AndyMitchell

The Hepburn press course.

Work out 3 times a week.

Take a weight, lets use 50kg and perform 3 reps, 5 sets.

Keep the same weight but add one more set each workout until you have done 10 sets with the 50kg.

This will take you 2 weeks or 6 workouts.
Now drop back to 5 sets, 3 reps, but add 2.5kg.

Continue the addage of 2.5kg every seventh workout.

This is the greatest pressing course known to weight lifters and body builders.

__________________
as long as you keep doing what you're doing, you're going to keep getting what you're getting.

Sticky

How long do you do this for? Do you start pressing at the heviest weight possible for 5x3? or do you ease into it i,e start at 5kg less than the max weight you could move?
At 80kg, i can get 80kg o/h, but its by far my WEAKEST lift.
It needs help

aussieBaller

Silver is this military or push?

AndyMitchell

Not sure, whatever you could do 5x3 with.

How long do you do this for? as long as you can.


This is the classic double progression routine.

__________________
as long as you keep doing what you're doing, you're going to keep getting what you're getting.

AndyMitchell

Standing press.

Hepburn suggested that it was to be used to improve the press. There was no elucidation concerning any other lift or program.

__________________
as long as you keep doing what you're doing, you're going to keep getting what you're getting.

lkt004

This is a good routine, you can't go wrong adding wieght, reps or sets every session.

haz

i would start pretty light. 10kg below your 3 rep max.

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Harry

ACTPL

Personally i'd think, as a novice (someone who can make linear progression every workout- with correct training intensity, food and sleep) would do well if not, dare i say, better on a Starting Strength program. This way your first workouts, for the first two weeks, you can add 2.5kg/3.25kg per workout, and then slow down to 2.5kg/1.25kg per workout. I've seen people progress from 30kg x 3 x 5 to 80kg x 3 x 5 doing it this way. And instead of the weight going up every 7 workouts, it goes up every workout. Not dissing your theory, but i'm saying this alternative (FOR A NOVICE), this one works really well.

Zarkov

I`m going to give it a try.I`ve had a crook shoulder for a while now and have lost a bit of size.Need to build up again so may start with very low weights.

How does this translate into other exercises?

AndyMitchell

Hepburn has a full-body course, it uses the basic exercise's with a variation of this rep progression. A very lengthy workout.

This is a program designed to improve the press, as I said he gave no mention as to whether you could incorporate into to other lifts.

I think it's a good idea to start with light weight Zarkov.

__________________
as long as you keep doing what you're doing, you're going to keep getting what you're getting.