Whats listed below are the workouts the setsreps, rough weights to use. Follow the hepburn plan for a few months and let me know what happens. I will discuss, allowed me to approach the most difficult and frightening sets as a matter of routine. In between sets do 810 reps of barbell shrugs no wrist straps in week 2. The training and life of strength legend doug hepburn. Doug hepburn has become synonymous with brute force and sheer simplicity. A doug hepburn power and pump workout variation for average. One rep is added on the next workout until 3 sets of 8 is reached. I am going to point you to a thread on stay with me now tnation where a fellow named twiceborn who worked with doug later in his life made some terrific suggestions. By osmo kiiha this outstanding example of rugged physical power was the greatest heavyweight strong man to appear in canada since the days of louis cyr and horace barre. Another doug hepburn method thread starting strength. One my biggest influences is an oldschool strength athlete named doug hepburn. The singles make you focus more intently on small form points, and on the final sets of five you learn how to gear up and reach down deep into your reserve strength all things that make for a stronger athlete. Douglas ivan hepburn september 16, 1926 november 22, 2000 was a canadian strongman and weightlifter.
Doug hepburn is a strength legend and was one of the strongest raw lifters in the world. Powerbuilding is becoming a prominent way of training for many. What you personally choose should help address known weak points. Hepburn recommends heavy rows, chins, and dips as useful accessories, so they are included in the spreadsheet as optional. Doug hepburn, from the kitsilano neighborhood of vancouver, b. Doug hepburn 1691926 to 22112000, full name douglas ivan hepburn, was a canadian weightlifter and strongman who won the gold medal at the 1952 world weightlifting championships and was inducted into canadian olympic hall of fame 1953. Doug s workouts were too time consuming for my schedule, so i chopped them down a little. The workout plan to build brute strength and power.
Its packaged in a giant 36page course, illustrated with photos of doug hepburn in his prime. Born in vancouver with a clubbed foot and crosseyed, hepburn overcame these handicaps, setting a canadian record for weightlifting in 1950 and winning gold medals at the 1953 world championships in stockholm and the 1954 british empire and commonwealth games in vancouver. Hepburn had incredible results with this training program and said it worked just as. Strongman paul anderson training routines strength oldschool. Oct 01, 2003 the hepburn routine works because it attacks the tendons and ligaments with the singles, then provides lots of base work for the muscles. This article is going to teach you how to do this using the unique type of training called powerbuilding. Basically you warm up, do 5 heavy singles, do a couple back off sets, and you are. However, i am going to recommend you not follow the powerpump routine like hepburn originally laid out in his book. He got some welldeserved recognition in the strength community when he squatted 500 reps, pushpressed 400 and benched 450 in a single workout at the new york city gym in 1951unheard of numbers in. But dont forget one of the most important points that hepburn made in his book. Its just a matter of consistent progression, and thats the central principle of canadianborn weightlifter doug hepburns namesake training system, the hepburn.
A training tip from doug hepburn doug hepburn may have had the strongest upper arms of all time. Do 68 towel pullups between each set in weeks 2 and 3, respectively, looping a towel over the pullup bar and holding onto it instead of the bar. Hepburn method powerbuilding program spreadsheet 2020. Well, i gave the fad 531 a shot but felt that although it developed my rep strength that it really wasnt productive for my max strength. In weighttraining and bodybuilding young doug hepburn had found his avenue of accomplishment. The thoughts of a big brown bear doug hepburn method. Doug hepburn laid out the rules for a program that will develop tremendous size, strength, and power. During the 1950s he was publicly known as the worlds. The last of the tedious and painful operations to correct his physical disabilities were finished then, and, though still a teenager, in the gym hepburn stumbled upon his words the training technique of using heavy weights in 10 sets of. Developing an explosive force was an important theme in doug hepburn s training. Strongman paul anderson training routines strength. Thoughts on doug hepburn method powerlifting forums. Rep ranges will vary between 3 and 8 reps for the main lifts and 6 10 for the accessory work.
The hepburn routine works because it attacks the tendons and ligaments with the singles, then provides lots of base work for the muscles. The simplest way to add intensity back into a highvolume routine, turning a bodybuilding routine into a powerbuilding routine, is through backoff sets. An absolute goliath in the training world, douglas ivan hepburn or doug for short, was one of the most respected athletes of the midtwentieth century. The training time is spent on the main lifts and my workouts lasted about 1 hour max. He also shared with me his bench press routine, which he says made his press so strong. By osmo kiiha this outstanding example of rugged physical power was the greatest heavyweight strong man to appear in. Power training plus pump training for max strength and size. Jan 14, 2012 the hepburn routine works because it attacks the tendons and ligaments with the singles, then provides lots of base work for the muscles. When a routine failed to help him improve, he sat down and devised another oneand anotheruntil he was moving up the strength ladder again. If you cant do a towel pullup, use an elastic band for assistance. The two hands curl by doug hepburn no other part of the body is as impressive as a fully developed upper arm. Ask strength and conditioning questions or share your knowledge. Strength training books, magazines and courses for.
Jul, 2009 the two hands curl by doug hepburn no other part of the body is as impressive as a fully developed upper arm. Apr 18, 2020 established by doug hepburn as a powerbuilding routine that blends the heavy weight work of powerlifting training with the hypertrophyinducing volume of bodybuilding training, phatburn is a challenging program for advanced athletes. Doug hepburns 1953 training cycle physical culture study. Long before steroid abuse became common in the weighttraining. Born crosseyed and with a clubfoot, hepburn took up weight training when he was 15 and overcame his disabilities to become incredibly strong by age 18 he could squat 340 pounds, bench press 260 and curl 140. Its powerbuilding at its finest brutal, hard work on basic exercises. Im also going to give you not one not two not three but 12 different training programs, each based on doug hepburns actual workouts and on workouts followed by doug hepburn students and trainees at doug hepburns gym. Doug hepburn was one of the famous oldschool lifters of the golden age.
Fantastic article covering the life and training routines of doug hepburn. Doug called the b program, the ultimate for developing size and allowing the fastest strength gains, but warned there was a greater danger of injury or overtaxing. A powerbuilding routine incorporates number of repetitions, high enough to produce hypertrophy, but still low enough to produce strength gains too. This allowed him to progress continuously for much longer than everybody else. Powerbuilding routine now that we have an understanding of the hepburn 8x2 to 8x3 system, its time to lay out a full powerbuilding routine.
Doug hepburn laid out the rules for a program that will develop tremendous. The doug hepburn workout for size and strength reprinted from long before steroid abuse became common in the weight training world, legendary strongman doug hepburn was proving by example that the right combination of smart training, nutrition, adequate recovery, and determination can dramatically increase your strength, size, and. In his prime, the 1953 world weightlifting champion was one of the most massive muscular giants in the entire world. Aug 16, 2014 when a routine failed to help him improve, he sat down and devised another oneand anotheruntil he was moving up the strength ladder again. Dh, with some help from marvin eder, transformed the bench press from an obscure rehab exercise into the favorite exercise of all weight trainers that it is today. Doug hepburn program a excellent program determinants of. Bill kazmaier is the strongest man to ever walk the face of the earth. One of doug hepburns training routines known as program a is known for its uncanny ability to create consistent strength gains. Kaz won the american powerlifting championship and a powerlifting federation ipf championship in 1979. In this way, this differs from popular powerbuilding programs of today that frequently program 34 accessory movements outside of the primary compound lift.
Doug hepburn program a excellent program free download as pdf file. Oct 06, 2011 doug hepburn was one of the famous oldschool lifters of the golden age, a guy who was knocking out some spectacular feats back in the 1950s and 60s. If youre looking to introduce more volume into your offseason training, this may be what youre looking for. Aug 04, 2016 doug hepburn is a strength legend and was one of the strongest raw lifters in the world.
The doug hepburn power and pump 8x3 protocol program a is one of my. A powerbuilding routine for strength and size fitness. The doug hepburn power and pump method for average joes the doug hepburn power and pump 8x3 protocol program a is one of my favorite training systems. And also for good measure he broke doug hepburns squat record by 3012 pounds with an excellent effort of 66012 pounds. Doug hepburn strength training routine hepburns law. Lifting history hepburns law the doug hepburn method. Winning gold medals at the 1953 world weightlifting championships, the 1954 british empire games and a series of other contests, hepburn is perhaps best known for his incredible power. I finally met doug after moving to the vancouver area to pursue a radio career. Doug hepburn 1691926 to 22112000, full name douglas ivan hepburn, was a canadian weightlifter and strongman who won the gold medal at the 1952 world weightlifting championships and was inducted into canadian olympic hall of fame 1953 hepburn was dominant in the strength training world during the 50s and was touted. The doug hepburn workout for size and strength mahlers. The training routine doug used was simply known as program a and here is how it.
For example, going from 10 triples down to only four but with 10 more lbs on the bar. Employing a supersimple progression system, he would show how it was possible to add 120 pounds to any major lift in a single year. Bob peoples stated that andersons style in the squat was very good and that he went clear down to the bottom quite unlike some of. He won a weightlifting gold medal at the 1953 world. Im a little older so my warmup is about 1015 minutes before starting with the bar. The foundation of creating a training routine is vital to the success of anyone who plans on building an impressive amount of strength and muscular size. Use doug hepburns system along with a proper bulking or cutting cycle, and you will gain muscle, andor lose fat. Thoughts on doug hepburn method powerlifting forums t. The ultimate guide to powerbuilding jacked factory.
Were talking about a guy that was putting 370 lbs over his head, with strict form, for triples, and 400 lbs for singles. Dougs workouts were too time consuming for my schedule, so i chopped them down a little. The singles make you focus more intently on small form points, and on the final sets of five you learn how to gear up and reach down deep into your reserve strengthall things that make for a stronger athlete. Mar 22, 2016 one such athlete was doug ivan hepburn. He won weightlifting gold medals in the 1953 world weightlifting championships as well as the 1954 british empire games in the heavyweight division. I gave the hepburn style a run but found it hard and painful so i looked for an easier replacment, sadly my size and strength have diminished so pain or not back to old school training, hopefully i can get some support and encouragement to get through the. I keep my reps low and rest short till my work sets. Here is where hypertrophy and strength training really mix with each other. Doug hepburn seldom strayed from this method of training and if a lifter of his pedigree benefitted from such a simple approach to developing strength, you can be sure that you will too.
This workout variation speeds up progress on big compound lifts and. This is reflected in his programs, which focus entirely on compound strength. Im planning wayyyy ahead for february for a modified monday, tuesday, thursday, friday routine and am intrigued by the doug hepburn method a program. Round your weights up or down to the nearest 2kg or whatever the lowest weight is in your gym. Old and new books and courses for sale at dinosaur. For example, going from 10 triples down to only four but with 10 more lbs on the bar would have you feeling so energetic that you feel like you might explode. Use the hepburn method to build strength like a strongman. Now that we have an understanding of the hepburn 8x2 to 8x3 system, its time to lay out a full powerbuilding routine. Doug hepburn was a canadian worldchampion weightlifter. He had a very simple and methodic system revolving around doing only the big basic lifts using smallest possible measurable progression from session to session. He was the first natural lifter to bench press 500 pounds, and he could squat 600 pounds for reps at the age of 54.
Dec 25, 2016 the training and life of strength legend doug hepburn. So, the thing that jumps out at me with this program is the simplicity. Doug hepburns b program as there have been a number of hits on this post, i thought some people might be interested in dougs b program. Hepburn was born in vancouver, canada, on september 16, 1926. Read on for a little history and the routine details. Im also going to give you not one not two not three but 12 different training programs, each based on doug hepburn s actual workouts and on workouts followed by doug hepburn students and trainees at doug hepburn s gym.
Oct 05, 2011 the last of the tedious and painful operations to correct his physical disabilities were finished then, and, though still a teenager, in the gym hepburn stumbled upon his words the training technique of using heavy weights in 10 sets of three repetitions, which became a feature of his rapid growth in size and strength. A doug hepburn power and pump workout variation for. The doug hepburn workout for size and strength reprinted from long before steroid abuse became common in the weighttraining world, legendary strongman doug hepburn was proving by example that the right combination of smart training, nutrition, adequate recovery, and determination can dramatically increase your strength, size, and. Doug hepburn was one of the famous oldschool lifters of the golden age, a guy who was knocking out some spectacular feats back in the 1950s and 60s. Doug hepburn program manitoba powerlifting association. Jan 24, 2017 an absolute goliath in the training world, douglas ivan hepburn or doug for short, was one of the most respected athletes of the midtwentieth century.
Bob peoples stated that andersons style in the squat was very good and that he went clear down to the bottom quite unlike some of the other big men, who went down only part of the way. He also dominated the worlds strongest man competition, winning it three times 1980, 1981 and 1982. The two hands curl doug hepburn the tight tan slacks of. He is also known as the first man to bench press 400, 450, and 500 pounds raw. Jesses doug hepburn inspired training page 3 muscle. Basically, you want take a compound lift squat, deadlift, bench press and warmup towards one or more heavy sets 5s, triples, doubles, or singles. It is largely inspired by the doug hepburn routine outlined in the book strongman written by tom thurston which i suggest anyone interested in strength training read. Lifting history hepburns law the doug hepburn method reddit. Phatburn powerbuilding program spreadsheet 2020 lift vault. One of doug hepburns training routines known as program a is known for its uncanny. Developing an explosive force was an important theme in doug hepburns training.
Doug hepburn strict pressed 380 pounds back in 1954. Its just a matter of consistent progression, and thats the central principle of canadianborn weightlifter doug hepburns namesake training system, the hepburn method. Today, more than ever, the trend is for ever larger arms and the development displayed in this portion of the body by many of the foremost strength athletes is truly remarkable. The ultimate guide to powerbuilding routines mark pieciak. Doug built his monster physique using a workout method that was as unpretentious as the great man himself. On each training day, you will perform two exercises using the 8x2 pattern. Established by doug hepburn as a powerbuilding routine that blends the heavy weight work of powerlifting training with the hypertrophyinducing volume of bodybuilding training, phatburn is a challenging program for advanced athletes. The doug hepburn bench press success formula breaking muscle. Hepburn method powerbuilding program spreadsheet 2020 lift.
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