Doug Hepburn’s classic 8 x 2 plan.
Can you run a Doug Hepburn’s classic 8 x 2 plan on two lifts like ohp and squats and run normal bodybuilding stuff after!
which has you sticking with 8 sets of 2 until you can do 8 sets of 3.
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You sure can. But if it doesn’t work, try something else.
I’ve never run this specific program, but any time I modify something similar for desired hypertrophy outcomes, I lay off additional accessory lifts for the main lift of the day to allow intended programmed recovery as much as possible on the primary lift. I respond well to the primary plan goal and additional hypertrophy outcomes.
It has worked for my chin ups well something kinda similar just didn’t know if it’s any good for main barbell lifts
I like I started not being able to do many reps of chin up but adding one rep each time
And I came across the article on this website want to give it a try on my ohp and squats instead of beating the wall with the same weight
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Choose a weight you can lift eight times and do 8 sets of 2 in the first workout. Rest two to three minutes between each set. Execute every rep with perfect form, which shouldn’t be difficult if you’re using your true eight-rep max.
At the next workout, keep the weight the same, but increase the overall reps by doing 7 sets of 2 and then 1 set of 3.
At the third workout, do 6 x 2 and 2 x 3.
Keep adding an additional set of three until you get up to a full workout of 8 x 3. At this point, add 10 pounds for large muscle groups, and 5 pounds for small muscle groups, and go back to 8 x 2.
I’m not actually doing the full program this article just outlines one specific way that he used as a progression for the big lifts
I understand. Same comment, if I read your desire to focus on two lifts with this programming and then do “normal bbing hypertrophy” otherwise correctly.
For example, If I were you and trying to improve my bench and ohp with this programming, I wouldn’t add in other press work, shoulder, pec or tri isolation et cetera. Even on off days. I would just stick to the plan on those lifts, and do my “normal bbing hypertrophy” on other stuff during respective lifting days.
So on squats you mean no rdls and legs press ?
And on ohp no lateral raises and tricep work
That’s how I would do it. I’d pick those lifts up as accessory work on different days, or skip accessories on them altogether.
Maybe try it both ways? With and without bodybuilding accessory work.
But I’d keep in mind that 5/3/1 (nearly every template), Sheiko, and competitive olympic lifters always do some sort of “bodybuilding” work every session, after the heavy work.
Also, if you start with your 8RM, it’ll take a long time before this starts to get heavy. 8 sessions before you add any weight.
Some intensity mappings. 8RM is like 80%, 3RM is like 95%. If your “add 10 pounds” is 5%, then you’re looking at a minimum of 24 sessions before you’d even begin doing something that feels challenging.
Even if it works for you, it might be psychologically very unmotivating to stick with it. It was for me.
8 session— 2 sessions a week is a month before you add weight
And you pick a weight times you can do 8 times
I just wasn’t sure if it’s something you can run alongside some extra bodybuilding stuff cuz gains is important
Ok, I guess I should have answered differently, since what I said didn’t land, so…
- you’ll probably get bored with the Hepburn progression
- yes, you can go ahead and run it along with bodybuilding stuff
If you manage to make it far enough where the bodybuilding stuff starts to interfere with the pressing and squatting, then make some changes.
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Cheers see you on the other side
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The question is has anyone actually run this.
I’m using it for ohp as that’s so hard to get up and squats as of you go to heavy your depth sometimes goes to dog shit
I did Hepburn + Bodybuilding Stuff for OHP and Box Squats (on diffrent days) for awhile in my mid 20s. It worked great.
I agree with Lorez: steady progression with moderate weights and carefully controlled volume on the main lifts followed by “bodybuilding” or “accessory” work is the basis of every “Power Building” or “Conjugate” or “Lift Focused” split.
It should work fine for you.
Just be sure not to get carried away on the accessory stuff.
This is what I was trying to recreate with Hepburn + Bodybuilding. I thought Conjugate/Westside was really cool.
But back in those days the internet sucked, the little charts in the articles never formated correctly, and I could never figure out how the Dynamic Method work was supposed to be set up.
Plugging in Hepburn’s plan worked well for me.
Heres a similar but different scheme for more ideas.
More complex, Deadlift focused.
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Wow thanks
Im gonna try 8x2 etc on my ohp and squats for a couple months then see where I am