The Bulgarian Method for Powerlifting. As the programming series heads towards its finale, it is time to take a look at the Bulgarian Method for Powerlifting. To construct this review, I have consulted multiple works, but my primary influences were John Broz, Matthew Perryman, and Damien Pezzutti. In fact, much of the science behind recovery, overtraining, and its relation to the Bulgarian Method comes directly from Matthew Perrymans Book Squat Every Day. I have to say, without a doubt, this is the single best resource that I have ever encountered for information on overtraining, recovery, and the neuroscience behind lifting weights. Free Download Orkut Software For Pc. If you have a scientific mind, and you arent bothered by the fact that the books contains no real program to follow, I highly, highly recommend picking up a copy of Squat Every Day. This was one of the single most enlightening books Ive ever had the chance to go through. Id go as far as to say that Perryman successfully changed and influenced several long held beliefs that I personally had regarding anxiety, arousal, and training stress. Again, I highly recommend the book. Now, it must be said, right here, up front, at the beginning, that there isnt a single powerlifter out there who truly uses the Bulgarian Method. If my reviews of Smolov and Sheiko are any indication, a lot of you are going to be upset by what I have to say about the Bulgarian Method. You must keep context in mind. Many of the criticisms I am going to levy here are not applicable to Ivan Abadjievs original system for weightlifters. What is the best powerlifting workout Find out what other people from the message boards think. Detroit Receiving Hospital Emergency Medicine Residency Program, part of Wayne State UniversityDetroit Medical Center. This powerlifting routine is designed for the beginner interested in strength training and competing in powerlifting. Topics covered in this article will include. Lowerbody workouts The beginners guide to powerlifting Ready to get stronger than youve ever beenstronger than you even thought possible Build both size and strength in this 4 day split based around basic compound movements. Get the best of both worlds with bodybuilding and powerlifting. Everyone knows about Madcows 5x5. But is it legit for powerlifters This article analyzes the strengths and weaknesses of using Madcows for powerlifting. Let me repeat that for emphasis many of the criticisms I am going to levy here are not applicable to Abadjievs original system for weightlifters. Coach Abadjiev the godfather of one of the most successful weightlifting teams in history. Our focus here is going to be upon the popular adaptations of the system created by powerlifters. In particular, were going to take a deeper look at what Matthew Perryman has to say about this system because, well, he is the only one who went to the trouble of writing a 2. Without further ado, lets sink our teeth into the Bulgarian Method. If youd rather watch than read The Bulgarian Method History, Background and Context. For those who dont know, the Bulgarian Method rose to fame thanks to the success of Ivan Abadjievs Bulgarian weightlifting team. Despite a poor economic situation and a population not much larger than the state of New York, Adadjievs team produced multiple medal winners at the games. Now, Abadjievs system gained notoriety because of the way he treated his weightlifters he treated them like professional athletes. In other words, these guys trained, quite literally, eight hours a day almost every single day of the week. Theyd perform an exercise, take a 3. Who knows if the rumor is true, but according to Jim Moser, American weightlifter and weightlifting coach, Abadjiev got his idea for training all day, every day by watching the Harlem Globetrotters. He was amazed that they could run up and down the court all day long performing their various feats, wake up the next morning, and do it all over again despite constant travel. He figured if basketball players could do it, why couldnt his weightlifters Again, who knows if it is true, but it is a fun story nonetheless. Was this the inspiration for the Bulgarian team Perhaps. Again, and I really want to reiterate this point, there isnt a single powerlifter out there, that I know of, who has the resources to be training like a professional athlete. There arent powerlifters out there training eight hours a day. So, really, no powerlifter is doing the true Bulgarian method. Additionally, unlike American powerlifting which is often haphazard and recruits talent from a wide variety of pools well after the youth stages, Bulgarian athletes were much more like Sheikos athletes. Powerlifting Training Workouts and Routines. Looking for some powerlifting routines and workouts to help you design your next powerlifting training cycle Look no. Perhaps the most effective training routines for the the vast majority of the population, come from Stuart McRobert in his book, Brawn. Basic Powerlifting Routine Program' title='Basic Powerlifting Routine Program' />A lot of people dont understand that, in these Eastern bloc countries, children are put through harsh general physical preparation GPP in their PE programs for years. They begin specializing in certain sports before theyre done in grade school. By the time a Russian Sheiko lifter is competing in the IPF as a Junior, he has likely been training with Sheiko for 5 1. With the Bulgarian weightlifting team, far more economic funding was put behind the program than is accessible to a guy like Sheiko. This is because there are gold medals available in weightlifting. Winning gold medals brings honor and prestige to a country. So, just imagine an entire feeder system, not all that different to what Americans have for baseball or football, and what Europeans have for soccer, and youll have an accurate representation of the athletes who were coming into the Bulgarian team to do the Bulgarian method. Basic Powerlifting Routine Program' title='Basic Powerlifting Routine Program' />These athletes went through a highly selective process and they had already been building their work capacity, volume tolerance, and GPP for more than a decade. How many of you can say you come from a similar background Thats what I thought. The bottom line, in my opinion, is that most people who consider sexy foreign methods like Sheiko, Smolov, or the Bulgarian Method purposefully forget that the athletes who use these programs come from an entirely different physical background than they do. It isnt to say these programs wont work for anyone else, but it is to say that you probably arent a part of the intended demographic. Explaining The Bulgarian Method for Powerlifting. As I said before, we cant review the actual Bulgarian Method because there probably isnt a powerlifter alive who is actually doing the real Bulgarian Method. If someone knows of a powerlifter who trains eight hours a day, please let me know. In all seriousness, Id love to see what their training looks like. That said, what we can take a look at is the basic gist of what guys like Matthew Perryman have to say about how to apply the Bulgarian principles to powerlifting. For those who are completely unfamiliar with the method, the contents will probably shock you. The original Bulgarian Method calls for maxing out every single training session with a few caveats. You are to employ a daily max that involves no assistive gear, no loud music, no stimulants and no psyching up. This daily max is a weight that you can hit that day with zero grinding. The lifts, if not fast, must be smooth. Using Tuchscherers RPE scale, you shouldnt be surpassing RPE 9. The point here is to minimize the psychological and neurological stress of each workout as much as possible. In Squat Every Day, Perryman makes a compelling argument that, in many cases, the psychological stress of a workout contributes as much, if not more, to recovery debt than the actual workload of the physical activity itself. After the daily max is set, the lifter takes off 1. John Broz. However, you can employ autoregulation for these back offs. Perryman suggests a 1. Tuchscherers RTS. You do as many back offs as you can, in that 1. In other words, you stop at RPE 9. This is basic autoregulation. It is important to note that Perryman includes other options in his book. This is just the primary back off method discussed. The main template Perryman offers is quite simple. You have two options Option A1 Squat. Press. 3 Upperbody Pull. Option B1 Lowerbody Pull. Press. 3 Upperbody Pull. Back squats are the mainstay, but front squats are also encouraged for lighter days.