Bulgarian Method Program [with Spreadsheet] | Dr Workout (2022)

You must have surely been familiar with the notion which says, “the more you practice a thing, the better you get at it”. This notion applies to everything and a scientific approach to training is no exception. When it comes to advanced and elite lifters who have a decent level of experience in training and who are familiar with lifting super heavyweights, they need to make the use of different training methods to facilitate growth and strength gains. One such method is the Bulgarian Method which falls in the category of the simplest training methods. But it should definitely not be confused with being easy. This method is a renowned one in the field of competitive weightlifting.

As its name only implies, the Bulgarian training System originated in Bulgaria. Ivan Abadjiev who was the head coach of the Bulgarian Weightlifting Team in 1968, can be considered to be the creator of this training program. Using the Bulgarian training system, he made the team win 12 Olympic Gold Medals along with making 57 world champions, and that too in a country where the population was roughly 9 million. Since then, the Bulgarian Method gained notoriety and spread to other nations like Iran, Greece, and Turkey that marked their prominence in the field of weightlifting. Later on, the Bulgarian Method was also used in powerlifting to up the numbers on the squat, the deadlift, and the bench press.

The following sections will guide you well about this unique workout program and will also let you know how you can incorporate it into your weightlifting workout routine.

What Will I Learn?

Bulgarian Method: The Definitive Guide

Bulgarian Method Program [with Spreadsheet] | Dr Workout (1)

Hey there! We hope you love our fitness programs and the products we recommend. Just so you know, Dr Workout is reader-supported. When you buy through links on our site, we may earn an affiliate commission at no extra cost to you. It helps us keep the lights on. Thanks.

The Bulgarian Method basically involves training a few lifts twice or thrice in a day. The reps of those lifts are kept low and you hit your max on those lifts many times in a week. This training method is designed exclusively for advanced and elite lifters especially those who compete in weightlifting or powerlifting events.

Note:

  • If you are a novice or a regular gym-goer, don’t even think about using this training method. It can eventually wear you out and provide you with no substantial gains. If you are looking for a basic bodybuilding program, the Bulgarian training system is not for you.
  • This is a HIGH RISK, HIGH REWARD workout program.
  • If you intend to follow this workout program, even if you are an elite or professional lifter, you need to be perfect with your lifting form and technique.
  • The presence of an experienced powerlifting or weightlifting coach is also very important to validate your form.
  • While following the Bulgarian Method, most of the lifters might need to go through steroid cycles to enhance their recovery.

What Characterizes the Bulgarian System?

The core of the Bulgarian System lies in some of its key characteristics. Let’s have a look at them:-

(Video) HOW TO Improve Your Squat: Squatting Everyday (The Bulgarian Method)

  • Extremely Specific in Nature

The main workload of the original Bulgarian System comprises of the competitive lifts including the snatch and clean and jerk. The assistance work in it includes front squats and some power variations of the same competitive lifts. Even back squats are used occasionally under the original Bulgarian System.

  • Supremely High Frequency

The original Bulgarian System involves performing the same competitive lifts and their variations in every other workout. When it comes to periods of intense training, even 2-3 daily sessions are carried out. The underlying factor behind this is that you tend to become better at a skill that you practice often.

  • Maximum Effort

When you are following the Standard Bulgarian training, you would be working out with the maximum weight that you can lift for a single rep. You will repeat this several times a week. At times, you may be required to follow such protocol on a daily basis.

  • Extremely Low Reps

When it comes to advanced and elite weightlifters they occasionally choose to get more than 3 reps on the competitive lifts, more than 5 reps on the basic strength movements, and more than 8 reps on the assistance work. It may surely surprise you that following the original Bulgarian program will require you to perform most of your sets with either 1 or 2 reps. Very rarely you would be performing the 3-rep sets.

  • Hardcore Training Segmentation

The concept which involves fragmentation of daily training volume into more than one daily session is utilized in the most “extreme” form under the original Bulgarian System.

  • The workload under this training protocol is divided into two or three daily sessions. Those sessions are again divided into two to three smaller units.
  • For instance, lifters following this training protocol would perform snatch for 30-40 minutes, rest for 20-30 minutes; then perform clean and jerk for 30 minutes, rest for 20 minutes, and finally front squat for 20-30 minutes. All this will be done in a single training session.

Don’t miss:

Smolov Squat Program
Russian Squat Program
Texas Method Workout Program
Korte 3×3 Program

Fundamental Principles

The principles that we are going to provide under this section are not a set of preconceived belief systems. These principles, however, are the ones that can work perfectly for the majority of lifters. These principles will guide you well throughout your workout routine. You can even change them a bit to suit your individual requirements. Let’s have a look at them:-

  1. Simplicity is the key

Choose only a few variations that you can use for a longer period of time. You can add up paused reps, deficit work, lifts from the hang, etc. to them if you like. You need to make sure that the variations are fewer and you stick with them.

  1. Gradual changes should be made

It is imperative that your training program need to change over time to provide your body with the challenge that it needs for growth. While following this workout program, you need to make sure that those changes in your training schedule should be gradual and not sudden. You need to be patient in making changes along with being cautious regarding the details. This ensures that both your mechanics and strength get improved over time.

  1. Rest periods between sets should be short; a break should be taken between exercises

You need to be progressing at a good clip between sets. For instance, sets of clean and jerk requires you to have a max of 3 minutes of rest. On the snatch, no more than 2 minutes of rest is required.

Between two different exercises, it is recommended to take around 10-30 minutes of rest. In that period, it is advisable to relax, rehydrate, and eat something.

(Video) The Bulgarian Method | Explained by Max Aita | JTSstrength.com

  1. Be consistent with your training unless you are facing an injury

While following the Bulgarian System you might feel like shit at times. But nevertheless, you need to be consistent with your training. It is expected by the lifter who is following this workout program to be mature enough to differentiate between training pain and injury pain. So irrespective of how brutal your training pain is, you need to get through your workout sessions without fail.

  1. If you are requiring a sudden adrenaline rush for an attempt, it’s time for you to wrap up

While following the Bulgarian Method you don’t need to over push yourself. Keeping a calm mind throughout your training session will fetch you better results. If a certain attempt is requiring you to psych up or yell your vocal cords out, you can simply wrap up your workout session for that day. This will also help in promoting better recovery and recuperation that will aid in improving your next session.

  1. Daily minimum is more significant than Daily maximum

While following the Bulgarian System of training, your daily minimum is considered more important than your daily maximum. Daily minimum refers to a weight that you can lift comfortably even on your worst days. Initially, it falls to around 80% of your true max. But as you progress with time, it can go up to 85-90% of your true max.

  • When it comes to your daily maximum, it fluctuates as you progress through the weeks. Owing to this factor, your daily max is not considered a proper parameter to judge your progress. On the contrary, if your daily minimum is remaining constant, you can be sure that at least you are not backsliding. Also, if your daily minimum is increasing you can rest assured of getting stronger. It is also an indication that a new PR is on the way.

You just need to be realistic and practical while determining your daily minimum. It is the weight that you should be capable of lifting even on days when you are feeling less energetic and motivated. In case you fail to hit your daily minimum, it will simply mean that you got too unrealistic while determining it.

Modified Bulgarian Method

The good news is that you can use the Bulgarian-ish system by making some tweaks and modifications to it and include it in your workout program. It doesn’t matter whether you want to use this training system for winning Olympic weightlifting events or powerlifting or bodybuilding competitions or to get overall stronger, it will serve you in your best interests. Let’s have a look at the modifications that you can make:-

  • You can add variability

You can program your workouts in 3-week cycles. You will be choosing a single variation of the lifts you want to get stronger upon and would perform them 4 days a week. Once you complete the 3-week cycle, you can choose another lift and improve upon it following the same protocol.

  • Cycling of RMs

If you work towards your 1 RM in every session, it can easily drain you out. So, when you follow the 3-week cycles, you simply cycle the RMs. In such a case, an ideal progression of workouts fall in the below-mentioned zones:-

  1. Week 1- 3 RM
  2. Week 2- 2 RM
  3. Week 3- 1 RM
  • Planned variation of intensity during the week

In the Bulgarian System, you will go through your maximum effort frequently. At times, it can become excessively taxing. So a better way out is to work your max twice a week. On the remaining days, you can go for 70 and 90% of the maximum reached on that week. It provides you better results on one hand and facilitates better long-term progressions on the other.

  • One session to be performed on a daily basis

A serious lifter often tends to divide his training volume into two sessions. The quality of work gets improved due to this as the lifter gets to start his sessions in a more focused state. It also enhances neurological and physiological adaptation. This may sound to be an unrealistic way to train for most people.

  • Including “bodybuilding” work

If you are a weightlifter you can also incorporate some bodybuilding related work following the Bulgarian training program. If a certain muscle group is lagging or not getting adequately stimulated by your three main lifts, it’s recommended to take corrective measures for it. It helps in ensuring maximum performance as well as preventing probable injuries.

Don’t miss:

Hepburn Method Powerbuilding Program
20 Sheiko Program Spreadsheets
Ed Coan Deadlift Program
German Volume Training (GVT) Workout Plan

(Video) You dont train Bulgarian, bro.

Bulgarian Method for Powerlifting & Bodybuilding

By following the below mentioned basic principles, you can easily incorporate Bulgarian Method into your bodybuilding/powerlifting routine or any training regimen that includes resistance training.

  • Prioritizing and focusing on certain lifts (primarily competition lifts) to improve the neural factors.
  • Practicing those lifts on a frequent basis.
  • Pushing hard on those lifts often.
  • Segmented training.

You must keep in mind that the Bulgarian Method works more optimally for lifters who are genetically-gifted and execute the exercises with proper form. It may not work exceptionally well for most regular natural lifters.

Bulgarian Method Workout

Bulgarian Method Program [with Spreadsheet] | Dr Workout (2)

By now you must have surely got some decent idea about the main elements of the Bulgarian Method. Now it’s time to get to the main workout plan that you will follow. Let’s get through it.

  • At first do your warm-ups

Your workout will fall under any one of the following two cases. Just proceed the way as mentioned:-

Case 1: You hit your daily minimum and you feel good.

  • Now once you are done with hitting your daily minimum, work up to your daily max. You need to hit your daily max with perfect form.
  • If your back, legs, and hips are still feeling strong, perform some dropback sets. Lighten up the barbell by 10-20% to perform them.

(If they are not feeling strong, you can wrap up your session for that day)

  • Perform dropback sets of 2-3 reps until you reach a point where one set gets slower than the previous one. You can also perform those sets until your RPE reaches 8.5-9.
  • After finishing your squats, follow the same protocol for the bench press.
  • Once or twice per week, Perform some submaximal deadlifts that will be 70-85% of your 1 RM for 5-10 singles.
  • If you need, you can perform 1 or 2 accessory exercises after going through all the above steps.

Case 2: You hit your daily minimum and you feel tired and terrible.

  • You can either switch to some other exercise or wrap up your training session for that day.

It is imperative that before you proceed with your training you go through your regular warm-ups. This will help in preparing up your muscles in advance to tackle the load that they will be training with. It also helps in the prevention of injuries.

By the end of your training session, if you are not feeling excessively enervated, you can throw in some bodybuilding accessory exercises like pull-ups, dumbbell rows, leg curls, bicep curls, etc. It helps in focusing on the muscles that are not adequately stimulated by your primary weightlifting or powerlifting lifts.

Classic Bulgarian Method Workout Routine

Classic Bulgarian Method Workout Routine

(Video) Critique of Squat Everyday | Bulgarian Style Training | JTSstrength.com

Monday/Wednesday/Friday

Snatch heavy single + back-off singles or doubles, clean & jerk heavy single + back-off 2+1 or 1+2, back squat heavy single + back-off singles or doubles.

Tuesday/Thursday/Saturday

Power snatch heavy single + back-off singles or doubles, power clean & jerk heavy single + back-off 2+1 or 1+2, front squat heavy single + back-off singles or doubles.

Bulgarian Method Spreadsheet

Spreadsheets serve to simplify complex numerical data in a manner that makes it easier to comprehend. The Google sheet presented here provides you with a handy template that you can use while following the Bulgarian Method.

Thanks to Chris Fountain for creating this awesome template.

This spreadsheet gives you a detailed idea about the various phases that you go through while following the Bulgarian method. It will aid you in eliminating any kind of perplexity that may arise regarding the selection of weights. You will be using a certain percentage of your 1 Rep Max as you progress through the sets. This excel sheet will also let you know which accessory movements you should perform which can aid in increasing your numbers on the specified lifts. Although the accessory movements are optional, you can choose to perform them to counter your weak spots.

Don’t miss:

Big Three Workout Routine
Ronnie Coleman Workout Routine
Frank Zane Workout Plan
Chinese Weightlifting Training Program
Escalating Density Training (EDT)
Daily Undulating Periodization

(Video) Ep 217: The Bulgarian Burst Method for Bodybuilding

Final Words

We expect that this workout guide would have surely provided you with everything that you need to know about the Bulgarian Method. This training system has proven to be immensely effective for Olympic weightlifters. The “High Intensity, High Frequency” approach of this program is also helpful for lifters to break off their plateaus. However, you should not immediately jump up to the Bulgarian System of training leaving the workout program that is currently working for you. You can keep this training method in your reserve to try out when you are looking forward to promote massive strength gains along with breaking off plateaus.

FAQs

How do you do the Bulgarian method? ›

What Is It? In a nutshell, the Bulgarian method trains certain weightlifting movements — snatches, clean and jerk, front squats, overhead squats, high pulls, and back squats — for six days a week, two to three times a day at 95 percent or higher of your one-rep max.

What is the Bulgarian squat method? ›

If you've been weightlifting for more than a few months, you've probably heard of the 'Bulgarian method', or the 'Bulgarian system. ' In it's purest form, it involves taking the snatch, clean and jerk and front squat to maximum multiple times per day, every day.

What is a 531 workout? ›

5/3/1 works on a 3-week cycle. Each week, you lift a heavier weight for fewer reps in your main lifts. So in week 1, you use sets of 5 reps, in week 2 you lift sets of 3 reps, and in week 3 you use 5's and 3's to build towards a heavy single. All of which combined give the programme its name - 5/3/1.

What exercise is Bulgarians? ›

The Bulgarian split squat is a version of a single-leg squat where the back leg is elevated on a bench or a sturdy chair. As a single-leg, unilateral squat, the exercise focuses more on the quadriceps than other, similar lower-body compound movements.

Why are Bulgarian split squats so hard? ›

Rocking Side to Side. One reason Bulgarian split squats can feel so challenging is the stability they demand from your muscles and joints. After all, balancing on one leg while bending down and straightening back up is no easy feat.

Can I squat every day? ›

Squatting every day will mean that there will be a big emphasis on the quad and gluteal muscles and the hip, knee and ankle joints. The longer squatting every day is kept up in training; the more the squat will increase, but that may mean that the deadlift may not go up as much as it can.

How effective are Bulgarian split squats? ›

Bulgarian split-squat is a great accessory training exercise to develop more power and lower-body strength in your quadriceps, glutes, and abdominals. Although it's a compound movement, split-squats efficiently and effectively activates the quads and glutes, developing increasing muscle mass and strength.

Can T Do Bulgarian split squats? ›

  1. If you can't do a Bulgarian split squat due to limited mobility or stability, scaling back to a regular split squat is the next best option. ...
  2. The hip thrust develops your glutes and hamstrings. ...
  3. A classic lower-body move, the lunge offers a ton of benefits, from strengthening your legs to improving your balance.
27 Aug 2020

What is the Texas method? ›

The Texas Method is a three-days-per-week training regimen that emphasizes volume on Mondays, active recovery on Wednesdays, and intensity on Fridays. Rippetoe was inspired by an old bench press workout from Canadian strongman Doug Hepburn, in which Hepburn would do 5 heavy 1-rep sets followed by 5 heavy 5-rep sets.

What is a joker sets 531? ›

Joker sets are a form of autoregulation within the 5/3/1 programming framework. They were originally introduced in Beyond 5/3/1 as a way to allow the athlete to lift heavier weight on days they were feeling especially strong and productive.

Can I work all muscles in one day? ›

Full-body workouts are a great training split to follow. However, doing a full-body workout every day is not ideal. This is because you'll be stimulating your muscles in one session, and to do this daily will not give them enough time to recover. 2-3 days is a good rule of thumb to follow.

How long should I do the 5x5 workout? ›

How Long Should You Do a 5x5 Program? Stick with 5x5 training for at least four weeks. If you hit all your reps, you should hopefully be setting new rep maxes and seeing a significant increase in both strength and muscle. If you're still making gains, stick with it for another four weeks.

How many times a week should I do Bulgarian split squats? ›

How many reps, sets, and how often should I do Bulgarian Split Squats? If you are new to this exercise, you should perform 5-8 reps on each leg for 4 sets, 3 times a week. Once you get stronger you want to aim for 12-16 reps on each leg for 4 sets, 3 times a week.

How many sets of Bulgarian split squats should I do? ›

If you're new to Bulgarian split squats, start with 2 sets of 6 to 8 reps on each leg until you get acclimated to the movement and gain some strength. When you can complete 3 sets of 12 reps on each leg comfortably, consider adding a light dumbbell in each hand for some additional resistance.

Do Bulgarian split squats work inner thighs? ›

Bulgarian split squats work on both your legs. This exercise works on your inner thighs, hamstrings, glutes and quads, all at once.

Why do my knees hurt when doing Bulgarian split squats? ›

Bulgarian Split Squats can also give you knee trouble. When you squat down to perform this exercise, your thighs and knees have to work harder to maintain the balance of your body and prevent you from falling. If your knees are weak then performing Bulgarian split squat might not be a good idea.

Why does my lower back hurt when doing Bulgarian split squat? ›

For starters, your lower back must hyperextend—or arch—to keep your chest lifted, he says. This can cause stress on your spine. Add load to the movement while in hyperextension, and now you're setting yourself up for some serious back injuries and pain.

Are Bulgarian split squats better than lunges? ›

While the Bulgarian split squat utilizes multiple muscle groups, it does place greater emphasis on the quads, which makes it better for hypertrophy. That said, it's still a good exercise for building lower body strength, but the lunge is better for overall strength because it's even more of a compound movement.

Can squats reduce belly fat? ›

With that said, squats are such a good exercise for burning body fat and building lean muscle that if you're doing them regularly, you're highly likely to start dropping body fat all over, including the belly and thighs.

How soon do you see squat results? ›

Without weights, the more squats, the better. If you complete three sets of 12 reps three times a week alongside cardio, you should start to see results after two to three weeks.

What happens if I do planks everyday? ›

Planking exercise improves your body posture by strengthening your back, neck, chest, shoulder and abdominal muscles. If you do the plank every day, your posture improves and your back will be straight.

Should I do Bulgarian split squats everyday? ›

“You can train legs and include Bulgarian split squats three days a week if you're manipulating volume and intensity properly. You don't want to max effort every day.

Can you build legs with only Bulgarian split squats? ›

Bulgarian split squats build very big legs

Also, due to the demands of balancing on one leg, Bulgarian split squats hit your quads, glutes, hamstrings, adductors, abductors, and calves. I can't think of another legs exercise that hits every single one of these muscles. Because of this, your thighs grow large, quickly.

Are Bulgarian split squats good for knees? ›

This exercise is great to strengthen the quads and get on top of knee pain. Let us know how you go! As a physiotherapist that treats knee pain day in and day out, I love prescribing the bulgarian split squat. The bulgarian is an excellent exercise aimed at strengthening the quadriceps, glutes and hamstrings.

Why do I feel sick after Bulgarian split squats? ›

During exercise, you can feel nauseous because the blood that normally flows to your gut is diverted to your muscles. Digestion then slows down, which can make you feel uncomfy. So, eating right before exercise can make you feel sick.

How do I improve my balance for Bulgarian split squats? ›

To help with balance, widen your base of support by moving your left foot a few inches to the left. Lean your torso forward slightly and bend your front knee to sink your hips toward the floor as low as you can comfortably go.

What is the juggernaut method? ›

The Juggernaut Method program is centered around the “big four” which is an extension of the common powerlifting movements: Squat. Bench Press. Deadlift. Overhead Press—not a powerlifting movement but hailed for its effectiveness at producing overall strength and size.

Does 5x5 program build mass? ›

5x5 training is one of the original and most popular muscle mass building programs being used by elite bodybuilders and athletes. It's designed to hit a muscle group hard 2-3 times per week, while still providing enough recovery time to promote significant muscle growth.

Does Texas method build mass? ›

Does Texas method build mass? The texas method isn't ideal for building mass. The reps tend to be too low, as is the total number of sets per week. With that said, if you scroll up you'll see the 'powerbuilding' texas method variation, which offers a decent compromise between getting strong but also building muscle.

What does 5x5 FSL mean? ›

This excerpt is from the Private Forum on jimwendler.com in which 5x5 FSL (First Set Last) and BBB (Boring But Big) is discussed. The differences of each and why programming them is so important.

What is 5's pro? ›

5's Pro (aka 5's progression) is a rep scheme used in the 5/3/1 training program. This rep scheme calls for performing 5 reps for all three working sets each week of a given training cycle. It first appeared in 5/3/1 Beyond and is utilized in the latest 5/3/1 publication, 5/3/1 Forever.

What is FSL and SSL? ›

SFL refers to the level at the top surface of the floor screeding or concrete topping. While SSL refers to the level at the top surface of the structural slab.

Which body part should I workout each day? ›

Day 1: chest and shoulders. Day 2: legs. Day 3: back, abdominals, and arms.

What body parts should you workout together? ›

Here are a few popular options for which muscle groups to work out together:
  • Chest and Back.
  • Quads and Hamstrings.
  • Biceps, Triceps, and Shoulders.
  • Glutes and Abdominals.
11 Jan 2022

What happens if you train full body everyday? ›

You risk overuse of certain muscles

Doing too much of any type of exercise, without adequate rest time, runs the risk of causing pain or injury. Running every day is a lot of impact on the knees and doing full-body strength training on consecutive days can overwork your muscles and not give them time to recover.

Can you lose weight doing 5x5? ›

Therefore, the 5×5 program can help you burn a substantial number of calories over time, which can help reduce or maintain your body fat even with the same calorie intake ( 6 ).

How many times a week should you do 5x5? ›

The 5x5 workout should be done 3 times a week. For this example, we will use Monday, Wednesday, and Friday. Workout A: Barbell Back Squat (5x5)

How heavy should 5x5 be? ›

The most common figure I see is that a 5×5 workout is best done with about 81% of your 1RM. That works out to about 90% of your desired 90% intensity.

Do Bulgarian split squats burn a lot of calories? ›

Because Bulgarian split squats involve so many large muscles, they burn a lot of calories. They will also increase your heart and breathing rate, which makes them useful not only for improving fitness but for burning fat and weight loss too.

How heavy should you go on Bulgarian split squats? ›

Entire Community
Strength LevelWeight
Beginner20 lb
Novice43 lb
Intermediate76 lb
Advanced117 lb
1 more row

Is Bulgarian split squat better than squat? ›

The split squat has been shown to display greater activity in the gluteus medius, gluteus maximus, and hamstring muscle groups when compared to a back squat… and we all know how important a strong gluteal muscle group is for lower limb strength, stability, balance, and function!

How long should you rest between Bulgarian split squats? ›

Bulgarian Split Squats x 4 sets of 15 reps each side; rest 60 seconds after each side and 2 minutes after both legs. *Same weight as last week or heavier if you can.

How many compound exercises should I do per workout? ›

The ideal number of exercises per workout session is 3-4 exercises. If you select your exercises appropriately and train them with sufficient volume and intensity, this will be more than enough to make great progress. This means: Focusing on an 80/20 split of compound to isolation exercises.

What do Bulgarian split squats work the most? ›

Bulgarian split squats primarily work the quads and glutes. In addition, they work the hamstrings, calves, adductors, and require some core work depending on the variation being performed.

What is the best glute exercise? ›

The best glute exercises include fire hydrants, single-leg step-ups, and Bulgarian split squats. To build your glutes, train twice a week on non-consecutive days and eat more protein. Exercising your glutes is important because they help us walk, run, jump, and climb stairs.

How many workouts should I do on leg day? ›

As a beginner looking to increase general fitness — and following the theme of keeping things simple — choose 3–5 exercises per leg workout. Then complete 3 sets of 8–12 reps of each exercise, ensuring that you're working your muscles to fatigue but not failure (1). Why no more than 5 exercises?

Which leg should you feel Bulgarian split squats? ›

This exercise is intended to target your front leg—your back leg is there to offer some balance support, but the engagement and the "burn" should be felt primarily in your front leg, particularly the quadriceps of your front leg.

How do you do a Bulgarian deadlift? ›

Using your left leg only and keeping your lower back in its natural arch, straighten your knee and stand back up with the bar (as in a normal deadlift) [2]. Then lower your body and the bar back to the floor- that's one rep. Begin your second rep from that position.

How many sets of Bulgarians are there? ›

If you're new to Bulgarian split squats, start with 2 sets of 6 to 8 reps on each leg until you get acclimated to the movement and gain some strength. When you can complete 3 sets of 12 reps on each leg comfortably, consider adding a light dumbbell in each hand for some additional resistance.

How do you use a Bulgarian bag? ›

Bulgarian Bag Basics: 2 Minute Functional Training Workout

What is the Texas method? ›

The Texas Method is a three-days-per-week training regimen that emphasizes volume on Mondays, active recovery on Wednesdays, and intensity on Fridays. Rippetoe was inspired by an old bench press workout from Canadian strongman Doug Hepburn, in which Hepburn would do 5 heavy 1-rep sets followed by 5 heavy 5-rep sets.

How effective are Bulgarian split squats? ›

Bulgarian split-squat is a great accessory training exercise to develop more power and lower-body strength in your quadriceps, glutes, and abdominals. Although it's a compound movement, split-squats efficiently and effectively activates the quads and glutes, developing increasing muscle mass and strength.

Are Bulgarian split squats enough? ›

Bulgarian split squats build very big legs

Also, due to the demands of balancing on one leg, Bulgarian split squats hit your quads, glutes, hamstrings, adductors, abductors, and calves. I can't think of another legs exercise that hits every single one of these muscles. Because of this, your thighs grow large, quickly.

Are Bulgarian split squats good for glutes? ›

Bulgarian Split Squats Hit Every Muscle in Your Glutes With a Single Rep. When you're doing any squat, you can pretty much guarantee that you're going to light your glutes on fire. But if you want to hit your glutes, quads, and your core, your best bet is to amp things up with Bulgarian split squats.

How many times a week should I do Bulgarian split squats? ›

How many reps, sets, and how often should I do Bulgarian Split Squats? If you are new to this exercise, you should perform 5-8 reps on each leg for 4 sets, 3 times a week. Once you get stronger you want to aim for 12-16 reps on each leg for 4 sets, 3 times a week.

Are Bulgarian split squats more effective than squats? ›

In other words, both the squat and Bulgarian squat were equally effective at improving lower body strength. Not only did the split squat make people stronger in the split squat, it made them stronger in the squat as well.

How heavy should you go on Bulgarian split squats? ›

Entire Community
Strength LevelWeight
Beginner20 lb
Novice43 lb
Intermediate76 lb
Advanced117 lb
1 more row

Is Bulgarian Bag effective? ›

Fitness advantages

The Bulgarian Bag strengthens and increases the muscular endurance of the grip, wrists, arms, shoulders, back, legs, and rotational muscles. It also aids in building core musculature, coordination, and improving overall shoulder and joint mobility.

Is the Bulgarian Bag a good workout? ›

According to small studies, training with a Bulgarian bag may help increase muscular endurance and explosive strength, strengthen core muscles and improve coordination and mobility and develop sport-specific strength and power.

Is Bulgarian Bag good for cardio? ›

The Bulgarian bag is a challenging workout that will hit every major muscle whilst quickly elevating the heart rate. A 20-minute workout is more than enough time to build strength, power, endurance and improve cardiovascular health.

What is the juggernaut method? ›

The Juggernaut Method program is centered around the “big four” which is an extension of the common powerlifting movements: Squat. Bench Press. Deadlift. Overhead Press—not a powerlifting movement but hailed for its effectiveness at producing overall strength and size.

Does 5x5 program build mass? ›

5x5 training is one of the original and most popular muscle mass building programs being used by elite bodybuilders and athletes. It's designed to hit a muscle group hard 2-3 times per week, while still providing enough recovery time to promote significant muscle growth.

What is a joker set? ›

Joker sets are a way of adding volume to your workouts without overdoing things. They also encourage you to test your strength on a regular basis. As with much of Wendler's lifting philosophy, Joker sets put the onus on you, the lifter, to train intelligently.

Videos

1. ONE EXERCISE
(Eric Bugenhagen)
2. Hypertrophy Guide | Glutes | JTSstrength.com
(Juggernaut Training Systems)
3. Joe Rogan Recommends Four Simple Exercises for a Ferocious Workout
(JRE Clips)
4. BULGARIAN Training Was INSANE!
(Garage Strength)
5. The DREADED Smolov EXPLAINED: Review of the Plateau-Busting High Frequency Russian Squat Routine
(Alexander Bromley)
6. Bret Contreras | Top 3 Workouts for Growing Glutes
(Escape Fitness)

Top Articles

Latest Posts

Article information

Author: Francesca Jacobs Ret

Last Updated: 12/18/2022

Views: 5465

Rating: 4.8 / 5 (48 voted)

Reviews: 87% of readers found this page helpful

Author information

Name: Francesca Jacobs Ret

Birthday: 1996-12-09

Address: Apt. 141 1406 Mitch Summit, New Teganshire, UT 82655-0699

Phone: +2296092334654

Job: Technology Architect

Hobby: Snowboarding, Scouting, Foreign language learning, Dowsing, Baton twirling, Sculpting, Cabaret

Introduction: My name is Francesca Jacobs Ret, I am a innocent, super, beautiful, charming, lucky, gentle, clever person who loves writing and wants to share my knowledge and understanding with you.