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The Hepburn Method Part 3

This is the third of a multi-part video series on Canadian strongman, world champion, and powerlifter extraordinaire – Doug Hepburn.

Hepburn was a pre-steroid lifter who was one of the strongest men of his or any other generation.

He was a 1953 world champion and despite being born with a club foot, didn’t let his handicap stop him from his weight lifting goals.

Hepburn loved to mix and match routines. He used many different programs during his career and in the next few weeks, we’ll be looking at some of his favorites.

Enjoy video three of the Hepburn Method.

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Get F…in’ Big! Part 1

Mass.

Everyone wants it.

It’s the main reason the majority of youngsters get started in weight training in the first place.

They don’t get involved in it for strength or health concerns. Oh, they may be good reasons later on after an individual has been lifting the iron for awhile, but make no mistake, guys start weight training to get really f—in’ big and to get the chicks!

This is the first of a five-part series dedicated to routines that will build so much mass on you that you’ll have to enlarge the doorways of your house.

Okay, I’m exaggerating to the extreme, but you will have to buy new clothes because of your enhanced size. And the best part is, you can do this without taking any dangerous drugs.

How?

By combining the three ways to build mass into one cohesive unit.

What are the three ways to build mass?

1. A solid workout routine involving heavy weights with high sets and low reps
2. A protein-rich, high-calorie diet
3. Hard work

I can give you the first two ways…the last one must come from you. But if  you’re willing to put forth the effort, the next five weeks could be the best five weeks of your training career.

The first four parts of this series will be on four different training routines guaranteed to pack on mass for even the hardest of hardgainers. The final part of the series will focus on the actual mass gaining diet with a sample menu to get you started.

All the workouts in this series will focus on the big mass-building exercises you all know and love – the squat, deadlift, overhead press, bent-over row, and bench press – with a few other assistance exercises thrown in for balance.

The key is to get stronger in the big exercises. Pick one of the four workouts you’ll be seeing in the following weeks, combine that with a solid diet, and you’re on your way to muscle land.

Get F…in’ Big! Part 1

Monday and Thursday
Squat 1 x 10, 5 x 5
Deadlift 1 x 10, 5 x 5
Bench Press 1 x 10, 5 x 5
Overhead Press 1 x 10, 5 x 5
Pulldowns (chin grip) 1 x 10, 2 x F

Notes: The first set is a warmup set of 10 reps. Add 90% of 1-rep max and perform the 5 x 5 protocol after warmup. If you can handle three days a week, go for it, but eliminate the deadlift on that day. The pulldowns are to be done to failure. As always, increase poundages whenever possible, eat right, get adequate rest, and drink lots of water.

The Hepburn Method Part 2

This is the second of a multi-part video series on Canadian strongman, world champion, and powerlifter extraordinaire – Doug Hepburn.

Hepburn was a pre-steroid lifter who was one of the strongest men of his or any other generation.

He was a 1953 world champion and despite being born with a club foot, didn’t let his handicap stop him from his weight lifting goals.

Hepburn loved to mix and match routines. He used many different programs during his career and in the next few weeks, we’ll be looking at some of his favorites.

Enjoy video two of the Hepburn Method.

Leg Blaster Routine

Building up and working your legs hard is one of the biggest keys to getting bigger and stronger.

Strong, powerful legs equals strong, powerful body. And the only way to get those powerful legs is by squatting.

The squat is the granddaddy of all exercises – the numero uno of muscle building. Work your squats hard and watch the rest of your body grow.

Why?

Because the squat metabolically works the entire body like no other. The only exercise that comes close is the deadlift.

The value of heavy leg and squat training is so far reaching that everyone who even dabbles in strength training should know of the benefits of adding heavy leg work.

Below is a routine that is a little high in volume, but will do wonders for your overall strength program. This will give you size as well as strength. This is an especially good routine if you are a bodybuilder.

You will work on your legs two days a week and your upper body two days per week. The deadlift will be performed once a week on one of the leg days.

Leg Blaster Routine

Monday
Squats 6 x 10
Leg Press 4 x 10
Calf Work 8 x 10-15

Tuesday & Friday
Overhead Press 5 x 5-10
Bench Press 5 x 5-10
Pulldowns 5 x 5-10
Rows 5 x 5-10
Curls 5 x 10

Thursday
Front Squat 6 x 10
Deadlift 4 x 10
Calf Work 8 x 10-15

Notes: Warm-up for five minutes before working out. You want to go a little lighter in the weights, like 60-70% of your 1-rep max. This will increase the pump in your legs without burning you out as quickly if you were lifting heavier. As always, increase poundages whenever possible, eat right, get adequate rest, and drink lots of water.

The Hepburn Method

This is the first of a multi-part video series on Canadian strongman, world champion, and powerlifter extraordinaire – Doug Hepburn.

Hepburn was a pre-steroid lifter who was one of the strongest men of his or any other generation.

He was a 1953 world champion and despite being born with a club foot, didn’t let his handicap stop him from his weight lifting goals.

Hepburn loved to mix and match routines. He used many different programs during his career and in the next few weeks, we’ll be looking at some of his favorites.

Enjoy video one of the Hepburn Method. Read more

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