The Bulgarian Training Method


During the 1970s and the 1980s the Bulgarian weightlifting team ruled. It was like they were unstoppable, winning one international title after another. It was all because of the head coach of the Bulgarian weightlifting team called Ivan Abadjiev. He developed the Bulgarian training method.

It is extremely unorthodox, when we consider the tried and tested way of increasing strength, but today modern science is able to prove that Ivan was ahead of his time. Sports science is now able to prove the general adaptation theory on which the Bulgarian method is based.

To put it simply it means that your body is built to adapt to any stress it receives on a regular basis. Ivan Abadjiev took it all a step farther and instructed his athletes to train specific weightlifting movements 2 or 3 times a day using 95% of their 1RM for only one rep.

Because he was specifically training his team to weightlift, the Bulgarian method applies to clean and jerk, snatches, front squats, high pulls, overhead squats and back squats training six days a week. We know this to be true because some of the greatest athletes like Michael Jordan practiced their specific sport daily.

The Bulgarian method takes weight training to a whole new level. Working out twice or even three times a day, his athletes would do something like snatch for about 30-40 minutes, then complete rest for 20-30 minutes; Then start again doing clean & jerk for about 30 minutes, complete rest for 20 minutes; and finally doing front squats for about 20-30 minutes. All of that is done in one 4-hour training session.

Something called strength-skill is improved radically when doing this method working on any specific movement. The problem is that this strength-skill that is developed can be lost very quickly when compared to the strength-skill built on volume training and doing more exercises.

The Bulgarian method is tough on the central nervous system (CNS) which is why periodization is key to make this system work. Ivan would usually cycle a heavy and hard week, as explained above using 95% 1RM followed by a week of light training, doing the same movement but with less weight and more reps.

If a bodybuilder was going to try and use the Bulgarian method to increase strength and muscle mass only training once a day, it could be done for a few weeks before cycling to lighter weights:

Monday
A. Squats working up to 3RM
B. Deadlifts working up to 3RM
C. Bench-press working up to 3RM
D. Chest-supported Barbell rowing 4 x 8-10

Tuesday
A. Squats 4 sets of 3 reps@ 80% of 3RM
B. Deadlifts 4 sets of 3 reps@ 80% of 3RM
C. Bench-press 4 sets of 3 reps@ 80% of 3RM
D. Pull-Ups with pronated grip 4 sets of 8-10 reps (using band help if required, or add more weight)

Thursday
A. Squats 4 sets of 3 reps@ 90% of 3RM
B. Deadlifts 4 sets of 3 reps@ 90% of 3RM
C. Bench-press 4 sets of 3 reps@ 90% of 3RM
D. Seated cable rowing 4 sets of 8-10 reps

Friday
A. Squats 4 sets of 3 reps@ 70% of 3RM
B. Deadlifts 4 sets of 3 reps@ 70% of 3RM
C. Bench-press 4 sets of 3 reps@ 70% of 3RM
D. Pull-ups, with supinated grip 4 sets of 8-10 reps

Saturday (Competition Style)
A. Squats working up to 3RM
B. Deadlifts working up to 3RM
C. Bench-press working up to 3RM

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