Post by Jim on May 17, 2016 10:52:57 GMT -8
Credit for my understanding of this method goes to Greg Nuckols & Omar Isurf, they introduced me to this training concept which is derived from principles applied by Ivan Abadjiev during the Bulgarian Olympic Weightlifting team domination in the 70's & 80's.
Full Resources can be found on you-tube but also a more in depth manual can be downloaded here.
The reason I raise this here and now in particular is because like Jocko I train every day, I like to set the tone for my day in the AM before dawn, perhaps those of you reading this will benefit from an understanding of why I feel this methodology holds some value.
The Bulgarian method will see you lifting 80 to 95 % of your One Rep max every day, you become comfortable around heavy weights (relative to the individual), you master the movements through constant practice and If you pick the exercises carefully this can become a great platform for those of you new to training due to its simplicity.
In my approach to this manual I took Four critical compound (Full-Body) lifts and avoided isolation movements.
Important - if you are going to get bigger, faster and stronger, you need to do so as a whole. I found after a couple of years training with Isolation based programming, hitting muscle groups twice a week allowed me to get bigger for sure but my Central Nervous System and join mobility had not scaled at the same rate because it had not had to co-ordinate multiple muscle groups in tandem. Injuries ensued, heavy dead-lifts, benches and squats are not where you want to be without developing this type of strength FIRST.
Enter The Bulgarian Method -
The idea is that every rep results in the same "amount" fatigue being accrued each time you perform it.
The more fatigued you get, the less efficient your reps become.
So there is a point of diminishing returns.
Limit your reps, to 2 - 3
Limit your sets to 2 - 3
Do this everyday and leave your ego out.
Give yourself an honest appraisal of what a 1RM looks like for you, because you need to set a Daily Min/Max 80/95% and the Daily minimum is none negotiable; perfect form, able to crush that weight without getting amped or listening to music. No Emotive Lifting, concentrate on what you are doing and execute.
Start at 80% and work your way up based on how you feel.
After a few weeks of this your body will start to adjust and realise this guy isnt going to stop (This adjustment is not comfortable).
I find that Benching, Dead-lifting, Squatting and Weighted Pullups /Bent Over Rows ... good starting point.
Full Resources can be found on you-tube but also a more in depth manual can be downloaded here.
The reason I raise this here and now in particular is because like Jocko I train every day, I like to set the tone for my day in the AM before dawn, perhaps those of you reading this will benefit from an understanding of why I feel this methodology holds some value.
The Bulgarian method will see you lifting 80 to 95 % of your One Rep max every day, you become comfortable around heavy weights (relative to the individual), you master the movements through constant practice and If you pick the exercises carefully this can become a great platform for those of you new to training due to its simplicity.
In my approach to this manual I took Four critical compound (Full-Body) lifts and avoided isolation movements.
Important - if you are going to get bigger, faster and stronger, you need to do so as a whole. I found after a couple of years training with Isolation based programming, hitting muscle groups twice a week allowed me to get bigger for sure but my Central Nervous System and join mobility had not scaled at the same rate because it had not had to co-ordinate multiple muscle groups in tandem. Injuries ensued, heavy dead-lifts, benches and squats are not where you want to be without developing this type of strength FIRST.
Enter The Bulgarian Method -
The idea is that every rep results in the same "amount" fatigue being accrued each time you perform it.
The more fatigued you get, the less efficient your reps become.
So there is a point of diminishing returns.
Limit your reps, to 2 - 3
Limit your sets to 2 - 3
Do this everyday and leave your ego out.
Give yourself an honest appraisal of what a 1RM looks like for you, because you need to set a Daily Min/Max 80/95% and the Daily minimum is none negotiable; perfect form, able to crush that weight without getting amped or listening to music. No Emotive Lifting, concentrate on what you are doing and execute.
Start at 80% and work your way up based on how you feel.
After a few weeks of this your body will start to adjust and realise this guy isnt going to stop (This adjustment is not comfortable).
I find that Benching, Dead-lifting, Squatting and Weighted Pullups /Bent Over Rows ... good starting point.
