liked to focus and would meditate between his lifts.
He was a very big believer in self-hypnosis/auto-suggestion.
Doug NEVER used percentages.
Working weights were to be
"HEAVY ENOUGH TO STRAIN WITH BUT NOT YOUR MAX."
He would use TWO exercises per day, split them into upper and lower body.
He would Overhead Press and Bench one day, and
Squat and Curl on the other.
He used to shoot for two of the same workout in 8 days, i.e.,
one day on, one day off.
At a later age he found he had even better results if he went one on and two off.
So, to simplify the whole approach:
First 3-4 months -
4 singles working up by one single a workout to 10 singles.
When you peak out and can't add any more weight . . .
Second 3-4 months -
4 sets of triples working up by one triple a workout to 10 triples.
This was used until you were using the same weight for triples as you did for singles on the A routine.
Use them in order . . . A routine then B routine. The C routine is just a shortened version of the B routine. Choose the C routine if you prefer not to hang around for 10 sets as in the B, simple as that.
Enjoy Your Lifting!
Good article. Hepburn stuff is solid
ReplyDeleteI remember when this post first came out. I recall that the context was that there was a Hepburn publication that Bill Hinbern sold that featured a combined "power and pump" routine that combined the heavy workout with a more volume oriented routine. Twiceborn noted that Hepburn came to view the combined routine as too much volume.
ReplyDeleteDoug sold his own training booklets. Printed them himself at first. Hinbern just sells reprints and is part of the usual bunch of resellers of ideas and methods experimented with long before any of it, any "dino" BS and all the rest of the crap for cash, copyright stolen ideas elite. There were several and they all included the A and B together in each workout. In later years he revamped his approach. The videos Doug made later on make the changes clear. There's links to both of the videos on this site. Easy to find with a simple search. This shite is fucking boring, the constant repetition of the same false history thanks to internet horseshitters and sales clowns.
DeleteThe Hepburn booklets are also available on this site. I bought them so they could be shared freely. Fucking money grubbers make me sick.
DeleteHow 'bout we see how much some of these people actually "love" the iron game . . . let's say we put up some of the douche's recycled crap they've copyrighted under their own names and see how long it takes for the piss and moaning to begin . . .
Delete