Hepburn was the first lifter to bench press 500 pounds and also squatted 600 pounds at … �� Y�z � I'm planning wayyyy ahead for february for a modified Monday, Tuesday, Thursday, Friday routine and am intrigued by The Doug Hepburn Method A Program. One of Doug Hepburn’s training routines – known as Program A – is known for its uncanny ability to create consistent strength gains. The Hepburn Method : Increase Your Strength and Power Doug Hepburn was a legendary Canadian old school strongman who also won a gold medal in the World Olympic weightlifting championships in 1953. Hepburn recommends heavy rows, chins, and dips as useful accessories, so they are included in the spreadsheet as optional. The bench press is a great exercise for upper body development, but I'd balance it with the standing barbell military press. If big pectoral development isn't your thing, replace the bench press with the standing barbell military press. If your goal is to add muscle as well as strength, eat at least 500 calories above maintenance level on a daily basis. I have been doing Hepburn for 3 months now. Now that we have an understanding of the Hepburn 8x2 to 8x3 system, it’s time to lay out a full powerbuilding routine. <>/F 4/A<>/StructParent 2>>
The idea is that once you have excited the nervous system with the singles completed in part 1, you can do hypertrophy work for the higher-threshold motor units. Once you add too many exercises to your program, you're all over the place and you wind up doing several things poorly or, at best, merely average. Why do the 3rd rep on the last sets? Born cross-eyed 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. While many trainees want to get bigger and stronger, I doubt that too many want to be fatter and stronger. Learn how real people made their transformations! Learn how to cook delicious healthy meals and snacks! Just remember the principle of doing a few things well, and organize your workouts accordingly. If you're eating 2,500 calories to maintain your weight, go up to 3,000 calories for a few weeks. endobj
Doug Hepburn was a Canadian strongman. After you have done your singles, go back down to a weight at which you can complete 5 sets of 3 reps. At this. Learn how to get order discounts and FREE fitness gear! You could also cycle your training frequency — for every three weeks of six workouts per week, do one week of two workouts per week. Once you get comfortable with that, go up to 3,500 calories. 11 0 obj
He should now increase the weight so he is back down to at least 5 sets of 3. 6 0 obj
*l�,�bπ3�n>���&���xO�[�k�����m�lT�W)3�UMf��%��+�;Lg��KHIB��ه�\�����(�;?�! Hepburn was born in 1926 with a clubfoot and a severe alternating squint. Check your inbox for your welcome email. Nor is there a need to add in “beach work,” such as bicep curls or sit-ups. PHATburn Powerbuilding Program Spreadsheet, Hepburn Method Powerbuilding Program Spreadsheet, Powerlifting Academy 3 Day 16 Week Program Spreadsheet, El Jefe Pre Workout Review (ASC Supplements), Transparent Labs Grass-Fed Whey Protein Isolate Review, Simple Jack’d Strength Training Program Spreadsheet, Best suited for individuals that have a lot of of time per session, enjoy lifting variations, and do not need to progress rapidly, Not ideal for competitive bodybuilding or powerlifting. Come on... how many parts does your chest have? Rule #5: For a total body workout, two to three times per week, choose three exercises to most effectively work the three largest muscle groups. Powerbuilding routines work well when bulking, but they can also assist in retaining muscle mass while cutting. But, Doug wasn’t just strong. Hepburn was the first man to bench press 500 pounds (eventually lifting 545), and his record-breaking success in such basic strength exercises earned him the title of “Grandfather of Modern Powerlifting.”. oh yeah back in march i weighed 18o lbs, my goal is 200, my next lift goal is bench press 225, DL 315, squat 250, press 135 and keep my bent over rows up with my bench press.. Is there any way I can switch out the over head barbell press out with power cleans every other week? ?��lU~�8[�� `!�o�\�Gk�%H06N� Tom completed all 5 sets!
$.' Hepburn was a firm believer in focusing on exercises that provide the most bang for the buck. %���8�. It is called the Modified Hepburn method and consists of two parts. Simple as that. Doug was old school strong. It's powerbuilding at its finest - brutal, hard work on basic exercises. 15 0 obj
He was the first natural lifter to bench press 500 pounds, and he could squat 600 pounds for reps at the age of 54. Tom fell short of his goal by three reps, so he will stay at that weight for his next workout. Email: click here. Not sure i can give up upper body pulls altogether? Doug was old school strong. ",#(7),01444'9=82. �0�6��B��_D�2�r5��9ö�5�]��0p>t(����q&s&�^����xn��Z"�]]Tt��7�U��#^x~���wy�K^dmSr��ڷ,? Join 500,000+ newsletter subscribers! Hey there, this article and program look really nice. <>
Rule #2: Never do more than three exercises per workout. Discover how Doug trained. On each training day, you will perform two exercises using the 8x2 pattern. So, your set/rep scheme during your second workout would look like: Basically, each week you will be replacing two of your 2-rep sets with 3-rep sets. I have been on 531 for about 9 months and loving it. Don't want to get bulky? At the age of 54, he squatted 600 for eight reps, and one-arm military pressed 170 pounds. One my biggest influences is an old-school strength athlete named Doug Hepburn. The description of the progression scheme is wrong. endobj
See the newbie gains, Test your maxes then start on Hepburn. Medical Disclaimer. Nice write-up Steve. As I mentioned before, it will add 120 pounds to each of the major lifts in only a year’s time. Training frequency will often be dictated by what's going on in your life. He won a weightlifting gold medal at the 1953 World Championships. For example, Here is an advanced arm workout, performed twice a week with at least two days rests between workouts: A1. For rapid strength gains, high frequency training programs are effective, as long as one isn't training close to failure. But the book describes it as working up to an 8rm (or close to it), then doing the 8x2, THEN doing 6 sets (6,5,4,4,4,3) and THEN doing a 10 rep set.