Hepburn Training 7/3/18 + 7/9/18
Video taken from the channel: CrazyJamon
Strength Circuits (using the Hepburn progression model)
Video taken from the channel: Ben Halsall
Doug Hepburn Bench Press Routine
Video taken from the channel: Street Strength and Bulk
Anatomy of Strength-Doug Hepburn
Video taken from the channel: Lunarisx718
THE QUICKEST WAY TO STRENGTH: DOUG HEPBURN
Video taken from the channel: ET’S RAMBLINGS: HEALTH, AGING & POLITICS
Doug Hepburns “Power & Pump” Routines & Beginners,Intermediates & Advanced Lifters
Video taken from the channel: Unbreakable Strength And Health
My Take on the Doug Hepburn Power and Pump Method
Video taken from the channel: Massive Iron Steve Shaw
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. It’s powerbuilding at its finest brutal, hard work on basic exercises. No frills, no over-complication just straight-forward mucking it out. Program A basically works like this.
After the power phase of the workout, take a ten to fifteen minute break, and then do the pump routine. Take a weight you can comfortably lift for eight reps, and do 6x3, resting just one minute between each set. At the second workout, do 5x3 and 1x4. The third workout would be 4x3 and 2x4.
In the old days, Hepburn used to run both the power phase and the pump phase in the same workout (you’ll see this recommended in the linked T-Nation article), but in his later years he recommended running only one at a time, then switching phases when the athlete became burnt out on whichever phase they were running. When alternating between the two, the athlete will achieve. Day 1 of Modified Doug Hepburn Power & Pump Porgram Link: https://www.tigerfitness.com/articles/post/doug-hepburn-power-pump-method/ Workout A: Squat +.
Answering a question aboit Doug Hepburns “Power & Pump” routines and how they fare in overall volume and how useful are they for Intermediates and advanced l. Up to that point Doug had been doing what we would now call a powerlifting routine. In a single workout at New York City gym in 1951 he squatted with 500 for reps, push-pressed 400 and bench-pressed 450’unheard-of numbers in those days. In official competition at an Olympic contest he set a world record in the press with 345 1/2. The Doug Hepburn Method.
Doug Hepburn was a Canadian strongman. He won a weightlifting gold medal at the 1953 World Championships. Doug was old school strong. He was the first natural lifter to bench press 500 pounds, and he could squat 600 pounds for reps at the age of 54. But, Doug wasn’t just strong.
He was also as big as a tank. (PUMP)Do five sets of 3 at 70% adding a rep each workout building to 5x5, with three min rests between sets. Thought the B routine would be easier than the A routine, I was fucking wrong. I love these routines and will be back on the Hepburn routines when winter comes again, and the cycling weather goes away. Barski and I also hoped that we’d get to meet Doug Hepburn, one of the legends in our sport, who also lived there.
Born with a club foot and a withered right leg, Doug was faced with many more obstacles than the average teenager when he began lifting weights at 15. Power (strength): do 5 sets of 1 with a weight you can lift for 3 reps and work up to 8 sets of 1 Pump (hypertrophy): do 6 sets of 3 with a weight you can lift 8 times and work up to 6 sets of 5 As I said, Doug Hepburn recommended upper lower splits that looked something like this: Lower: Squat, Bent Over Row, Deadlift.
List of related literature:
|from Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance|
|from Power to the People!: Russian Strength Training Secrets for Every American|
|from All Learning Is Social and Emotional: Helping Students Develop Essential Skills for the Classroom and Beyond|
|from The Russian Kettlebell Challenge: Xtreme Fitness for Hard Living Comrades|
|from Optimizing Strength Training: Designing Nonlinear Periodization Workouts|
|from Successful Coaching|
|from The Athlete’s Guide to Diabetes|
|from Glute Lab: The Art and Science of Strength and Physique Training|
|from Mental Training for Peak Performance: Top Athletes Reveal the Mind Exercises They Use to Excel|
|from Triple H Making the Game: Triple H’s Approach to a Better Body|