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