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Doug Hepburn Power Training Part 2

This is another workout from former World Champion and strongman legend Doug Hepburn.

Hepburn loved to try different routines and this basic power-building program was one of his favorites.

Monday/Wednesday
Squats 5 x 5
Deadlifts 5 x 5

Tuesday/Thursday
Bench Press 5 x 5
Overhead Press 5 x 5
Curls 5 x 5

Notes: If four days is too much, drop down to 2-3 days per week. Don’t change the set-rep scheme until after you’ve been doing the program for awhile. The  5 x 5 is one of the best strength and muscle building programs ever created. As always, increase poundages whenever possible, eat right, get adequate rest, and drink lots of water. Train hard and heavy and you can’t go wrong.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

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Bulk Up Fast Routine

Here’s a nice routine for putting bulk on fast, provided you also eat right and get plenty of rest.

Gaining bulk is a matter of having the right routine combined with the right foods.

Milk, eggs, peanut butter, lean protein, whole grains, and honey are just a quick list of some great bulking foods. Add the compound, multi-joint exercises with those power foods and you’ll put on bulk faster than you ever thought possible.

Bulk Up Fast Routine

Squat (Breathing) 1 x 20
Curls 1 x 8-12
Squat (Breathing) 1 x 20
Bench Press 1 x 8-12
Squat (Breathing) 1 x 20
Overhead Press 1 x 8-12
Deadlift 1 x 10-15

Notes: Perform this routine 2-3 times per week. Never use more weight than your bodyweight when doing the squats. The major benefit from the squat comes from the breathing. Do 10 reps normal style and then the final 10 reps should be done with three deep breaths between each rep. As always, increase poundages whenever possible, eat right, get adequate rest, and drink lots of water.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

Old-School Muscle Building Routine

This is a routine developed by legendary bodybuilding writer Anthony Ditillo. It features the typical old-school type lifts with some bodyweight stuff.

The routine is full of multi-joint, compound exercises that pack on the muscle – provided you bring the motivation, determination and hard work required to build a strong, powerful, muscular body.

The program follows a typical 5 x 5 protocol mixed with a few twists. Nothing, and I do mean nothing, has built more muscle on the human body than the 5 x 5 system.

This is a great program for a beginner just getting off his break-in training and ready to make the effort needed to build slabs of muscle.

Old-School Muscle Building Routine

Workout A
Squats 5 x 5
Bench Press 5 x 5
Dips 5 x 10
Chins 5 x 5

Workout B
Deadlift 5 x 5
Overhead Press 5 x 5
Curls 5 x 10
Rows 5 x 5

Notes: Do 2 sets of progressively heavier warm-up sets followed by 3 hard work sets. It should be very, very tough to get all 5 reps on all 3 sets. Once you can, and it will take time, add 5 lbs for upper body and 10 lbs for lower body and start over again. Workout 2-3 days per week, eat right, drink plenty of water and a decent amount of rest and you’ll grow like a weed.