Bulgarian Method (Powerlifting)

[21s]

Who here has tried this out? It's a program to improve your bench+squat by doing them EVERYDAY.. Im not sure 100% how it works though,but sounds pretty badass. If you've done this then please explain to me how this works. Thanks

-Magpie

 

[Docd187123]

I've tried it and decided it's just not needed. You can make the same programs, even faster, with other programs. I

 

[21s]

I've tried it and decided it's just not needed. You can make the same programs, even faster, with other programs. I

What's a good program you recommend Brother? did you get stronger on this program cus to me it does seem too much.

 

[Docd187123]

What's a good program you recommend Brother? did you get stronger on this program cus to me it does seem too much.

The frequency is high and to compensate the volume is dramatically reduced from a normal type program. In an overly simplistic explanation you only work up to a daily max (which varies day to day) and then do a back off set or two with 10-20% less weight so that's only 3 working sets really, and two of which are only 80-90% of your max that day.

I gained some strength but not too much. I switched off of it bc I didn't have that many days to dedicate to lifting. I'd rather do 3-4days for 2hrs or so a day vs 6days a week and 1hr a day

Edit* I think MastersPowers uses the Bulgarian method for his benching and the guy is a beast. If you do decide to run it he will be an I amiable resource to help you with it.

 

[21s]

The frequency is high and to compensate the volume is dramatically reduced from a normal type program. In an overly simplistic explanation you only work up to a daily max (which varies day to day) and then do a back off set or two with 10-20% less weight so that's only 3 working sets really, and two of which are only 80-90% of your max that day.

I gained some strength but not too much. I switched off of it bc I didn't have that many days to dedicate to lifting. I'd rather do 3-4days for 2hrs or so a day vs 6days a week and 1hr a day

Edit* I think MastersPowers uses the Bulgarian method for his benching and the guy is a beast. If you do decide to run it he will be an I amiable resource to help you with it.

Thanks, I might try it out and see how it goes anyway. It's sounds quite taxing on the CNS if anything. I don't have that much time either.. Roll on New Years when I finish my home gym lol !

 

[ruckin]

The real bulgarian method was created for elite level olympic lifters, and it had them lifting 3x per day. Also it was (obviously) created for the olympic lifts, which are significantly less taxing on the body than heavy squats/benches/deads and easier to recover from. Just something to keep in mind if you decide to try it as to not bury yourself.

 

[Perrin Aybara]

I read Squat Every Day and found it interesting, but like Doc said I'd rather be in the gym for two hours four days a week than trying to get in every day for an hour. If I had a sick home gym setup I'd probably give it a shot someday just to try it out though.

Higher frequency routines have worked great for me, pressing and squatting 3-4x/week and deadlifting 2x/week.

 

[Perrin Aybara]

Also, if you're going to do it you should ease into it. Try 3x/week for a couple months before going into 4x for awhile and go from there. In the book he recommends adding a light day at first when you're adding another day and build yourself up to where it's a normal day.

You should absolutely listen to your body when doing this to prevent injury. If your lifts start regressing or you have nagging pains take it easy for awhile.

 

[21s]

Also, if you're going to do it you should ease into it. Try 3x/week for a couple months before going into 4x for awhile and go from there. In the book he recommends adding a light day at first when you're adding another day and build yourself up to where it's a normal day.

You should absolutely listen to your body when doing this to prevent injury. If your lifts start regressing or you have nagging pains take it easy for awhile.

Thanks, yeah I'm going to start 3x a week before every bodybuilding type workout. For example I'll do squats and bench then if I'm training back I'll train back for another hour or so after.

 

[dnoyez]

Russian Squat Routine - Google Sheets

This one is great and is 6 weeks.Squat,dead and bench 3x week.Just go to file and download excel doc.Its based of the russian squat program.

 

[dnoyez]

The real bulgarian method was created for elite level olympic lifters, and it had them lifting 3x per day. Also it was (obviously) created for the olympic lifts, which are significantly less taxing on the body than heavy squats/benches/deads and easier to recover from. Just something to keep in mind if you decide to try it as to not bury yourself.

Good point.

 

[21s]

Russian Squat Routine - Google Sheets

This one is great and is 6 weeks.Squat,dead and bench 3x week.Just go to file and download excel doc.Its based of the russian squat program.

Even better, cheers bud!

 

[romaleos]

High volume Heavy load is a quick path to injury. On the contrary ruckin, oly lifts are worse than the power lifts even though it is done at a lesser weight because of the positions required. The ROM for power lifts are less thus the higher loads.

IMHO, any Bulgarian, Russian, eastern bloc method should be reserved for the very experienced lifter. An experienced lifter is one who knows their pr numbers and is at a point where pr gains are for example 2-3 pounds over a 8-12 week strength cycle. This is someone who has done everything to gain strength but is truly plateaued.

Secondly, nutrition, sleep and PEDs have to be on point. What creates injury for an experienced lifter with good form is the lack of recovery. I don't know how many times I've seen guys get into the 8th week of smolov and blowout a knee or tear a pec.

These methods are no joke. You have to absolutely sure you're ready and check the ego at the door. Good luck. If you want to keep it Bulgarian-esque then try Westside Barbell Method. It only has once a week Pr days for each lift.

 

[ruckin]

@romaleos how've you been bro? I haven't seen you here in a while

 

[Masters Power]

I've run a modified Bulgarian method benching only into four different meets. 10 weeks was too long as I stalled near the end and came into the meet with some nagging injuries. I then ran one for 6 weeks when I felt I left some weight on the table. So 8 weeks (7 weeks plus meet week) has been used the past two meets.

I run the program 6 days per week. What Doc described above is pretty close to how I worked up each day. As an example 5x155, 5x205, 2x255, 1x305, 1x355, 1x training max 395, 2x2 355. Occasionally if I feel particularly week going into a session I would work up to a three rep max instead of a max single but this might only happen once or twice during the entire run.

I hit 411 in training at 196 and a little north of 400 at the same weight in a meet. Previous meet high prior to any of the 4 Bulgarian runs was 357.

I agree with romaleos this is an advanced program and you will need plenty of sleep when running it. I've run it without any PED's but my guess is that recovery would be enhanced with PED's and NPP might be particularly useful if you are older and/or have joint problems as your shoulders, elbows and wrists can definitely start to sting after heavy benching 6 times per week for weeks on end.

I have no experience running the method for squatting.

 

[21s]

I've run a modified Bulgarian method benching only into four different meets. 10 weeks was too long as I stalled near the end and came into the meet with some nagging injuries. I then ran one for 6 weeks when I felt I left some weight on the table. So 8 weeks (7 weeks plus meet week) has been used the past two meets.

I run the program 6 days per week. What Doc described above is pretty close to how I worked up each day. As an example 5x155, 5x205, 2x255, 1x305, 1x355, 1x training max 395, 2x2 355. Occasionally if I feel particularly week going into a session I would work up to a three rep max instead of a max single but this might only happen once or twice during the entire run.

I hit 411 in training at 196 and a little north of 400 at the same weight in a meet. Previous meet high prior to any of the 4 Bulgarian runs was 357.

I agree with romaleos this is an advanced program and you will need plenty of sleep when running it. I've run it without any PED's but my guess is that recovery would be enhanced with PED's and NPP might be particularly useful if you are older and/or have joint problems as your shoulders, elbows and wrists can definitely start to sting after heavy benching 6 times per week for weeks on end.

I have no experience running the method for squatting.

If I was to do that everyday without PEDs, do you think I could squeeze in some bodybuilding work too? So my week would go something like this for example...
Mon- [Bench] Legs.
Tue- [Bench] Chest (incline/decline work), Delts, Triceps.
Wed- [Bench] Back, Biceps, Traps.
Thu- [Bench] Repeat^^
Fri- [Bench]
Sat- [Bench]
Rest

 

[Masters Power]

Yes with the exception of the extra chest work which isn't needed. I would also only do tricep work once per week. Preferably on Saturday following bench so you are recovered for benching Monday.

 

[romaleos]

@romaleos how've you been bro? I haven't seen you here in a while

Doing great bro! Thanks! Hope all is well in rugby land. I still read meso everyday. Not much strength and conditioning talk. I try to reserve posting only things I know about or want to ask a question for.

I'm waiting for the chat room to catch on. So we could all shoot the shit and joke around.

 

[romaleos]

If I was to do that everyday without PEDs, do you think I could squeeze in some bodybuilding work too? So my week would go something like this for example...
Mon- [Bench] Legs.
Tue- [Bench] Chest (incline/decline work), Delts, Triceps.
Wed- [Bench] Back, Biceps, Traps.
Thu- [Bench] Repeat^^
Fri- [Bench]
Sat- [Bench]
Rest

You should really look into Westside. Most of their accessory work is bodybuilding excercises. 1-2 Main lifts on a periodized wave with 3-4 accessory lifts most of which are bodybuilding movements. 4x a week. Good luck. Especially trying to make sense of Louie's book lol.

 

[jaymaximus]

You should really look into Westside. Most of their accessory work is bodybuilding excercises. 1-2 Main lifts on a periodized wave with 3-4 accessory lifts most of which are bodybuilding movements. 4x a week. Good luck. Especially trying to make sense of Louie's book lol.

Just started this myself