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The Modified Hepburn for Maximal Strength and Size Gains
Combining relative strength training & functional hypertrophy work
by Charles Poliquin
8/20/2009 2:15:17 PM
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:
Relative strength work
• A-1 narrow pull-ups (4 inch/10cm grip)
• 8 x 2-3 @ 3012 tempo, rest 100 seconds
• A-2 Incline 45 degree Barbell Presses (shoulder width grip)
• 8 x 2-3 @ 3210 tempo, rest 100 seconds
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.
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