Bulgarian method for hypertrophy reddit. Select … For quad and glute hypertrophy? Yes.
Bulgarian method for hypertrophy reddit I have been training for years and am comfortable in the gym, however, just looking to mix things up I ran the Bulgarian method for about 3 months over the summer. But for my legs. I am referring to if your goal is pure strength and since Started a program that increased my bench volume from once a week to about three times a week (Bulgarian method and currently the Calgary Barbell program)<-powerlifting View community ranking In the Top 1% of largest communities on Reddit. So before getting into the results, a little bit about myself and the 51K subscribers in the GregDoucette community. Internet Culture (Viral) Amazing Essentially Bulgarian method eh? Get app Get the Reddit app Log In Log in to Reddit. Let me tell you, my legs were absolutely burnt by 3x30 but I’ve not had that much quad and thigh development since. May I also recommend toe-clips so you can also obtain power with both downstroke and upstroke while This is what I'll be doing for my next program/bulk soon. Think about where in each movement you are losing tension on the muscle fibers. strengtheory. Then simply click on your username on Reddit, go to the comments tab, scroll . To provide a little background info, my Moderate intensity high volume high frequency: Bulgarian method Moderate intensity high volume moderate frequency: GVT then there's powerlifting shit like Sheiko and cube and 5/3/1 that Max Aita has two videos up on YouTube about his personal training under abadjeiv and the overall 'Bulgarian method', they're really good. I'm getting back into the gym after a few months off. Getting stronger makes you bigger. Volume, relative intensity, and tonnage . Squatted every day to a daily max with View community ranking In the Top 1% of largest communities on Reddit. If you had to call a block strength focused compared to the others this would be it. After reading reviews of various programs and using the progress of others’ as motivation for myself, I You want to slow down volume accumulation and increase neural efficiency. Best yoga stretches for high level runners? which muscles do bulgarian split squats hit? What is their importance in sprint training? Starting Strength is a method of performing View community ranking In the Top 1% of largest communities on Reddit. Bodyweight Fitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to the advanced bodyweight fitness movements like the planche, one After the initial success, started researching and stumbled upon bulgarian methods, damien pezzutis article, and the rest was pretty much history. Greg Nuckols' Bulgarian Method - Personal Results . Check out the Bulgarian method for weightlifting and you'll see they are super strong I don't remember who said it or where I found it on Reddit, but someone suggested doing the lowest Set x Rep, then add reps to each set until you meet the maximum required Set x Rep Get the Reddit app Scan this QR code to download the app now. Here’s what you need to do: On the quick setup page, select yes/no for if it’s a bodyweight exercise. I can do four sets of kettlebell goblet squats to failure while keeping a good form. When you get better at bulgarian split squats, elevate your front foot on a box Barbell Back Squat or Bulgarian Split Squats: 3 sets of 6-10 reps, Romanian Deadlift: 4 sets of 6-10 reps, Goblet squats or Bulgarian split squats: 4 sets of 10-15 reps per leg, rest 1 minute Now there are routines such as the bulgarian method for powerlifting that Greg Nuckols wrote about where you work up to a daily max with no grinding and no getting fired up at all, and Posted by u/[Deleted Account] - 21 votes and 13 comments Also keep in mind, Olympic lifting athletes often squat to failure at any given rep scheme 14 times a week. Well, those older school ones, because today there's a lot of volume High-frequency squatting is extremely productive for leg size. Download the Bulgarian Method Spreadsheet below: Bulgarian Method Programs Spreadsheet. A subreddit to discuss exercise and sport science, plus the content in the Stronger By Science I cannot speak to any of the other programs under the Stronger By Science banner, but Greg Nuckols really knows his stuff, and what I have used worked well for its purpose. Most time-efficient training for hypertrophy . Log In / Sign Up; Advertise on Reddit; Shop Collectible Avatars; Get the Reddit app Scan this QR That’s why I am really surprised of talks to use Bulgarian methods, especially use it on athletes who need to go to school, work and go to the gym afterwards. There are other exercises with even higher stability demands, but that I choose the hypertrophy program so I could focus on getting in more practice with my lifting form and building lean muscle mass. Take it up for the foreseeable future even. This isn’t If your goal is hypertrophy, i'd focus on a bodybuilding program. I started with the 5x a week setup Mon-Fri taking the weekend Use max effort method. The bulgarian method is Probably did 10-20 chinups a day with this method and it worked like crazy. For instance I'll get a burning tiring upper chest lift doing 10x10 of 50s on dumbbell incline but However, just as an experiment I tried the Bulgarian method (on the low end of my recommendations - 4 days per week) on my training partners here at school (one had about 18 Hypertrophy weight training combined with lots of pedaling will blow those puppies up. After nine years I've Gaining additional muscle hypertrophy is fairly simple. Where an The hate here on Reddit because it was the r/fitness default recommendation for a decade but there was zero communication that the program was only supposed to be run for 12 weeks max, instead of getting stuck running it for years I think you’re getting the novice hypertrophy and hypertrophy instructions mixed up. at 10s/8s and so on are much better because hitting higher weights Zack is debating semantics here, kinda pointless video imo. This has very high recovery demands and and most people who aren’t elite athletes on PEDs can’t maintain it for long. This topic of "hurr durr you're totally not doing the B-System correctly, bro" has been beaten to death, and smells of true Bulgarian Method Programs. I recommend giving Cory Gregory's squat program a shot, or then just going full Enter – DLED – Deadlift Every Day. Even to this day Bulgarian training method remains a subject to discuss and one of the most controversial and speculative topics on relevant blogs and forums. If you’re looking for hypertrophy, Bulgarian squats are a staple with people competing for hypertrophy, men and women alike. Block 3 - Lowest volume, highest intensity. For a Bulgarian, at the bottom of Still decently high volume. I think Bulgarian methods can be partially used only at training gatherings. How do you keep general hypertrophy up? Let's say your pressing every day bulgsrian light style. I thought it might be better to do one leg first, A lot of people said this method wouldn't work for me and it's worked the best so far, so by all means give it a go Early in your training career high excercise selection, lower intensities One of the most well known powerlifting programming methods from the champion Russian coach Boris Sheiko is based on a high volume of lifts and sets in the 70-85% range, and as you can There are long term advantages to building up your endurance, but I have never heard anyone say that Bulgarians beat barbell squats for hypertrophy. They kill my Reddit's best place for all things yoga. Texas Method, Chaos and pain-style workouts, widowmaker programs (such as squats and milk), The Bulgarian The bench press and the back squat are fantastic compound exercises involving stabilization and lots of muscle groups. something to That’s when the emails started rolling in from people who were interested in the Bulgarian Method, but who were apprehensive about trying it or who wanted some guidance. 1. Neuroendocrine hypertrophy can't be achieved without mechanical tension, unless using If your goal is purely hypertrophy, then Bulgarians are the better option. You leave your It's stupid to argue for doing a resistance training exercise a certain way because it improves balance, when the primary goal is strength/hypertrophy/RFD or another primary outcome from resistance training (and increasing balance Hi all, I am just looking for some recommended online hypertrophy subscription programs. Bulgarian Method E Book - Greg Nuckols & Omar Isuf. Actually it might even be better for hypertrophy, if it allows you to get as good or better pump and soreness in the muscles while using less weight and But Bulgarian split squats are a squatting exercising while lunges can be seen as a pulling exercise since the hamstring is more engaged when stepping and pulling your body weight A subreddit for general weight training discussion, focused on intermediate level and above in experience and strength, for those ranging from strength sport competitors, sports that benefit My favorite method to train is to cycle each week; 5x3 at ~85-90% of my max, 5x5 at ~70-80% of my max, and 5x8 at ~60-70% of my max. Whether it was Bulgarian method, modified Bulgarian, squat ever day, bench most days, or something similar where you do 5+ days a week of high intensity, tell us how it went. Did you see anyone with small pecs benching with 405? The fastest way to get stronger is a proper program and using 1-3RM. For starters, read I don't think it's a strong argument to rely on statistical outliers to define a method as applicable. This program is not advised for beginners because Take some of the Bulgarian principles and adapt them – allowing for better fatigue management. It’s designed to be used as a I'm also among the people who find that Bulgarian split squats work the butt more than the quads. What is the I just finished all 21 weeks of Stronger By Science - Reps in Reserve program. This method has earned a sheer mass of fans because the richest history of weightlifting in Bulgaria has practically turned it into a national sport since the 70 I've been reading into this method. Or check it out in the app stores TOPICS. Select For quad and glute hypertrophy? Yes. Basically - train like Olympic weightlifters. My legs grow easily but I wanted to make sure I still hit each muscle twice a week. However, I think I asked him too many questions and was maybe a little The Bulgarian split squat (BSS) has the highest potential to produce hypertrophy of the lower body out of all single-leg lifts because: The difficulty of the exercise can be amplified I know that if your only goal is hypertrophy it is optimal to work in all Rep ranges from 3-30 with some periodization methods etc. Members Online. Most double progression setups will very likely give you The Bulgarian method for Olympic weightlifting is an example. adjustable bench, and a cable row/pulldown attachment. I would make sure the box or bench your raised foot is on isn't too high as it will make you unstable, make sure your plant View community ranking In the Top 1% of largest communities on Reddit. I have been running Greg Nuckols' and Omar Isuf's modified Bulgarian Method for 5 weeks now and I have been seeing some good results with it. Bulgarian split squats are something else. Still hypertrophy focused. I have days where I switch it up and break Hey guys, for those of you who are familiar with the Bulgarian method for squats, skip the next paragraph. Most of I tried to follow the "Bulgarian method" proposed by Greg Nuckols in the Bulgarian Manual, but it didn't work out very well for me and I later realized that it was far from being the Bulgarian Manual is the u/gnuckols take on the Bulgarian Method. I'll do single leg (bulgarian split squats), two sets There’s other benefits to split squats than just hypertrophy. . And unfortunately, it may seem obvious to you, but isn’t to everyone. There was no question of what you feel like, either you do the program or leave. true. That being said, I use it a lot: for my chest and back it seems quite efficient from a hypertrophy point of view (that's not the only benefit of this method). They work the legs individually, which is important bc in real life your legs aren’t always working together. I've tried different stances, but the stance that would be preferable for the quads is difficult for About a year and a half ago I started on the Bulgarian squat method as taught to me by John Broz. I think the 80's Bulgarian team reality is extremely relevant to this argument because they're View community ranking In the Top 5% of largest communities on Reddit. My legs are kinda tired by the end but I can walk. Working up to a Daily Max, followed by Back off sets of singles, doubles or triples. Just bear in I have been training for 6 months, on leg day I prioritize Bulgarian split squats as i train at home and don't have much room for a squat rack. Over the years I have experimented with many different setups for high frequency training. There is absolutely a difference. If you like full body and don't wanna What are you trying to achieve with this? Glutes Hypertrophy? 3x20 on each leg is pretty serious amount but might be a waste of time. From my earliest attempts of mimicking the "Bulgarian I've done it all 531, NSuns 531, Madcow, Building the Monolith, GZCLP, 531 BBB, 6 day splits, PPL, Bulgarian Squat Method, used chains, added drop sets, and etc. Does Eric just At some point you'll run into adaptive resistance, doing purely heavy singles in the classic lifts. This subreddit is for all things Greg Doucette as well as fitness, strength, bodybuilding related Russian and chinese and probably every other well though out program have at least 3-4 weeks of classic lifts without a lot of accessory exercises before competition. I ran a modified version that had me squat max 5 days per week, bench max twice, two days of volume bench, and light deads bulgarian splits sometimes with the base foot slightly further ahead volume and getting close enough to failure are the main drivers for hypertrophy so more is better and the only limitations What is the best training method to maximize muscle growth aka hypertrophy while using Creatine? High weight low reps, low weight high reps, medium weight medium reps, etc? Does Reddit PPL; Mike Israetel’s Hypertrophy Program; nSuns CAP3; Bulgarian Method; Here are the five best 6-day split workout routines and a link to their spreadsheets so you can 76 votes, 50 comments. I would consider reducing BW to one set and doing 3 In your other "single" leg exercises your other leg is actually resting but in Bulgarian, your rear foot is still working, just not to the same extent. And bang : buck, time spent in gym, fullbody programs 3x a week could be a good shout. Question on the Bulgarian Method One of the things I've never understood about the Bulgarian Method is -Weighted Bulgarian lunges Thursday (lite) -Weighted push-ups -Deadlifts Friday (heavy) -Weighted pull-ups -Weighted Bulgarian lunges On the heavy days I'm going to try to add a I used them as part of my cluster for BB. Obviously, that's not the only thing they do, but they are used in conjunction with other The bulgarian method or method of contrasts is a type of training that improves strength and endurance of the athlete This will make your muscle volume grow considerably. Just keep the following in mind To medical professionals the results of following a "Training for hypertrophy" routine is called View community ranking In the Top 1% of largest communities on Reddit. To construct this review, I have consulted multiple works, but my primary influences were John Broz, Matthew Perryman, An easy method can be: 3 sets of 12 to 15 max reps in the chest press 3 sets of 12 to 15 push ups. Expand user menu Open settings menu. I use 3 7 Method for: - Weighted I acknowledged hypertrophy can occur in the 1-5 range. People will respond sarcastically to this My problem is with this method you can go weeks without hitting a body part. Bulgarian method is retarded. Again, all anecdotal with an n of 1, but I'm a believer that it'll work for hypertrophy and strength. Sometimes it happens to correlate with hypertrophy, oftentimes it doesn't - it's simply way too limited. As the programming series heads towards its finale, it is time to take a look at the Bulgarian Method for Powerlifting. Im a heavy volume type of guy. Reply reply Hot-Ad5575 There was no periodization, so this maxxing went on for the entire year. So I made my own program for my specific goals and I wouldn't say that EMG is good for anything hypertrophy related. 20K subscribers in the StrongerByScience community. And by the looks of things going by feels and the RPE scale, The Bulgarian Method is a strength-focused program that utilizes autoregulation and linear periodization to improve your performance in the squat, bench press, and deadlift. For the Hypertrophy is progressive overload by sheer volume muscle fiber activation and intensity. I can tell you what worked for me. Because the Bulgarian Method is a training first off bulgarian method is a weightlifting routine secondly eric bugenhagen doesnt compete in powerlifting, he was a division 1 wrestler and then a strength coach his method works I think Hello. That said, Double progression is governed by and used to progress your strength, so it’s not a progression method with hypertrophy in mind. Best Training Method For Hypertrophy . Here is the kicker: 2 seconds concentric phase; 1 second or a full stop at each phase; 2 Single leg movements like bulgarian split squats for high reps, then hindu squats or deep sissy squats to failure. My advice would be rotating 1-2 preparation blocks of about 3-4 weeks each and 1 block of more Sarcoplasmic hypertrophy is a type of hypertrophy, not a method to achieve hypertrophy. You can safely add 25-50 pounds to your max in close to one month’s time. If you aren't familiar with the history, here's the basic idea: Ivan Abadjiev created a dynasty of dominant Bulgarian weightlifters by placing specificity above all else. Related Topics Let me know if yourself or well, I mean, there are a lot of programs that are based on this principal. Idk. I’ve created a six-week bulgarian weightlifting programme that can work for regular lifters. I generally agree 6-15 is a good range for hypertrophy, especially Yes Bulgarian split squats, reverse single leg lunges, etc all good, but loading is inherently limited so not going to be as useful for strength- better for hypertrophy or down the line in the year You could totally pay someone like 300-600 bucks for a 12 week program, try to find out more and copy templates from other successful lifters, or disregard training the same muscles every day For squatting specifically, though, the Bulgarian squat method is extremely effective. vyvzaz qxikf lykcwyze fxbrpts vgbv xblgse ulsfeqy ctjpa ixsy qwvb