The Bulgarian Method

[Tmisatix]

This is no joke. Been running the set up for about 1.5 weeks specifically for bench and not only do I feel recovered, but my 5 rep max is feeling lighter than ever and I have increased my 1rm by 10 pounds. I've noticed a lot of upper body growth too. Going into the gym and hitting bench everyday sucks, especially before legs, though.

Anyone else doing this? You literally hit a max daily on a chosen lift. Was skeptical at first but it works. You MUST keep volume low.

May add squats or box squats to the equation as I am already doing them 2-3 times per week.

 

[Masters Power]

I am currently running it into a pl meet for bench. This is my fifth time over a period of several years.

Six days per week. I don't bench on deadlift day. One of the six days I go close grip the other five conventional.

This is the method that got me over 400 several years ago.

 

[Tmisatix]

I am currently running it into a pl meet for bench. This is my fifth time over a period of several years.

Six days per week. I don't bench on deadlift day. One of the six days I go close grip the other five conventional.

This is the method that got me over 400 several years ago.

Good luck on your meet Man
Do you do deadlifts only once a week? Squat 6 and bench 5 days ?

 

[Masters Power]

Good luck on your meet Man
Do you do deadlifts only once a week? Squat 6 and bench 5 days ?

Deadlifts once. Squat twice and bench 6 with one of those being close grip. My knees won't allow me to squat more than twice per week.

What I've seen written on the bulgarian method, which originated for Olympic lifting, regarding powerlifting is generally to bench and squat six days per week with deadlifts one day per week with either very limited or no assistance work at all.

 

[Johnny442]

Deadlifts once. Squat twice and bench 6 with one of those being close grip. My knees won't allow me to squat more than twice per week.

What I've seen written on the bulgarian method, which originated for Olympic lifting, regarding powerlifting is generally to bench and squat six days per week with deadlifts one day per week with either very limited or no assistance work at all.

What are the volume and intensity like each day when benching 6 days?

 

[Masters Power]

What are the volume and intensity like each day when benching 6 days?

Volume is very low. Here is what yesterday looked like.
5x135, 3x185, 2x235, 1x285, 1x335, 1x378, 2x2 340.

The backoff doubles are optional and based upon how you are feeling that day. The idea is supposed to be to hit a max single each day without any adrenaline flowing at all.

That is the part I find most difficult. I can do it for the first several weeks but as the max single climbs each day some adrenaline generally works its way in.

 

[Johnny442]

Volume is very low. Here is what yesterday looked like.
5x135, 3x185, 2x235, 1x285, 1x335, 1x378, 2x2 340.

The backoff doubles are optional and based upon how you are feeling that day. The idea is supposed to be to hit a max single each day without any adrenaline flowing at all.

That is the part I find most difficult. I can do it for the first several weeks but as the max single climbs each day some adrenaline generally works its way in.

Thanks man, think I’ll give it a try when I get my spinal issues squared away.

 

[Masters Power]

Thanks man, think I’ll give it a try when I get my spinal issues squared away.

Good luck I think you will like the results. It took me a few times to find my sweet spot which is around 7 or 8 weeks.

 

[DonQKong]

Love Bulgarian, tore it a new asshole with ALL THREE LIFTS EVERY DAY a few years ago. Two sessions in the gym daily. Had awesome progress. Trenbolone made me do it ... choo chooo

DQ

 

[Tmisatix]

Love Bulgarian, tore it a new asshole with ALL THREE LIFTS EVERY DAY a few years ago. Two sessions in the gym daily. Had awesome progress. Trenbolone made me do it ... choo chooo

DQ

Exactly what i want to try.
Did you split one session, or was it two separate workouts?,

I'm on no aas though

 

[Tmisatix]

Deadlifts once. Squat twice and bench 6 with one of those being close grip. My knees won't allow me to squat more than twice per week.

What I've seen written on the bulgarian method, which originated for Olympic lifting, regarding powerlifting is generally to bench and squat six days per week with deadlifts one day per week with either very limited or no assistance work at all.

I know how you feel with knees . Mine are achy sore too, especially when i get too crazy with leg volume.

I'm still interested in hypertrophy so i may split an am and pm workout. Am is all bulg and pm would be my hypertrophy work

 

[DonQKong]

Exactly what i want to try.
Did you split one session, or was it two separate workouts?,

I'm on no aas though

I did one morning and one night session, aimed for 14 hours weekly, and hit 12-13 consistently. Awesome progress, but you have to be dedicated, eat right, form right, know your body well.

If you want to read my log, search for “Bulgarian summer cut”.

DQ