I once tried doing a bunch of heavy bench singles with short-ish rest (maybe 1-4 minutes, depending on how I was feeling) and didn’t get anything out of it, different strokes for different folks I guess. I considered the Hepburn method before but like you say, it’s boring and I personally need something that either tests or at least indicates that I am moving in the right direction, mostly a psychological thing. These things mostly come down to individual response and preferences than anything else, I wouldn’t say it’s either right or wrong but possibly appropriate.
Yea, really it’s just highly specific work. I came away with the impression, that it might feel like what a pure power block, that you see in some advanced programming may feel like. More about fine tuning technique and learning to express strength adaptations you’ve made in previous cycles. There’s another part of the Hepburn routine that’s to be cycled with the singles, that is more volume based. Both, very monotonous.
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Exactly. A tight muscle is tight because the body is protecting it from injury. Strengthen the hamstrings and flexibility will improve. Tight, weak hamstrings pull the pelvis down into a buttwink position (assuming you’re using the right stance).
I haven’t stretched in ages and can hit parallel flatfooted with 22 inches between the heels. Its not about stretching, rolling and other time consuming intelligent sounding protocols. It’s about finding correct position and strengthening the appropriate muscles.
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Hepburn’s approach is great for people who are introverted and extremely disciplined. It works well over time. For the rest of us it would drive us crazy.
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Agreed
DUP training has worked phenomenally for me can’t wait to get back on my favorite DUP program as soon as i finish up this bench-only cycle
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Oh it does, I’m going to give west side a go then try DUP again.
Planned program hopping?
Especially since westside takes about a year to accumulate enough data to make it work.
It seems like for me every time I start a new plan within 4 weeks I gain 12lb then strength but then stall.
Stop program hopping and return to basics.
haven’t given westside a full go, what are your thoughts given we seem to be on the same page for DUP?
I think it is really good, It is extremely science based https://www.exrx.net/WeightTraining/Powerlifting/Westside
this has an article on it so I will see how my gains go, it makes sense though 2 days slow 2 days fast