I can hit 225 for 5 clean reps for a few sets, is it possible to squat everyday but really simply just warm up until I hit 225 for a single then finish the rest of my workout? Then later finish the rest of my workout as normal?
Do you recommend a certain baseline of fitness before trying out this method? I'm relatively new to lifting. I've been doing 5×5 for about 3.5 months right now my squat is at 165.
Great I'll give it a shot, been squatting for 8 years I cant seem to pass 455 lbs at weight 200 weight class in the regular back squat, I'll give it a shot.
Can anyone help me out? I signed up and got the email to download the manual, but I can't download in on my iPhone. Anyone know an app I can use or anything I can do to help? Thanks in advance
Max Bp: 155 Max squat:155 I am 12 going into the 8th grade & Squat matters & I am always strong in the bench press but when I squat my back & shoulders hurt but I still squat correctly
Can bodybuilders use those method ? purely for aesthetics I mean. Isn't it recommended that you leave a rest day to grow between lifts? I don't care for setting PRs but I'd like to make more hypertrophy gains. Thanks for the info.
I have fully read the article a couple times now, very great content. Especially for something that is free. One answer i can't seem to find in this article, is how to actually progress? I know you're supposed to work up to a daily max that is around 85-90% of your 1RM and if you can't hit that, you do your backoff sets. But do we increase the weight by 5lbs every week? Much appreciated if someone could answer, i'm really excited to get into this program, but all i've been doing so far is hitting my Daily max for 1 rep for the past week.
Ive been doing this since 2012 and i called it high frequency training for strength from christian thibaudeau but sadly life happened and i haven't trained properly for 4 yrs but i guess people call it the bulgarian method cuz it sounds like a really sexy name to draw ppl in lol but no one is really doing the Bulgarian method but from my exp it works however once u stop and dont do any lifting or traditional powerlifting program, progress will stop and regress rapidly, im starting this again for at least 4 months and then switch to bodybuilding, then rinse and repeat, if it works ima start competing because i always want to <3 btw i haven't read ur book but im assuming im basically doing the same thing but with no back off sets unless i plateau then ill add backoff sets or maybe de load cuz overdoing it
I have always struggled to keep my heels down during squats. I squatted 3 times a week all throughout high school football, and I never got past a 365lb squat. My bench was at 340. Not good…I know. Anyways…that was 4 years ago. And I just figured out why my heals dont stay down today.
My hip flexors are weak as crap. I did some stretches on my hip flexors and tried to open up some flexibility. I immediately noticed that it was easier to keep my heals closer to the ground. I am still not able to do heavy weight and keep my heels planted completely, but I am moving in the right direction and I am hoping to continue strengthening my hip flexors so that I can finally make my way to a 400lb squat.
Winner of a video, been searching for "fat gripz deadlift" for a while now, and I think this has helped. You ever tried – Yenabriel Deadlift Smasher – (just google it ) ? Ive heard some amazing things about it and my brother in law got excellent success with it.
Hit a major plateau with squats and just general leg gains so I wanted to do something drastic and what sounds more drastic than going from working legs twice a week to then doing them everyday. With that said – I only did the program for three weeks and worked with much lower weights and focused on volume. I did 6 total working sets each of 12, 11 or 10 reps and only in the third week did I squat roughly over mt 50% 1 rep max. Leg gains came in DAILY. My quads grew. My glutes grew and my 1 rep max went up. All after just 3 weeks. Plan on taking a quick break and then going right back into it. Definitely worth experimenting with if you are struggling to see substantial progress.
When doing your bulgarian method , is it ok to squat low bar 5 times a week or should i do variations to not over-use the movement? for example : 3 times low bar – 2 times front squat ?
I read the pdf, and confused about daily max. 1. Do you only do a single for 1 set? Or, would you do as much sets of possible, and for how many reps? 2. If you pick you would do paused squat for 5rm, do you only do 1 set or multiple sets? 3. Could someone give an example of how they would run the program when there is like 20 variations of squat PRs possible? Would you tackle one a day, how would you mix them up?
I am from Bulgaria. I'm so proud when seeing so much people using this method. We have many champions and strong people around here💪💪💪btw i'm 16 years old and i can squat 200 kg/440 lbs on high bar just with belt because of this method😃😃😃
45 comments
I'm going to try this. But mainly because regular training has starting plateau-ing no matter what I add
cheers for the document buddy about time someone did something for the subscribers that doesn't require going on their website! (y)
I can hit 225 for 5 clean reps for a few sets, is it possible to squat everyday but really simply just warm up until I hit 225 for a single then finish the rest of my workout? Then later finish the rest of my workout as normal?
Greg is the Bob Ross of powerlifting.
Do you recommend a certain baseline of fitness before trying out this method? I'm relatively new to lifting. I've been doing 5×5 for about 3.5 months right now my squat is at 165.
Penitentiary style training is closely related. Minus the anal savagery, unless your into that sort of thing.
Great I'll give it a shot, been squatting for 8 years I cant seem to pass 455 lbs at weight 200 weight class in the regular back squat, I'll give it a shot.
gj
I download the ebook guys.
Can anyone help me out? I signed up and got the email to download the manual, but I can't download in on my iPhone. Anyone know an app I can use or anything I can do to help? Thanks in advance
omar your my #1 man love u dude
I thought your toes weren't suppose to go past your knees any help here?
Max Bp: 155
Max squat:155
I am 12 going into the 8th grade & Squat matters & I am always strong in the bench press but when I squat my back & shoulders hurt but I still squat correctly
Can bodybuilders use those method ? purely for aesthetics I mean. Isn't it recommended that you leave a rest day to grow between lifts? I don't care for setting PRs but I'd like to make more hypertrophy gains. Thanks for the info.
I have fully read the article a couple times now, very great content. Especially for something that is free.
One answer i can't seem to find in this article, is how to actually progress? I know you're supposed to work up to a daily max that is around 85-90% of your 1RM and if you can't hit that, you do your backoff sets. But do we increase the weight by 5lbs every week? Much appreciated if someone could answer, i'm really excited to get into this program, but all i've been doing so far is hitting my Daily max for 1 rep for the past week.
come on ass to the grasssss
lol. Total 1885lb. He is not natural!
Could you do Bulgarian for any exercise?
Rich piana is my favorite natty bodybuilder.
i have heard from people that this program really damages your knee is it true?
When we subscribe how do we get the manual is it online? How to I access it?
is this bulgarian program still available. i trying to get it but it never came through
good job but comon people you want better results you must diet and take good supps wether its sarms..prohormones or just the real stuff!👊💪
Ive been doing this since 2012 and i called it high frequency training for strength from christian thibaudeau but sadly life happened and i haven't trained properly for 4 yrs but i guess people call it the bulgarian method cuz it sounds like a really sexy name to draw ppl in lol but no one is really doing the Bulgarian method but from my exp it works however once u stop and dont do any lifting or traditional powerlifting program, progress will stop and regress rapidly, im starting this again for at least 4 months and then switch to bodybuilding, then rinse and repeat, if it works ima start competing because i always want to <3 btw i haven't read ur book but im assuming im basically doing the same thing but with no back off sets unless i plateau then ill add backoff sets or maybe de load cuz overdoing it
Dude says he went from a 385 bench to 419 bench in 3 months but claims natty lol
interesting. makes sense. it's alot like the necleus overload approach.
Where do you find the manual, I downloaded it but can't find it
I have always struggled to keep my heels down during squats. I squatted 3 times a week all throughout high school football, and I never got past a 365lb squat. My bench was at 340. Not good…I know. Anyways…that was 4 years ago. And I just figured out why my heals dont stay down today.
My hip flexors are weak as crap. I did some stretches on my hip flexors and tried to open up some flexibility. I immediately noticed that it was easier to keep my heals closer to the ground. I am still not able to do heavy weight and keep my heels planted completely, but I am moving in the right direction and I am hoping to continue strengthening my hip flexors so that I can finally make my way to a 400lb squat.
Winner of a video, been searching for "fat gripz deadlift" for a while now, and I think this has helped. You ever tried – Yenabriel Deadlift Smasher – (just google it ) ? Ive heard some amazing things about it and my brother in law got excellent success with it.
Gonna read your ebook, very interested in this method.
1:40 holy shit it's off season Santa!! when do you cut to grey?
Here we go 3 years today
Gonna give this a shot. Thanks guys.
Hit a major plateau with squats and just general leg gains so I wanted to do something drastic and what sounds more drastic than going from working legs twice a week to then doing them everyday.
With that said – I only did the program for three weeks and worked with much lower weights and focused on volume. I did 6 total working sets each of 12, 11 or 10 reps and only in the third week did I squat roughly over mt 50% 1 rep max.
Leg gains came in DAILY. My quads grew. My glutes grew and my 1 rep max went up. All after just 3 weeks. Plan on taking a quick break and then going right back into it. Definitely worth experimenting with if you are struggling to see substantial progress.
I learned that without Bulgarians, I did it with Overhead press 1995 never read or heard about this until Now
Yall noob need a heavy thing to squat
When doing your bulgarian method , is it ok to squat low bar 5 times a week or should i do variations to not over-use the movement? for example : 3 times low bar – 2 times front squat ?
I read the pdf, and confused about daily max.
1. Do you only do a single for 1 set? Or, would you do as much sets of possible, and for how many reps?
2. If you pick you would do paused squat for 5rm, do you only do 1 set or multiple sets?
3. Could someone give an example of how they would run the program when there is like 20 variations of squat PRs possible? Would you tackle one a day, how would you mix them up?
Anyone else not get the email with the Bulgarian Method?
I am from Bulgaria. I'm so proud when seeing so much people using this method. We have many champions and strong people around here💪💪💪btw i'm 16 years old and i can squat 200 kg/440 lbs on high bar just with belt because of this method😃😃😃
I lifted Max Waits for a while, but he stopped coming to my gym.
Being the bro that I am hahaha
Did he lift his calves away ?
We miss you Omar!
I cant get acces to the ebook anymore ?