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Thread: Hepburn method

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    Default Hepburn method

    Just wondering if anyone has used this method for a decent amount of time (say minimum 3 months)?

    It seems very simple in theory but obviously it is the effort that you put into a program that will determine the results.

    Some links to what it is if you don't know. (although they tend to differ a little)

    Basically adding volume each session while maintaining the same intensity until the upper volume limit is reached. Then adding more intensity.

    Doug Hepburn: Power & Pump Routines ? Myosynthesis

    T NATION | Hepburn Solution for Strength and Power
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    I tried it for my overhead press, I found I got better gains from Bill Starrs pressing programme.


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    Thanks mate. Do you have a link to that one? I did some googling but nothing specific came up.
    Best Comp total 200/95/240 = 535 at 82.5kg
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    Quote Originally Posted by jzpowahz View Post
    Thanks mate. Do you have a link to that one? I did some googling but nothing specific came up.
    It's fucking dead basic

    Warmup 2-3 sets of 5-8
    Start with a weight you can easily do 6 triples.
    Finish with a back off set of 10

    Progress + 2.5kg per session

    If you can't get 6 sets keep repeating workouts till you get all 6 sets.

    If you have stalled for an entire week with no progress on the sets take a week off pressing and return to the programme.

    Press a minimum of twice a week but aim for 3 times.

    I liked doing my backoff set as BTN's to take a little bit of work back off the front delt & tricep.

    I was stalled at 82.5kg forever and this saw me strict press 90kg very quickly.

    The Hepburn programme is a pressing program as well, are you using this for press or bench wahts your aim?


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    That is very simple.

    Well, I was contemplating using it for 6 main exercises. squat, bench, DL, OHP, chins and rows.

    Was thinking of the upper/lower split with one day for low reps and other day for the higher reps.

    Was just a thought and wondering if anyone had used it for all of the big lifts.
    Best Comp total 200/95/240 = 535 at 82.5kg
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    IU don't know if the hepburn method would work for all three lifts, only one way to find out hey, I know he was renowned as the best presser in the world. @Silverback; is the old school guru, maybe he'll chime in.

    Check this bench program out, I posted it in another thread. Would like to give it a go but wayyy too much volume for my derelict shoulder joints.

    Bill Anton bench 400lbs in 3 years course

    Here's the Bill Anton course -

    From the course: All 3 times per week. 2 bananas and 2 quarts milk daily above what you are already eating. Warm up! He recommends benching 1st.

    1. 1st yr 1st period. Take a wt you can handle 12 reps 10 sets. Each week add 5 lbs. When you can't. Stay @ that wt until you can do 10x12.

    1st yr 2nd period 10 sets 8 reps.

    1st yr 3rd period 12 sets 5 reps

    1st yr 4th prd. 15 sets 3 reps
    He says that at this point you should be benching in the neighborhood of 265

    2. 2nd yr 1st prd. 12 sets 8 reps

    2nd yr 2nd period 12 sets 6 reps

    2nd yr 3rd period 13 sets 5 reps

    2nd yr 4th prd 15 sets 3 reps.
    He says you should be benching about 350. @ this point you may arch if you must.

    3. In this 3rd yr every month try your record once or twice.
    3rd yr 1st prd. 12 sets 5 reps.

    3rd yr 2nd prd. 15 sets 3 reps

    3rd yr 3rd prd. 15 sets 4 reps for the 1st 6 weeks.
    10 sets 2 reps next 6 weeks.

    3rd yr 4th prd. 1st month 10 sets 3 reps

    2nd month 12 sets 2 reps

    3rd month 13 sets 1 rep.

    He says that after this 3 year period of specializing on the bench you should be benching 400 lbs. providing you never missed a workout.


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    That is WAY too much volume for my shoulders too!
    Best Comp total 200/95/240 = 535 at 82.5kg
    SQ 210kg BP 105kg DL 240kg SOHP 70kg at 83kg
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    Hepburn's press course is just a simple but effective progressive weight gain program.


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    i remember Markos i think advocated this program for the overhead


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    Quote Originally Posted by CaT_SPeW View Post
    i remember Markos i think advocated this program for the overhead
    I rember me advocating it

    http://ausbb.com/power-lifting-stren...r-builder.html


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