On Bulgarian Training
per veritatem vis (through truth, strength)
Health so far outweighs all external goods that a healthy beggar is truly more fortunate than a king in poor health. ―Arthur Schopenhauer, Parerga and Paralipomena
THE MYSTIQUE OF BULGARIAN TRAINING
"Bulgarian training" used to have an almost mythical aura attached to it. It was seen as some secret training approach to get world class results in Olympic lifting. In reality, it wasn't. In fact, it was the simplest training method ever used by strength athletes. However, in order for it to be adapted to sports like powerlifting or even bodybuilding, we need to make some modifications.
A lot has been written about the Bulgarian weightlifting system. Those who have experienced this system for any length of time know that it can be brutal; time has proven its effectiveness.
The Basics
For those of you who are not familiar with the Bulgarian system of training, it was developed by the famous Bulgarian weightlifting coach Ivan Abadjiev. It was based on the premise that if one subjects the body to a constant load of heavy stress composed of steady repetitive explosive movements, it would adjust to this load and adapt to handle the increased stress. The biggest mistake people make when they begin the Bulgarian system of training is starting the program too heavy, so the body never has the chance to adapt. They are doomed from the outset.
The Bulgarian system of training competitive weightlifters will not work unless one has a coach who has experience in this type of training and is not afraid of the brutality of the program. The first thing one must understand is that the program was designed for elite athletes – the best of the best. Athletes of average genetic potential will probably not be able to adapt to the demands of the program. Indicators for athletic ability are the obvious ones: vertical jump, standing broad jump, good overhead flexibility, agility in the shuttle run.
Less obvious is the ability to recover from a high workload and the natural attitude required of an elite athlete. Does this mean one has to be a world class athlete to use this program? No, but it helps. Does it mean one will become a world class athlete if one follows this program? No, not unless one is 15 to 18, have been training at an extremely high level for 5 to 8 years, are in the top three in the nation in junior weightlifting program, and are completely committed to the goal despite the high personal costs such a program imposes. Greatness starts in youth.
What Characterizes the Bulgarian System?
Extreme Specificity
The original Bulgarian system revolves around the competitive lifts (snatch, clean & jerk) for the main workload and the only assistance work consists of front squats and the power variation of the competitive lifts (power snatch, power clean).
Back squats are used once in a while. This is in stark contrast with other successful schools of thought in weightlifting where many assistance lifts are used.
Extreme Frequency
The competitive lifts or their variations are done at every workout, and often 2-3 daily sessions are done during periods of intense training.
This means that the athletes clean & jerk and snatch up to 12 times a week and the number of front squat sessions isn't far behind. The logic is that the more often one practices a skill, the better one becomes at it.
Maximum Effort
With standard Bulgarian training one works up for the maximum weight one can lift for a single rep several times a week, sometimes daily.
Instead of having "light days" Bulgarian lifters max out on the power snatch instead of the full snatch and on the power clean and jerk instead of the clean & jerk.
Very Low Reps
Elite weightlifters rarely go above 3 reps on the competitive lifts, above 5 reps for basic strength movements, and above 8 reps for assistance work.
However, in the original Bulgarian system, this practice was taken to extreme with most sets being done for 1 or 2 reps with only the occasional 3-rep set.
Extreme Training Segmentation
Elite athletes in all sports fragment their daily training volume into more than one daily session, but the original Bulgarian system took this to the extreme.
Normally, the workload was divided into two, sometimes three, daily sessions and those two or three sessions where themselves divided into two to three "units."
For example, they would snatch for 30-40 minutes, rest 20-30 minutes; clean & jerk for 30 minutes, rest 20 minutes; and front squat for 20-30 minutes. That was one session.
Pros of the Bulgarian System
Maximizing strength-skill
Practicing the same lifts every day: or multiple times a day: is the best way to become technically efficient.
Strength-skill work is great if one wants to become good at a specific movement, but it's not the best way to build overall strength, and the "strength" built via strength-skill work can be lost much more quickly than strength built via volume and a greater number of exercises.
Still, if all one cares about is being good at the snatch, clean & jerk, and front squat, going heavy every day: can work.
Easy to plan
One has several things to think about when planning one’s training: volume (sets & reps), exercise selection, intensity (as a percentage of your max), frequency of doing each lift, training split, etc.
The Bulgarian system makes this process much simpler since one doesn't have to worry about exercise selection (one does the same three lifts over and over), training split, intensity (one pretty much always goes to one’s maximum possible effort on a given day), reps (it's always 1, 2 and sometimes 3), or sets ( working up towards max, so the number of sets take care of themselves). It throws the "paralysis by analysis" phenomenon out of the window.
It makes one gritty
Bulgarian training is basically "brainless," but for it to work one must be able to give it all one’s got day in and day out, even if one doesn't feel rested or strong. It also has one make maximum attempts often so one stops being afraid of doing maxes.
Many lifters have great technique up to 85 or even 90% of their max, but as soon as they start being intimidated by a weight, they lose their "wits" and their technique goes down out the window. The more often one lifts heavy, the more natural it feels and the less it affects oneself.
It teaches one to feel one’s body
When one tests oneself every day one learns to know when one’s body is up to performing. One develops a much more acute sense of knowing when one can really go at it or when one doesn't have it. This is an important tool to develop when using autoregulatory training.
Cons of the Bulgarian System
It can lead to bad habits
Motor learning is all about frequency of practice. Practicing the same lifts over and over will make those lifts more automatic. This is a huge pro if one practices the proper technique.
Yet, if one practices an incorrect movement or makes the same technical mistake every time one does a snatch or clean & jerk, one then ingrains that mistake. It becomes much harder to correct.
Furthermore, when one is going for a max, chances are that one suffers some degradation in technique, and if going for a daily max until one misses every day one can develop some flaws that will become hard to fix.
It can get boring
Remember that international level weightlifters in East European and Asian countries are essentially state workers. They are paid to train. It's no different to them than a factory worker doing the same job eight hours per day.
So, it really doesn't matter to them if it's boring or not. It's their job and they see it as such. Yet, for many others, this is simply a chosen hobby. Sure, we want to be the best we can, but enjoying what we do is also a big part of it. Most of us need some variety to maintain our motivation.
It's harder to correct weaknesses
When ones snatch fails to improve (for example), it isn't always because one has a problem with the snatch itself. As such, doing more snatches isn't often the answer.
One might need to strengthen some muscles or body function/movement pattern. One might need to practice only a specific portion of the full lift. If all one does are snatches, cleans, jerks, and squats, it becomes almost impossible to correct weak links.
Limited muscular development
If one is a competitive weightlifter and plan to go to the Olympics, it probably doesn't matter much to one what one looks like.
An Austrian lifter with a huge belly, once said that he looked that way because it helped him lift more weight and that he would worry about how he looks when he stops competing.
Very few elite weightlifters actually look muscular. There are exceptions (Lu Xiaojun, Klokov, etc.), but most don't look much more muscular than the average guy one sees in the gym.
It's very hard on the nervous system
Although it's not metabolically demanding because of the low mechanical workload, working up to a 1 rep max is very draining emotionally and neurologically. It can even affect the hormonal system (the adrenal glands especially) over time.
People have recently been saying that "CNS fatigue" isn't real. Well, maybe it is or maybe it isn't, but something is definitely going on when one works up to a max frequently.
It's time consuming
Doing the original Bulgarian system is pretty much a full-time job. If one has an actual full-time job, it will be hard to do both.
Bulgarian Principles Adapted to Other Systems
The cornerstone principles of the Bulgarian system are solid:
Focusing on a few lifts to improve neural factors
Frequent practice of selected lifts
Pushing hard very often
Segmented training
But the Bulgarian system isn't optimal for most lifters. It can work for the genetically-gifted lifter whose technique is already solid. However, most people need more variability to sustain progression, not only to keep motivation high, but to strengthen weaker links in the chain.
Now, one can use a Bulgarian-ish system to build strength, regardless of whether one is interested in improving Olympic lifts, power-lifts, or just getting strong overall. One could also adapt many of these principles when training mainly to build muscle. Modifications, however, would be necessary.
More variability.
One can work in 3-week cycles. During those three weeks, pick a single variation of the lifts one wants to improve and do them 4 days a week. Then do the actual "competition" lift on another day. After a 3-week cycle, change the main exercises.
Rep Max cycling.
Always working toward a 1RM is psychologically, neurologically, and physically draining. So, during each 3-week cycle, cycle the RMs. On week 1 the training zone is a 3RM; on week 2 it is a 2RM; and on week 3 it is a 1RM.
Planned intensity variation during the week.
The main principle behind the Bulgarian system is doing a maximum effort frequently. But for most people, it's unrealistic to go for a max almost every day. Working to a max twice a week, however, is sufficient for maximum results. On the other days the planned intensity will be between 70 and 90% of the maximum reached that week. This will allow for better long-term progression.
One daily session.
In an ideal world, any serious lifter would split their daily volume into two sessions. This improves the quality of the work because most of the work is done in a fresher and more focused state. It also leads to greater physiological and neurological adaptation. Unfortunately, it's an unrealistic way to train for most people.
The inclusion of a small amount of "bodybuilding" work.
It's necessary to take corrective measures to fix a muscle that's lagging or that isn't properly stimulated by the three main lifts one selected. This is important both for maximum performance and injury prevention.
The Modified Bulgarian System
Here's a 12-week cycle designed to maximize performance in the powerlifts – squat, bench press, deadlift. It uses the principles of Bulgarian training but is modified to encompass the reality of the natural trainee with a full-time job.
General Training Phase 1 (3 Weeks)
Week 1
Monday
A. Zercher Squat Work up to 3RM
B. Deficit Deadlift Work up to 3RM
C. Floor Press Work up to 3RM
D. Chest-Supported Barbell Row 4 x 8-10
Tuesday
A. Zercher Squat 4 x 3 @ 80% of 3RM
B. Deficit Deadlift 4 x 3 @ 80% of 3RM
C. Floor Press 4 x 3 @ 80% of 3RM
D. Pull-Ups, Pronated Grip 4 x 8-10 (use band help if needed, or added weight if possible)
Thursday
A. Zercher Squat 4 x 3 @ 90% of 3RM
B. Deficit Deadlift 4 x 3 @ 90% of 3RM
C. Floor Press 4 x 3 @ 90% of 3RM
D. Seated Cable Row 4 x 8-10
Friday
A. Zercher Squat 4 x 3 @ 70% of 3RM
B. Deficit Deadlift 4 x 3 @ 70% of 3RM
C. Floor Press 4 x 3 @ 70% of 3RM
D. Pull-Ups, Supinated Grip 4 x 8-10
Saturday (Competition Style)
A. Squat Work up to 3RM
B. Deadlift Work up to 3RM
C. Bench Press Work up to 3RM
Week 2
All exercises are the same. "D" remains the same. Here are the differences for the A, B and C exercises:
Monday: Work up to a 2RM
Tuesday: 4 x 2 @ 80% of 2RM
Thursday: 4 x 2 @ 90% of 2RM
Friday: 4 x 2 @ 70% of 2RM
Saturday (Competition Style) Work up to 2RM
Week 3
Again, all exercises are the same and "D" remains the same. A, B, and C differences:
Monday: Work up to a 1RM
Tuesday: 4 x 1 @ 80% of 1RM
Thursday: 4 x 1 @ 90% of 1RM
Friday: 4 x 1 @ 70% of 1RM
Saturday (Competition Style) Work up to 1RM
General Training Phase 2 (3 Weeks)
Week 4
Monday
A. Front Squat Work up to 3RM
B. Pin-Pull Below Knees Work up to 3RM
C. Incline Bench Press Work up to 3RM
D. Chest-Supported Barbell Row 4 x 8-10
Tuesday
A. Front Squat 4 x 3 @ 80% of 3RM
B. Pin-Pull Below Knees 4 x 3 @ 80% of 3RM
C. Incline Bench Press 4 x 3 @ 80% of 3RM
D. Pull-Ups, Pronated Grip 4 x 8-10 (use band help if needed, or added weight if possible)
Thursday
A. Front Squat 4 x 3 @ 90% of 3RM
B. Pin-Pull Below Knees 4 x 3 @ 90% of 3RM
C. Incline Bench Press 4 x 3 @ 90% of 3RM
D. Seated Cable Row 4 x 8-10
Friday
A. Front Squat 4 x 3 @ 70% of 3RM
B. Pin-Pull Below Knees 4 x 3 @ 70% of 3RM
C. Incline Bench Press 4 x 3 @ 70% of 3RM
D. Pull-Ups, Supinated Grip 4 x 8-10 (use band help if needed, or added weight if possible)
Saturday (Competition Style)
A. Squat Work up to 3RM
B. Deadlift Work up to 3RM
C. Bench Press Work up to 3RM
Week 5
All exercises are the same. "D" remains the same. Here are the differences for the A, B and C exercises:
Monday: Work up to 2RM
Tuesday: 4 x 2 @ 80% of 2RM
Thursday: 4 x 2 @ 90% of 2RM
Friday: 4 x 2 @ 70% of 2RM
Saturday (Competition Style) Work up to 2RM
Week 6
All exercises are the same and "D" remains the same. A, B, and C differences:
Monday: Work up to 1RM
Tuesday: 4 x 1 @ 80% of 1RM
Thursday: 4 x 1 @ 90% of 1RM
Friday: 4 x 1 @ 70% of 1RM
Saturday (Competition Style) Work up to 1RM
Specific Training Phase 1 (3 Weeks)
Week 7
Monday
A. Box Squat (Legal Depth) Work up to 3RM
B. Sumo Deadlift Work up to 3RM
C. Close-Grip Bench Press Work up to 3RM
D. Chest-Supported Barbell Row 4 x 8-10
Tuesday
A. Box Squat (Legal Depth) 4 x 3 @ 80% of 3RM
B. Sumo Deadlift 4 x 3 @ 80% of 3RM
C. Close-Grip Bench Press 4 x 3 @ 80% of 3RM
D. Pull-Ups, Pronated Grip 4 x 8-10 (use band help if needed, or added weight if possible)
Thursday
A. Box Squat (Legal Depth) 4 x 3 @ 90% of 3RM
B. Sumo Deadlift 4 x 3 @ 90% of 3RM
C. Close-Grip Bench Press 4 x 3 @ 90% of 3RM
D. Seated Cable Row 4 x 8-10
Friday
A. Box Squat (Legal Depth) 4 x 3 @ 70% of 3RM
B. Sumo Deadlift 4 x 3 @ 70% of 3RM
C. Close-Grip Bench Press 4 x 3 @ 70% of 3RM
D. Pull-Ups, Supinated Grip 4 x 8-10
Saturday (Competition Style)
A. Squat Work up to 3RM
B. Deadlift Work up to 3RM
C. Bench Press Work up to 3RM
Week 8
All exercises are the same. "D" remains the same. The differences for the A, B and C:
Monday: Work up to 2RM
Tuesday: 4 x 2 @ 80% of 2RM
Thursday: 4 x 2 @ 90% of 2RM
Friday: 4 x 2 @ 70% of 2RM
Saturday (Competition Style) Work up to 2RM
Week 9
All exercises are the same and "D" remains the same. A, B, and C differences:
Monday: Work up to 1RM
Tuesday: 4 x 1 @ 80% of 1RM
Thursday: 4 x 1 @ 90% of 1RM
Friday: 4 x 1 @ 70% of 1RM
Saturday (Competition Style) Work up to 1RM
Specific Training Phase 2 (3 Weeks)
Week 10
Monday
A. Squat Work up to 3RM
B. Deadlift Work up to 3RM
C. Bench Press Work up to 3RM
D. Chest-Supported Barbell Row 4 x 8-10
Tuesday
A. Squat 4 x 3 @ 80% of 3RM
B. Deadlift 4 x 3 @ 80% of 3RM
C. Bench Press 4 x 3 @ 80% of 3RM
D. Pull-Ups, Pronated Grip 4 x 8-10 (use band help if needed, or added weight if possible)
Thursday
A. Squat 4 x 3 @ 90% of 3RM
B. Deadlift 4 x 3 @ 90% of 3RM
C. Bench Press 4 x 3 @ 90% of 3RM
D. Seated Cable Row 4 x 8-10
Friday
A. Squat 4 x 3 @ 70% of 3RM
B. Deadlift 4 x 3 @ 70% of 3RM
C. Bench Press 4 x 3 @ 70% of 3RM
D. Pull-Ups, Supinated Grip 4 x 8-10
Saturday (Competition Style)
A. Squat Work up to 3RM
B. Deadlift Work up to 3RM
C. Bench Press Work up to 3RM
Week 11
All exercises are the same. "D" remains the same. A, B and C differences:
Monday: Work up to 2RM
Tuesday: 4 x 2 @ 80% of 2RM
Thursday: 4 x 2 @ 90% of 2RM
Friday: 4 x 2 @ 70% of 2RM
Saturday (Competition Style) Work up to 2RM
Week 12
Again, all exercises are the same and "D" remains the same. A, B and C differences:
Monday: Work up to 1RM
Tuesday: 4 x 1 @ 80% of 1RM
Thursday: 4 x 1 @ 90% of 1RM
Friday: 4 x 1 @ 70% of 1RM
Saturday (Competition Style) Work up to 1RM
One would then de-load for a week and test one’s maxes in a competition.
How to Fix Specific Weaknesses
This cycle is general. These exercises fit most people, but ideally one should pick variations of the lifts that work on one’s individual weaknesses. Here are alternate exercises one can use based on certain sticking points:
Squat
If the sticking point is below parallel:
Phase 1: Wide Stance Squat
Phase 2: Paused Squat
Phase 3: Low Box Squat
Phase 4: Squat (competitive style)
If the sticking point is above parallel:
Phase 1: Zercher Squat
Phase 2: Front Squat
Phase 3: Box Squat (legal depth)
Phase 4: Squat (competitive style)
Deadlift
If the sticking point is breaking from the floor:
Phase 1: Deficit Deadlift
Phase 2: Floating Deadlift (deficit deadlift without bringing the barbell back on the floor)
Phase 3: Sumo Deadlift
Phase 4: Deadlift (competitive style)
If the sticking point is around the knees:
Phase 1: Zercher Deadlift
Phase 2: Romanian Deadlift
Phase 3: Pin-Pull Below Knees (focus on pulling with the posterior chain; not on leveraging by bringing the knees under the bar)
Phase 4: Deadlift (competitive style)
If the sticking point is above the knees:
Phase 1: Barbell Hip Thrust
Phase 2: Pin-Pull above knees
Phase 3: Sumo Deadlift
Phase 4: Deadlift (competitive style)
Bench Press
If the sticking point is off the chest:
Phase 1: Floor Press
Phase 2: Cambered-Bar Bench Press or Full-Range Dumbbell Press
Phase 3: Spotto Press
Phase 4: Bench Press (competition style)
If the sticking point is around mid-range:
Phase 1: Incline Bench Press
Phase 2: 3- Board Press
Phase 3: 2- Board Press
Phase 4: Bench Press (competition style)
If the sticking point is at lockout:
Phase 1: Close-Grip Floor Press
Phase 2: Close-Grip Incline Bench Press
Phase 3: Close-Grip Bench Press
Phase 4: Bench Press (competition style)
Adding Bodybuilding Work
A Bulgarian-style program is minimalist by nature. Because of the emphasis on the big lifts, one might find that some muscles are neglected.
If so, one can add isolation work to hypertrophy the neglected muscles. Do this by adding 15-20 minutes worth of isolation work at the end of the regular workouts. Add that extra work on Tuesdays and Fridays, which are the lower intensity days.
On Fridays only adding work for muscles that do not play a significant role in the main lifts because one will be maxing out the next day. On Tuesdays one should work the muscle(s) one feels are holding one back in the main movements.
For example:
Tuesday: Bodybuilding work for triceps, delts, and pectorals
Friday: Bodybuilding work for lats and biceps
Use isolation exercises for sets of 8-12 reps for that extra work. Pump-enhancing techniques like partials, slow reps, rest/pause, double contraction and the like can also be used.
In sum
So what conclusion can we make considering the Bulgarian Training Method? It definitely works. Is it the best system? Not for most people, but for those that can take the time to dedicate to the program or for those who start in adolescence the training program can be valuable. Try the program and make the necessary adaptions to be successful. It’s not about how strong one is, but about how strong one can become.