Bulgarian Method
This is a three week phase designed for those who have a tremendous work capacity. This is NOT for beginners! For those that do this cycle, you should have at least 8 weeks of prep work that includes conditioning and progressively training your body for a large amount of volume and intensity. The same exercise is to be used for three weeks, the last week being a deload week. After doing the one exercise, not much is to be done for the workout. This is because of the tremendous load; you will be physically and mentally exhausted.
A good way to prepare for this cycle is to perform the first 7 sets (from 50% to 100%) and then dropping down to 90% for 1 set. After that set, stop the workout; the next week add in one more set at or above 90%. Deload the following week and begin the training cycle listed below. I would not recommend doing this style of training for very long as it can be very difficult on the body and mind.
Week I
1x5 @ 50%
1x3 @ 60%
1x2 @ 70%
1x1 @ 80%
1x1 @ 90%
1x1 @ 95%
1x1 @ 100%
1x1 @ 90%
1x1@ 95%
1x1 @ 100+% (try to beat old record)
Week II - same as week one (same exercise/set and rep scheme)
Week III - This is a deload week (use same exercise)
1x5 @ 50%
1x3 @ 60%
1x2 @ 70%
1x1 @ 80%
Notes:
Same exercise to be used for all three weeks.
For advanced lifters and those that have great work capacities.
Must prepare for this wave; don’t jump right into it.
Credit: Westside Barbell.
What do you all think of this?
This is a three week phase designed for those who have a tremendous work capacity. This is NOT for beginners! For those that do this cycle, you should have at least 8 weeks of prep work that includes conditioning and progressively training your body for a large amount of volume and intensity. The same exercise is to be used for three weeks, the last week being a deload week. After doing the one exercise, not much is to be done for the workout. This is because of the tremendous load; you will be physically and mentally exhausted.
A good way to prepare for this cycle is to perform the first 7 sets (from 50% to 100%) and then dropping down to 90% for 1 set. After that set, stop the workout; the next week add in one more set at or above 90%. Deload the following week and begin the training cycle listed below. I would not recommend doing this style of training for very long as it can be very difficult on the body and mind.
Week I
1x5 @ 50%
1x3 @ 60%
1x2 @ 70%
1x1 @ 80%
1x1 @ 90%
1x1 @ 95%
1x1 @ 100%
1x1 @ 90%
1x1@ 95%
1x1 @ 100+% (try to beat old record)
Week II - same as week one (same exercise/set and rep scheme)
Week III - This is a deload week (use same exercise)
1x5 @ 50%
1x3 @ 60%
1x2 @ 70%
1x1 @ 80%
Notes:
Same exercise to be used for all three weeks.
For advanced lifters and those that have great work capacities.
Must prepare for this wave; don’t jump right into it.
Credit: Westside Barbell.
What do you all think of this?