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Long-term Strength and Size Gains
For long-term gains, there is little that can beat the Hepburn method. Doug Hepburn was an old-time strongman who developed one of the best programming methods for gaining strength and size. He called it the "one-rep gain". In each workout, you simply add one rep to the next set in the sequence.
Front squats: 8 sets x 2-3 reps with 3 mins rest
Hip Thruster barbell hip thrusts: 5 sets x 5 - 6 reps with 2 mins rest
For the 8 sets of 2-3 reps, start with 8 sets of 2 reps in workout one, then add 1 rep to one set each workout. So in workout two, do 1 set of 3 reps and 7 sets of 2 reps. In workout three, do 2 sets of 3 reps and 6 sets of 2 reps. This program can be used to develop strength and size for a very long time. The same technique applies for the 5 sets of 5-6 reps. Start with 5 sets of 5 reps in workout one, then add 1 rep to one set each workout.
Let us know how you got on with the workout on the Hip Thruster Facebook page
A Scientific Guide to Determine an Exercise’s Effectiveness
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Booty By Bret is an online strength and conditioning program for women catering to all levels of fitness from beginners who are new to strength training to bikini competitors and powerlifters. These total body strength training workouts are highly efficient to maximize aesthetics, body composition, strength, and athletic goals. Take your training to the next level and improve your physique in as little as 3 hours per week!