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Forum » Bulgarian weightlifting training, doing your one rep max 50 to 60 times a day
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Thread: Bulgarian weightlifting training, doing your one rep max 50 to 60 times a day

post 1636408323 04-17-2021, 02:48 AM
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Bulgarian weightlifting training, doing your one rep max 50 to 60 times a day



200kg+ lifts, 50 to 60 times a day 5 days a week


Meanwhile on American fitness websites....




https://www.muscleandstrength.com/ar...s-is-more.html

Did 3 sets of biceps curls on Monday and again on Wednesday? You dun fuked up son, no gains for you
post 1636408393 04-17-2021, 02:51 AM
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Yes but don’t forget these guys are genetic freaks blasting all kinds of gear who make their living from lifting weights
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post 1636408513 04-17-2021, 02:57 AM
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Remove the gear use and lets see how recovery goes.
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post 1636408613 04-17-2021, 03:02 AM
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Originally Posted By Singularity7⏩
Remove the gear use and lets see how recovery goes.
yea bro, gear takes you from over-training cause you did some 30lb curls on Monday and then again on Wednesday to a 200kg clean and jerk 20 times a day 5 days in a row.


Look the guys were obviously on gear but its also obvious that the obsession with over-training in the modern western lifting circles is quite a bit overblown.
post 1636408723 04-17-2021, 03:07 AM
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The low volume training meme is responsible for more lost gains in the past couple of decades than anything else I can think of
post 1636432713 04-17-2021, 12:29 PM
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Originally Posted By Kewbrah⏩
The low volume training meme is responsible for more lost gains in the past couple of decades than anything else I can think of
Feels fukin bad man
post 1636433083 04-17-2021, 12:36 PM
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Bulgaria hasn’t produced a single mr Olympia winner, don’t think they even have a single competitor. The us has Ronnie, jay, phil, Rhoden etc.
post 1636433563 04-17-2021, 12:46 PM
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Originally Posted By Singularity7⏩
Remove the gear use and lets see how recovery goes.
exactly this bulgarian style training is the most horrendous training style imaginable.

and by horrendous I mean bad lol and on second thought even using supplements it seems like a horrible idea.
post 1636434213 04-17-2021, 12:55 PM
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Originally Posted By randombrah102⏩


200kg+ lifts, 50 to 60 times a day 5 days a week


Meanwhile on American fitness websites....




https://www.muscleandstrength.com/ar...s-is-more.html

Did 3 sets of biceps curls on Monday and again on Wednesday? You dun fuked up son, no gains for you
Which method or philosophy is correct is not always absolute. Sure, if you are a hand picked athlete who does nothing but train and sleep and is willing to die in order to win an Olympic medal, the Bulgarian method is great. If you're just an average Joe, it's just not possible and wouldn't be productive even if you could attempt it. The method has to match the man, and his goals.
post 1636436173 04-17-2021, 01:28 PM
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Originally Posted By Kewbrah⏩
The low volume training meme is responsible for more lost gains in the past couple of decades than anything else I can think of
Let me see if I can understand where you're coming from. How much volume do you think is optimal for your typical lifter? And weight 1rm%? And rest times? For strength or size?

It's hard to say what qualifies as low volume unless you're specifically referring to maximal effort lifts and overloading.

I take my training cues from the HCT-12 program. 30 reps in the working range, at 80% of 1rm, with 30 seconds of rest, in sets of 6 for optimal strength and size based on research.

There are so many tradeoffs to consider though.
post 1636436273 04-17-2021, 01:29 PM
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generally speaking the more you do something the better youll be at it
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post 1636436633 04-17-2021, 01:36 PM
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I have gotten a stronger bench by taking 7 days off . I hate it because I like to bench on Thursday’s religiously,but if I want to increase my max I need another day off .
Can definitely feel the difference an extra day feels in my joints also , and I can tell I haven’t healed completely since my last session.
I am referring to heavy weights though, my max for 5-6 reps every time . If I go lighter or use dumbbells, I can bench more often .
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post 1636436823 04-17-2021, 01:40 PM
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Real man training
post 1636436853 04-17-2021, 01:40 PM
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Originally Posted By MinisterOfLust⏩
Real man training
something you know nothing about and will never get close to achieving
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post 1636437003 04-17-2021, 01:45 PM
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Mirin their dedication to the overtraining is a complete myth philosophy.
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post 1636437223 04-17-2021, 01:49 PM
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@ 7:25 They talk about many athletes who did that intense training got injured, and Botev himself said very few people can handle that level of training, and that he confirms he saw many injuries.

So it's for genetic freaks.
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post 1636437243 04-17-2021, 01:50 PM
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Originally Posted By messomi⏩
exactly this bulgarian style training is the most horrendous training style imaginable.

and by horrendous I mean bad lol and on second thought even using supplements it seems like a horrible idea.
It's definitely a horrible idea for your average lifter who wants to minimize injuries and promote longevity. 7 times 1 rep max is great for building strength in a lift. But they do that several times per day.

One reason I can think of is that if your testosterone is going to be dropping off after about an hour. That isn't a problem for these guys.

Going based off of the video, there is a lot of competition and they are looking for the strongest lifters. Survival of the fittest. That means it doesn't matter how many people get injured as long as the last one standing is the strongest remaining.

But that's a short term approach to finding the strongest. Who knows how much potential was lost when someone was injured. Just a thought.

Most people want to get bigger and stronger and not get injured. But they also have limited time, limited space, a limited diet, and limited rest. Lifting isn't the only stress on our bodies either.

It makes more sense when you consider that lifting is a passion and there is nothing else to do in Bulgaria.
post 1636437563 04-17-2021, 01:59 PM
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Originally Posted By JGats⏩
It's definitely a horrible idea for your average lifter who wants to minimize injuries and promote longevity. 7 times 1 rep max is great for building strength in a lift. But they do that several times per day.

One reason I can think of is that if your testosterone is going to be dropping off after about an hour. That isn't a problem for these guys.

Going based off of the video, there is a lot of competition and they are looking for the strongest lifters. Survival of the fittest. That means it doesn't matter how many people get injured as long as the last one standing is the strongest remaining.

But that's a short term approach to finding the strongest. Who knows how much potential was lost when someone was injured. Just a thought.

Most people want to get bigger and stronger and not get injured. But they also have limited time, limited space, a limited diet, and limited rest. Lifting isn't the only stress on our bodies either.

It makes more sense when you consider that lifting is a passion and there is nothing else to do in Bulgaria.
someone in this thread already said but weight lifting as in the Olympics lifts is more about technique than strength doing bulgarian on your main lifts?

horrible at best.

bulgarian was invented as a program for weight lifters as in olympic lifters it is freaking horrible for building strength.
post 1636437833 04-17-2021, 02:07 PM
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- Olympic weightlifting is dependent as much on technique as it is on strength. Therefore you need to practice it more to get really good at. For the same reason your body can handle a lot more maxes and it's not that taxing on the body. Even a poverty lifter like me can hit multiple 1rms in a single session on that excersise every day. If I tried the same on deadlifts, I would probably end up in a wheelchair soon.
- The guy in that video is on gear and strong enough to squat a small car for reps, but still has a dadbod. If you are a lifter looking for size, this dude is definetely the wrong address.
- I read somewhere to do that Bulgarian Style training with powerlifting excersizes, you'd have to do half the reps you could normally do with said excersize and repeat the workout every hour. Not shure how legit that advice was.
Originally Posted By messomi⏩
exactly this bulgarian style training is the most horrendous training style imaginable.

and by horrendous I mean bad lol and on second thought even using supplements it seems like a horrible idea.
I used it to get proficent at chin ups as a fat wannabe powerlifter in a short time. I tried it for these, because they are not that taxing.
post 1636440803 04-17-2021, 03:01 PM
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It's not the intensity of training that's the issue; it's consistency. You can make just slight increases in intensity and/orworkload and still get gains vs someone who goes balls out only to end up injured or overtrained or slack with their training consistency and then they have to restart all over again.
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post 1636441663 04-17-2021, 03:13 PM
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post 1636464393 04-17-2021, 09:30 PM
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Originally Posted By JGats⏩
Let me see if I can understand where you're coming from. How much volume do you think is optimal for your typical lifter? And weight 1rm%? And rest times? For strength or size?

It's hard to say what qualifies as low volume unless you're specifically referring to maximal effort lifts and overloading.

I take my training cues from the HCT-12 program. 30 reps in the working range, at 80% of 1rm, with 30 seconds of rest, in sets of 6 for optimal strength and size based on research.

There are so many tradeoffs to consider though.
I barely know what all those terms mean.

Well, I do, but I've never incorporated any of them in my training. I just smash each muscle with heaps of supersets, drop sets, high reps, low reps, etc etc until they are jelly. Fun to do an delivering results into my 50s. Plus a LOT of cardio coz that is what I love most of all.

But I was referring to the SS and neo-SS programs where some skinnyfat noob is told to do about 5 total sets of chest exercises (5 reps each) per week and 3-6 months later they look worse than ever and they quit.
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