Tuesday, April 12, 2022

Strength and Bulk Course, Part Three -- Doug Hepburn

 




The reader will note that this training routine is composed of the basic power exercises. For maximum results it is important that the trainee adheres to the routine exactly as written. No other exercises are to be performed other than the exercises contained here. 

These exercises effect all the large muscle groups and are ideal for those who are primarily concerned with the development of outstanding muscular strength and size. 

I do not believe in combining upper and lower body exercises in the same training period. I have advised a system of training based on this principle that will also assist in the eliminating of muscular staleness thereby insuring continued progress in the acquisition of muscular bulk and strength. 

This is achieved through the alternation of each separate session of the upper and lower body exercises. 

The following are two separate training routines. All the trainee need do is to perform the upper body routine one day and the lower body routine the following workout period. I am not going to set down definite training days as I feel that many persons, due to their hours of work and other social commitments, would find it difficult to adhere to such a schedule. 

All that is necessary is to perform the routines alternately each training day allow one or two days rest between sessions. On occasion a three day rest period may be taken, especially so when a slight staleness is present. If the trainee abstains from exercising for a longer period than three days there is a possibility that gains in strength and muscular bulk will be lost. An ideal training schedule would be Monday, Wednesday and Friday. The important thing is to train regularly ADHERING STRICTLY TO THIS ROUTINE for maximum progress.


UPPER BODY ROUTINE

Exercise No. 1: Press From Stands

Warm up performing 5 consecutive repetitions with a poundage that can be handled comfortably. Next perform FIVE SINGLE repetitions, increasing the poundage each single rep so that on the 5th single a near limit poundage is used. 

Strive to increase the single repetitions to FIVE reps with the final near limit poundage by adding a gain of ONE repetition each training period. When this  can be accomplished increase the warmup poundage and all individual poundage increases by 10 pounds, and again as explained above strive for the required 5 singles with the final poundage. 

IMPORTANT: Do not increase the poundage until the required repetitions can be performed. Otherwise muscular staleness will be encountered. 

After the above portion of the exercise routine has been concluded reduce the poundage so that FIVE SETS OF THREE CONSECUTIVE REPETITIONS can be performed. Stay with this poundage, striving to increase the number of repetitions until FIVE SETS OF FIVE CONSECUTIVE REPETITIONS can be performed. When this can be done increase the poundage by 10 pounds and continue as above explained. 

It is interesting to note that the poundages used in the single and consecutive repetitions will increase proportionately. 

So . . . upper body exercises: 

Warmup - 5 reps
Add weight, 1 single
Add weight, 1 single
Add weight, 1 single
Add weight, 1 single
Final weight, 1 single, working to 5 singles by adding a single each session. 

Then, 
Less weight, 5 x 3 reps, working to 5 x 5 reps by adding a rep each session. 


Exercise No. 2: Bench Press

Same sets and repetitions as above. 

Exercise No. 3: Two Hands Curl

Same sets and repetitions as above. 


LOWER BODY ROUTINE 

The sets of consecutive repetitions are the same as in the upper body exercise routine. That is to say, increasing from 5 x 3 to 5 x 5. 

The same application of the warmup and poundage increasement is employed. 

I have found that the usage of the single repetition in the basic lower body exercises is hazardous. For this reason the single repetitions have been omitted in the lower body training routine. 

WHEN SUFFICIENT CONDITION HAS BEEN ACQUIRED IT IS ADVISABLE TO INCREASE THE NUMBER OF SETS FROM 5 TO 8.  

Exercise No. 1: Deep Knee Bend

Sets and repetitions as explained above. 
That is, 5 x 3 reps working to 5 x 5. 
In time, 8 x 3 reps working to 8 x 5. 

Exercise No. 2: High Pull Movement
Sets and repetitions as above. 

Exercise No. 3: Two Hands Deadlift
Sets and repetitions as above. 

NOTE: In the specialization for maximum strength as in competitive power lifting the single repetition system may be employed with lower body exercises. However, this must be applied with extreme caution. It is advised to follow the training procedure as outlined in the "Super Strength" training routine [search this blog for it]. 

The Super Strength routine should be utilized only by those who are experienced and have considerable muscular strength and development. 

For beginners and those who desire basic conditioning it is recommended to follow a variety of exercises as illustrated in the standard exercise charts. 5 to 8 repetitions should be employed for 3 to 5 sets. 

Those following the upper and lower body routine principle are advised not to alter the arrangement of repetitions, sets, and exercises. Perform all exercises in the order outlined. In order to minimize the occurrence of muscular staleness it it necessary that the exertion in each exercise should not be a limit effort. Just how much effort may be put into an exercise without encouraging staleness will vary with each individual and the trainee will discover a personal safety margin in this regard. 

If staleness should occur it will first be noticeable when performing heavy single repetitions. This is a natural occurrence and is experienced by top weightlifters. To eliminate the staleness discontinue the performance of the single repetitions for a period of two weeks and continue on with the sets of consecutive repetitions. 

If the trainee adheres to the routine of training contained in this course, within sixty days all previous gains in muscular strength and development will be exceeded. 


Enjoy Your Lifting! 



 
















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