#AskKenneth 69: Hepburn Progressive System
I am 40 years-old. I would like to use the old-school training system. I don't mind my training progression is slow and steady. The important thing is I don't get the injury and allows me to train everyday with heavy weight. Strength is essential to everyone, especially during the off-season. During the off-season, you are in calories surplus, you eat more and train with high intensity. By the way, no one should focus on "fat loss" in 7/24/365 unless you eat shit every day. If you would like to increase size and muscle mass, you should do strength training. Hepburn Progressive System is one of the favourite strength training methods.
Strength training does not focus on muscle failure, it is focusing on Progression & Performance.
I learned Hepburn Progressive System from coach Brooks D. Kubik. I have been training with this system from Sept 2016 to now. It works for me and I broke a lot personal best (PB) in this period.
The concept is pretty simple. Do ONE REP more every week.
**If you would like to learn more Strength Training from coach Brook D. Kubik, please read Dinosaur Training Secrets Volume 1, 2 & 3
Here are recent PBs from 9.2016 and 3.2017:
Snatch 102kg (225lb)
Clean & Jerk 125kg (275b)
Back Squat 186kg (410b)
Front Squat 161kg (355lb)
Bench Press 143kg (315lb)
"Hepburn believed that if you trained hard, ate properly, and got sufficient rest and sleep, you could always add that one rep. But if your became greedy and tried to force faster progress, you burned out and went stale." Brooks D. Kubik
Example 1: Bench Press
Week 1
Set 1: 295lb x 2 (134kg)
Set 2: 295lb x 2
Set 3: 295lb x 2
Set 4: 295lb x 2
Set 5: 295lb x 2
Week 2
Set 1: 295lb x 3
Set 2: 295lb x 2
Set 3: 295lb x 2
Set 4: 295lb x 2
Set 5: 295lb x 2
Week 3
Set 1: 295lb x 3
Set 2: 295lb x 3
Set 3: 295lb x 2
Set 4: 295lb x 2
Set 5: 295lb x 2
Week 4
Set 1: 295lb x 3
Set 2: 295lb x 3
Set 3: 295lb x 3
Set 4: 295lb x 2
Set 5: 295lb x 2
Week 5
Set 1: 295lb x 3
Set 2: 295lb x 3
Set 3: 295lb x 3
Set 4: 295lb x 3
Set 5: 295lb x 2
Week 6
Set 1: 295lb x 3
Set 2: 295lb x 3
Set 3: 295lb x 3
Set 4: 295lb x 3
Set 5: 295lb x 3
Week 7:
Set 1: 300lb x 2
Set 2: 300lb x 2
Set 3: 300lb x 2
Set 4: 300lb x 2
Set 5: 300lb x 2
Example 2: Back Squat
Week 1
Set 1: 370lb x 2 (168kg)
Set 2: 370lb x 2
Set 3: 370lb x 2
Set 4: 370lb x 2
Set 5: 370lb x 2
Week 2
Set 1: 370lb x 3
Set 2: 370lb x 2
Set 3: 370lb x 2
Set 4: 370lb x 2
Set 5: 370lb x 2
Week 3
Set 1: 370lb x 3
Set 2: 370lb x 3
Set 3: 370lb x 2
Set 4: 370lb x 2
Set 5: 370lb x 2
Week 4
Set 1: 370lb x 3
Set 2: 370lb x 3
Set 3: 370lb x 3
Set 4: 370lb x 2
Set 5: 370lb x 2
Week 5
Set 1: 370lb x 3
Set 2: 370lb x 3
Set 3: 370lb x 3
Set 4: 370lb x 3
Set 5: 370lb x 2
Week 6
Set 1: 370lb x 3
Set 2: 370lb x 3
Set 3: 370lb x 3
Set 4: 370lb x 3
Set 5: 370lb x 3
Week 7
Set 1: 380lb x 2
Set 2: 380lb x 2
Set 3: 380lb x 2
Set 4: 380lb x 2
Set 5: 380lb x 2
I really like this system. It is a slow, steady and injury-free training program.
