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The Bulgarian Method
52 pages, ebook
First published January 1, 2015
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Displaying 1 - 6 of 6 reviews
February 18, 2023
This is a primer on the Bulgarian Method to powerlifting, adapted from Olympic lifting. It is not the "true" Bulgarian system as developed by Ivan Abadjiev, which was of course suitable for Olympic weightlifters, full time athletes, and some say, athletes using steroids. Of the three I am neither. I am, however, a powerlifter with a lagging squat, and I hope this might help me.
It is essentially a HIHF (high intensity/high frequency) training system which will have you squatting every day to a "daily minimum" with the potential to hit a "daily maximum" if things go well, or even to go further. I set my daily minimum at 85% and my daily maximum just over 90%. There is a fair bit of autoregulation in there, so it is for lifters who have enough experience to understand their own body, and also can perform the lift with perfect form. The template has you squatting and benching everyday and largely ignore deadlift, much to my chagrin. Basically, when you feel good with the weight, you move up.
Again, I am running this as a peak 8 weeks out of my next meet which is going to give me time to recalibrate in 3 weeks if this does not work. I am running this ONLY for squats, as online reviews tend to show that people had mix results with bench; plus my bench program is working well right now... I don't think I would do this program if my squat was as high as my deadlift (600 dead vs 500 squats at the time of writing this...) it would be too hard giving my age. I am running this in hope to give my squat a boost. I think it might work, we will see.
This is a free ebook, a very short read, but an adequate intro to the template, brushing against the scientific underpinnings. I will admit that the writers' honesty is refreshing, in a fitness world of absolute, of "best program" and "guaranteed gainz" Nuckols and Asif are quite candid about their work. "If you have a program that currently works, please don't run this" or "it is not going to work for everybody, for some lifters it simply does nothing..." I appreciate that, it builds trust.
It is essentially a HIHF (high intensity/high frequency) training system which will have you squatting every day to a "daily minimum" with the potential to hit a "daily maximum" if things go well, or even to go further. I set my daily minimum at 85% and my daily maximum just over 90%. There is a fair bit of autoregulation in there, so it is for lifters who have enough experience to understand their own body, and also can perform the lift with perfect form. The template has you squatting and benching everyday and largely ignore deadlift, much to my chagrin. Basically, when you feel good with the weight, you move up.
Again, I am running this as a peak 8 weeks out of my next meet which is going to give me time to recalibrate in 3 weeks if this does not work. I am running this ONLY for squats, as online reviews tend to show that people had mix results with bench; plus my bench program is working well right now... I don't think I would do this program if my squat was as high as my deadlift (600 dead vs 500 squats at the time of writing this...) it would be too hard giving my age. I am running this in hope to give my squat a boost. I think it might work, we will see.
This is a free ebook, a very short read, but an adequate intro to the template, brushing against the scientific underpinnings. I will admit that the writers' honesty is refreshing, in a fitness world of absolute, of "best program" and "guaranteed gainz" Nuckols and Asif are quite candid about their work. "If you have a program that currently works, please don't run this" or "it is not going to work for everybody, for some lifters it simply does nothing..." I appreciate that, it builds trust.
October 7, 2017
Great book. Very well written and easy to digest. Greg and Omar did a fantastic job.
April 17, 2021
A solid book on applying the Bulgarian method to powerlifting. Highly recommend giving it a read if you're interested, it's free and a short read.
January 18, 2023
Interesting ideas
July 10, 2015
great book on applying the concept of Bulgarian training to the uncoached powerlifter. free PDF from Greg's website
Read
January 13, 2018I was looking for velocity units and this had a couple options, also talked about HRV which I didn't know about. Interesting.
Displaying 1 - 6 of 6 reviews