The Modified Hepburn for Maximal Strength and Size Gains [English Language Version]
Combining relative strength training & functional hypertrophy work
Many trainers and clients ask me how to properly structure their programs. In any workout, the best way to operate is to do the heavy work first, then finish off with the functional hypertrophy.
The heavy work from the relative strength work will prime the nervous system, and make the functional hypertrophy loads feel lighter than normal. This concept is not new, as weightlifting legend Doug Hepburn did a variation of this concept to develop his Kodiak bear-like strength. I have modernized it by adding the correct tempo, and setting a precise rest interval to maximize its physiological adaptations.
In this model, a sample workout would look like this:
For the 8 x 2-3 load, it is ok to pick a load where you can only do 8 sets 2, and work up over time to 8 x 3, only once you can do 8 x 3 with that load, that you can increase it
Functional hypertrophy work
• B-1 narrow pull-ups (6 inch grip) - grip is slightly that A-1 changed for varied stimulus, trust me it will increase results.
• 5 x 5 @ 40X0 tempo, rest 90 seconds
• B-2 Incline 30 degree Barbell Presses (shoulder width grip) - again, the change of angle will provide an even better result as you will tap into a slightly different motor unit pool.
Note: the two slight changes in grip for B1-B-2 aim at tapping a slightly different sets of motor units which furthers growth and provides incentive to keep working.
• 5 x 5 @ 40X0 tempo, rest 90 seconds
For the 5 x 5 load, it is best to pick a load where you can only do 5 sets of 3, and work up over time to 5 x 5, only once you can do 5 x 5 with that load, that you can increase it next workout.
If you follow this program, you are sure to find that your burdens will get lighter, not heavier.
Who benefits most from this program?
Someone who’s primary training goals are increased maximal strength and hypertrophy.
It is very popular in law enforcement circles as it provides the officer with “strength you can use”.
Martial artists moving up a weight class will also love the results brought by that type of training.
This program is not for the weak mind. In order to develop patience and discipline you paradoxically need to work both at the same time. Remember from my previous writings, discipline is easy to get when you realize that discipline is actually focused love.
Oke , saya dapet artikel sangat bagus meski saya gak dapet bahasa indonesia nya.
Karena mungkin sedikit orang indonesia yang mengetahui Metode Hepburn ini.
Jadi dalam metode Hepburn ini , ada 2 jenis bagian yaitu Relative strength work dan Functional hypertrophy work
Dalam Relative Strength Work (RSW) , Kalian hanya membutuhkan 2 jenis gerakan berbeda
dan Kalian membutuhkan 8 set x 2-3 repitisi dgn tempo 30x1 dan rest 100detik.
Mungkin Kalian binggung , apa sih tempo 30x1? ini dimaksudkan pada tempo kalian mengangkat beban
30x1 .. 3 itu berarti 3detik anda menahan/menurunkan/menarik beban , 0 itu berarti 0 detik (secepatnya) ketika anda mendorong beban dan 1 itu berarti anda menahan beban agar diam sejenak selama 1 detik
Contoh: Anda bermain benchpress lalu beban di turunkan selama 3detik sampai menyentuh dada anda , lalu dorong beban ke atas dgn kecepatan penuh lalu tahan beban di atas (ketika tangan tegak lurus keatas) selama 1 detik.
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Lalu anda membutuhkan 2-3 repitisi , anda harus bisa mencari berat beban yg hanya Anda bisa angkat 2 atau 3 repitisi ( 80% beban sesuai kekuatan anda).
Lalu ketika anda kuat/bisa melakukan 3 repitisi , sebanyak 8 set .. Maka anda wajib menambah beban anda agar anda hanya dapat mengangkat beban tersebut sebanyak 2 set . Dibutuhkan kerutinan dan kedisiplinan agar anda dapat mengangkat beban itu sebanyak 3 kali dalam 8 set.
Contoh :
Minggu 1 = Benchpress 50kg , 8set (3r)(3r)(3r)(3r)(3r)(3r)(3r)(3r)
Minggu 2 = Benchpress 55kg , 8set (3r)(3r)(3)(2)(2)(2)(2)(2)
(Anda wajib menambah beban apabila minggu sebelumnya anda dapat menangkat 3repitisi sbyk 8 reps)
Minggu 3 = Benchpress 55kg , 8set (3r)(3r)(3)(2)(2)(2)(2)(2)
(Anda tidak perlu menambah beban apabila minggu sebelumnya tdk bisa clean sheet (8x3) , dan Anda tetap mengunakan beban 55kg sampai anda kuat 3repitisi dalam 8 set)
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