Any discussion of doug hepburn automatically brings up the name of paul anderson usa as well. Follow the hepburn plan for a few months and let me know what happens. The two hands curl doug hepburn the tight tan slacks of. This allowed him to progress continuously for much longer than everybody else. The training routine doug used was simply known as program a and here is how it. 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. Jul, 2009 the two hands curl by doug hepburn no other part of the body is as impressive as a fully developed upper arm. This is reflected in his programs, which focus entirely on. 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. In 1969, wes woo, the coach of the canadian team that competed in the 68 olympics in mexico city, invited bob bednarski and me to lift in a meet in vancouver, his hometown. Doug hepburn program a excellent program determinants. Aug 04, 2016 doug hepburn is a strength legend and was one of the strongest raw lifters in the world. Meaning he would warmup to a set weight and do many sets of 3. Use features like bookmarks, note taking and highlighting while reading the doug hepburn strength and muscle building system.
The training and life of strength legend doug hepburn. 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. But dont forget one of the most important points that hepburn made in his book. Winning gold medals at the 1953 world weightlifting championships, the 1954 british empire games and a series of other contests, hepburn is perhaps best. Also, if youve ran it before, let me know the results. Hepburn was born in vancouver, canada, on september 16, 1926. For more information on mike, sign up for his free magazine at.
Doug hepburn was a canadian worldchampion weightlifter. Use the hepburn method to build strength like a strongman. In this way, this differs from popular powerbuilding programs of today that frequently program 34 accessory movements outside of the primary compound lift. Im training for my first ever powerlifting competition on july 14 by the way. The doug hepburn power and pump method for average joes. The doug hepburn method doug hepburn was a canadian strongman. Doug hepburn program manitoba powerlifting association. Another example of mostly intense, with some extra volume program is jim wendlers 531.
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. In his later years, he custom built gym equipment and marketed protein powder and other sports supplements. One of doug hepburns training routines known as program a is known for its uncanny ability to create consistent strength gains. 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 hepburn really pushed single progression lifting. Lifting history hepburns law the doug hepburn method. If you stick with the program, its possible to add 120 pounds to any maor lift o. Doug hepburn was one of the famous oldschool lifters of the golden age. The doug hepburn story download, free ebook pdf kindle strongman. This course includes detailed training programs that are based on doug hepburn s training ideas but adapted for the average trainee. Naturally, we jumped at the chance, since it was a great opportunity to visit one of the most beautiful cities in the world, party with the canadian lifters, particularly aldo roy, and also to meet doug hepburn.
The two hands curl by doug hepburn no other part of the body is as impressive as a fully developed upper arm. 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. A doug hepburn power and pump workout variation for average. Apr 18, 2020 many versions of the hepburn method can be found without accessories.
Doug hepburns 1953 training cycle physical culture study. Hepburn method powerbuilding program spreadsheet 2020 lift. The doug hepburn strength and muscle building system kindle edition by kubik, brooks d download it once and read it on your kindle device, pc, phones or tablets. Alright, so my history with hepburn is a little sporadic, having run one of many variations of the program in the past, but never more than 3. Douglas ivan hepburn september 16, 1926 november 22, 2000 was a canadian strongman and weightlifter. This book is perfect for drugfree strength training and musclebuilding.
Its just a matter of consistent progressionopens in a new window. Anyway, again, totally different than the true hepburn method, but true to the idea of adding volume progressively through the addition of reps with the same weight, then upon reaching the rep goal, increasing the intensity and thus lowering the volume and ramping it. Im planning wayyyy ahead for february for a modified monday, tuesday, thursday, friday routine and am intrigued by the doug hepburn method a program. About the author mike mahler is the author of the aggressive strength solution for size and strength. Doug hepburn laid out the rules for a program that will develop tremendous size, strength, and power. In 1969 bob bednarski and i were invited to lift in a contest in vancouver. Next week or time, add 5 pounds or so and start over at many sets of 3. Developing an explosive force was an important theme in doug hepburns training. Autoregulating hepburns methods archive rts forums. To those unfamiliar with hepburns past, he was the first man to record a 500 pound bench press among many other impressive lifts.
The doug hepburn story full online, epub pdf strongman. The two hands curl doug hepburn the tight tan slacks. Developing an explosive force was an important theme in doug hepburn s training. 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. Dec 25, 2016 doug hepburn was born in vancouver, b. Were talking about a guy that was putting 370 lbs over his head, with strict form, for triples, and 400 lbs for singles. He won a weightlifting gold medal at the 1953 world championships. The doug hepburn power and pump 8x3 protocol program a is one of my.
Hi just wanted peoples thoughts in doug hepburns method and any experiences people have had. Round your weights up or down to the nearest 2kg or whatever the lowest weight is in your gym. So, the thing that jumps out at me with this program is the simplicity. Doug hepburn is a strength legend and was one of the strongest raw lifters in the world. One my biggest influences is an oldschool strength athlete named doug hepburn. Thoughts on doug hepburn method powerlifting forums. The public became aware of dougs presence in 1953 when he won a gold medal at world weightlifting championships in stockholm, after successful 1030 lbs olympic 3lifttotal.
Aug 12, 2009 the sandowplus site has added a new book by doug hepburn written by john myles in consultation with doug hepburn. As long as he can remember, doug has always had a very intense desire to be strong. Hepburn was a singer and songwriter, releasing a christmas tune, the hepburn carol. The doug hepburn strength and muscle building system kindle. The doug hepburn story free, ebook free read strongman. 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. Aug 16, 2014 in 1969, wes woo, the coach of the canadian team that competed in the 68 olympics in mexico city, invited bob bednarski and me to lift in a meet in vancouver, his hometown. A timetested way to get strong from oldtime weightlifter and strongman doug hepburn. Doug hepburn has become synonymous with brute force and sheer simplicity.
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. He was the first natural lifter to bench press 500 pounds, and he could squat 600 pounds for reps at the age of 54. Born in vancouver with a club foot and a severe alternating squint, doug decided as a boy to surmount his disabilities by training with weights, setting his sights on becoming. He won weightlifting gold medals in the 1953 world weightlifting championships as well as the 1954 british empire games in the heavyweight division. Doug hepburns 1953 training cycle 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. Includes a pdf summary of 35 pages description or summary of the book. During the 1950s he was publicly known as the worlds. Program a program a is known for its uncanny ability to create consistent strength gains. 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 did this despite being born with a clubbed foot and eye problems. Jan 24, 2017 doug hepburns 1953 training cycle 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. Hepburn was the first man who managed to bench 400, 450 and 500 pounds and at one point he set a world record in deep knee bend squatting, using 630 pounds. The reason i ask is before clicking on the link, i always understood the hepburn method to be 8x2 and increase by one rep until youre doing 8x3. The doug hepburn workout for size and strength mahlers. The doug hepburn strength and muscle building system. Its powerbuilding at its finest brutal, hard work on basic exercises. For more information on doug hepburns life and training philosophy, check out the exceptional book strongman. Doug hepburn program a excellent program determinants of. He was the first natural lifter to bench press 500 pounds, and he could squat 600 pounds for. 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. 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. The sandowplus site has added a new book by doug hepburn written by john myles in consultation with doug hepburn.
Lifting history hepburns law the doug hepburn method reddit. Mar 22, 2016 one such athlete was doug ivan hepburn. Hepburn method powerbuilding program spreadsheet 2020. Many versions of the hepburn method can be found without accessories.
Hepburn was a lifetime drugfree lifter and always opposed steroid use in sport. Thoughts on doug hepburn method powerlifting forums t. Phatburn powerbuilding program spreadsheet 2020 lift vault. Really, he created the simplest progression methods presteroid era. I finally met doug after moving to the vancouver area to pursue a radio career.
Another doug hepburn method thread starting strength. He did this despite being born with a clubbed foot and eye. He is also known as the first man to bench press 400, 450, and 500 pounds raw. Anyway, again, totally different than the true hepburn method, but true to the idea of adding volume progressively through the addition of reps with the same weight, then upon reaching the rep goal, increasing the intensity and thus lowering the volume and ramping it up again. 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. Oct 01, 2003 in 1969 bob bednarski and i were invited to lift in a contest in vancouver. Its an advanced training system designed to increase strength gains. Employing a supersimple progression system, he would show how it was possible to add 120 pounds to any major lift in a single year. The thoughts of a big brown bear doug hepburn method. Tom thurston has written the first biography of one of canadas athletic legends, doug hepburn. Doug hepburn strength training routine hepburns law. Naturally, we jumped at the opportunity to visit one of the most beautiful cities in north america and to lift with aldo.
With the recent death of doug hepburn can in vancouver there is renewed interest in this man and his role in the development of our sport. Hepburn recommends heavy rows, chins, and dips as useful accessories, so they are included in the spreadsheet as optional. The ultimate guide to powerbuilding routines mark pieciak. 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. Ive run hepburn method numerous times, never fails to pack on strength and often size. If youre looking to introduce more volume into your offseason training, this may be what youre looking for.
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. Thoughts and opinions on the doug hepburn method would be very appreciated. Doug hepburn program a excellent program free download as pdf file. This workout is a modification of the training system used by oldtime canadian strongman athlete doug hepburn. He won a weightlifting gold medal at the 1953 world championships doug was old school strong. For those who do not know what it is, here is a link. Doug hepburn, from the kitsilano neighborhood of vancouver, b. Doug built his monster physique using a workout method that was as unpretentious as the great man himself. Doug hepburns biography strongman is on amazon for a few bucks, and contains some further information on his training routines. He had literary ambitions and had a large output of essays and poems and other writings.
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