Bulgarian like training

[Albeetron3000]

Ive been seeing a huge come back with high frequency training and powerlifting. Seems like every joe blow is squating everyday. Wondering if anyone has had an resualts with these programs. I honestly dont understand why any natty athlete would use programs like this. Any enhaced athletes on here using these programs and getting resualts basicly is my question.

 

[weighted chinup]

I'm glad to see that high frequency is becoming more popular.

Frequency is probably more important for drug free lifters than it is for enhanced lifters imo. I would never wait 7 days before hitting a movement again even on gear, I'm almost guaranteed to notice an involution in strength and size if I did that.

There is a lot of evidence in favor of this style of training. Athletes from Eastern European countries and the old Soviet bloc countries are disgustingly strong in sports like weightlifting and many of them train with very high frequency, like the Bulgarians as you mentioned.

Nothing wrong with lifting in a fatigued state imo - the gains last 3x longer than the fatigue does, or something like that.

 

[romaleos]

IMHO Bulgarian style high volume high intensity training should be reserved for the enhanced athlete. Nattys can program such training maybe once per year or risk injury due to overtraining.

 

[Albeetron3000]

I beilive people can up the volume but at high intesity 85% and above I dont beilive natrual lifters can recover.

 

[weighted chinup]

I beilive people can up the volume but at high intesity 85% and above I dont beilive natrual lifters can recover.

I think the bigger concern would be systemic fatigue accumulated from the intensity and frequency. I personally wouldn't be too concerned about localized muscle recovery, my understanding is that this process is actually fairly quick. The bigger concern is fatigue and fatigue management. This method of training and high frequency in general is very effective but it is also very taxing on an athlete. Personally AAS hasn't made fatigue dramatically easier to manage.

 

[romaleos]

It is a fine line between super compensation and overtraining. AAS helps to keep on the gains side much easier.

 

[Mayne]

I thought powerlifting has become rather opposite to what your post mentions. I see top athletes like Lilliebridge, Leeman and Candito perform a rather less frequent routine coupled with lots of bodybuilding exercises. I am not sure what your goal is but I think it's impossible to recover on a daily basis from heavy compound movements hitting one group indefinitely. Also the Bulgarian method was a weightlifting method, not powerlifting.

 

[romaleos]

Yes the Bulgarian method was developed for Olympic Weightlifting, but can be applied to powerlifting. It is basically a circa max cycle with wave periodization. Usually a three week intensity ramp up into a deload and 1rm test.

Accessory lifts usually are bodybuilding type exercises with an intent to spur hyper trophy in lagging muscle groups. Or light weight compound movements to train bar speed or dynamic strength.

This type of training using maximal effort and dynamic effort and hypertophy method all concurrently is called the Conjugate Method made popular by Louie Simmons/Westside Barbell.

 

[Docd187123]

Here's a good review on Bulgarian training systems:

http://www.powerliftingtowin.com/the-bulgarian-method-for-powerlifting/

 

[sorcerer zypher]

I think John Broz has a couple templates around, a Bulgarian style of powerlifting. I tried it a few years back, I had gone to Broz gym (when his gym was still in Henderson, b4 he moved in into Vegas)to kinda pick his brain a bit. I got pretty burnt on it. I think I'd have to quit my job so I could eat and sleep all day to survive for very long. Then again, I might just be a huge puss, but I thought it was pretty brutal. For the record, I was clean when I tried it, but I don't think vitamin s would have helped the fatigue management very much. In other words, sure I would have gotten better results strength wise, but I'm fairly certain burn out would have still come, maybe just slightly later. A few weeks at best.

 

[Masters Power]

I've run a Bulgarian style training for bench leading up to my last several meets working up to a daily max 6 times per week for approximately 8 weeks. It can definitely work for the natural lifter but IMO it is important to stay away from grinding reps as much as possible.

I have a log of my previous meet training in this section as well as a current training log for my upcoming meet where I'm 3 weeks into Bulgarian style benching,

 

[sorcerer zypher]

I've run a Bulgarian style training for bench leading up to my last several meets working up to a daily max 6 times per week for approximately 8 weeks. It can definitely work for the natural lifter but IMO it is important to stay away from grinding reps as much as possible.

I have a log of my previous meet training in this section as well as a current training log for my upcoming meet where I'm 3 weeks into Bulgarian style benching,

Staying away from grinding reps sounds like some sage advice, I didnt even think about that when I was running it. I Probably wouldn't have gotten so burnt.

 

[Masters Power]

It took me until the second time running it to figure out that most of the days I didn't feel or perform well usually followed days with a grinding max.