Doug Hepburn Bench Press Success Formula
The Doug Hepburn bench press success formula was developed by Doug Hepburn, a strongman competitor from the United States. His success story inspired many lifters to follow his example. However, it seems like there are some problems with this method. There are other methods out there which have been proven to work better than this one. Some of them include:
1) The Bulgarian Method (Berk).
2) The Kroc Routine.
3) The 5/3/1 Program.
So what’s the problem? Why do they all fail to produce similar results? What makes this one so different from others?
Let’s take a look at the details of how Doug Hepburn created his successful bench press routine.
How Doug Hepburn Created His Successful Bench Press Routine
He used the following criteria when creating his bench press success formula:
It must be easy to learn. It must provide immediate results. It must not require any equipment or special skills. It should allow for multiple variations to maximize training effectiveness.
The routine you’re going to learn consists of only four exercises: pushups, bench presses, bent-over rows, and deadlifts. You will perform 5 sets of 5 reps for each exercise. The first set will be performed with a slow and controlled movement. In the remaining sets, you are to increase the speed of your movements as much as possible. Take a rest after completing the last set of each exercise.
This program is very simple to understand and follow. It can also be combined with another more complex routine if you need to switch from one day to the next. It’s a great addition for people who are just starting to learn effective training methods. However, this routine doesn’t provide you with any advanced training techniques and strategies. This is a major disadvantage when compared to other programs.
So Why Does This Routine Seem To Be A Failure?
Most people have a hard time believing that such a simple routine can produce excellent results. This is a common fault found in the general population. We tend to over-complicate things. We also have a natural tendency to believe that professional athletes must be using some highly-secret training techniques in order to reach the top. The truth, however, is usually quite different.
Now, you may be wondering why so many people seem to dislike this program even though it is very effective. The answer is: most of the people are attracted to more complicated and “mysterious” training methods. The effectiveness of this routine decreases its appeal.
Here’s an example to better explain what I mean:
When Arnold Schwarzenegger was a teenager, he had a limited amount of free time. Most of his peers were interested in girls, hanging out, partying, and other social activities. However, he had other plans. He decided to spend most of his time in the gym.
Now, if he chose the Doug Hepburn routine, he would’ve achieved great strength and muscle mass. He would’ve been able to impress the ladies with his ability to deadlift a small truck. However, he wouldn’t have had as much free time to hang out with his friends.
Keeping this in mind, it’s easy to understand why most people are not attracted to this routine.
Who wants to spend most of their free time in a gym?
This is why the routine seems to be a failure. However, it isn’t.
What’s The Best Thing About This Routine?
This program is very effective if you have limited time to train. However, many people don’t have this problem. They have the time, but they lack the motivation. This program can solve this problem quite easily.
The reason is: you can’t be a lazy bum when it comes to this routine. If you only perform half-assed efforts, then you’re not going to get the desired results. It’s very easy to spot a lazy person when they’re using this routine. Their form will be terrible and they’ll most likely be complaining about how heavy the weights are.
This routine will keep you on your toes. If you do decide to use it, I suggest that you also adopt the mentality of an elite athlete. Take every set seriously and give it your all, otherwise there’s no point in even doing the routine in the first place.
What Are The Possible Drawbacks?
This program is not for the weak-minded. As I’ve already pointed out, you have to be willing to put forth serious effort in order to achieve the desired results. Many people lack this necessary trait, which is why they fail to reach their goals.
This program may also restrict your social life. Many people will complain about not having time to hang out with their friends on a regular basis. This shouldn’t be a problem for those with a singular focus on weight training (and reaching their genetic potential).
If your only goal is to look “OK”, then there are much better programs out there for you. This routine is designed for people who want to reach the absolute pinnacle of physical development. It will work, but only if you are truly dedicated.
Should You Use This Program?
I wouldn’t recommend this routine to most people. Most people lack the dedication and mental toughness to achieve their goals with this program. If you do decide to use it, then you need to make sure that your sole goal is to reach your genetic potential.
If you’re a casual lifter, then I would recommend one of the many “beginner programs” that are out there. They’re much more user-friendly and will help you achieve your goals a lot faster. If you’re really serious about weight training, then I would recommend you read through the following books:
These books can help you take your training to the next level. In addition, they will help you develop the mindset of a champion.
Everything else is in you.
Sources & references used in this article:
Prediction of power lifting performance on the basis of selected anthropometric variables by S Kumar, K Singh – 2018 – theyogicjournal.com
Destructive grazing, epiphytism, and disease: the dynamics of sea urchin-kelp interactions in Nova Scotia by RE Scheibling, AW Hennigar… – Canadian Journal of …, 1999 – NRC Research Press
The constructionist analytics of interpretive practice by JA Holstein, JF Gubrium – Strategies of qualitative inquiry, 2013 – books.google.com
John Law: Economic theorist and policy-maker by AE Murphy, FEEAE Murphy – 1997 – books.google.com
The judicial committee and its critics by AC Cairns – Canadian Journal of Political Science/Revue …, 1971 – cambridge.org
The Theatre of Robert Wilson by A Holmberg – 1996 – books.google.com
On Film: A Social History of Women Lawyers in Popular Culture 1930-1990 by R Sheffield – Loy. LA Ent. LJ, 1993 – HeinOnline
Growth in a Time of Debt by CM Reinhart, KS Rogoff – American economic review, 2010 – pubs.aeaweb.org