Critique of Squat Everyday | Bulgarian Style Training | JTSstrength.com
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- Опубліковано 7 жов 2024
- Chad and Max discuss the merits and pitfalls of Bulgarian Style/Squat Everyday training. Max trained in this fashion for 13 years, including time under its creator Ivan Abadjiev, and is uniquely qualified to discuss its merits for both powerlifting and weightlifting.
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"Max" isn't just his name. It's a lifestyle.
Haha
Lmao. Nice.
Max, aight?
😂😂😂😂😂❤
Ivan Abadjiev (the founder of the bulgarian method) has died today (25.03.2017). An enormous figure in the worldwide weightlifting. Rest in peace!
Rusty Williams RIP Mr Abadjiev..the Architect of Bulgarian Weightlifting ...
RIP................great man............
Rusty Williams rip :(
oh man that's sad! R.I.P.
The letter T in the juggernaut tshirt should have been someone doing an OHP not a DL.
cool
goodnotgreatt because the OHP is a powerlift right ? ...derp
goodnotgreatt i was thinking a power clean, actually
+Mario Why should it be a powerlift? Is this channel solely about powerlifting?
Why not just a back squat
all i heard was 165 kilos to 217 kilos. I'm ready for a hernia
Same LMAO
XD
Wimps
yep
Wish these videos were shot with rocking chairs on the front porch.
Kukai Giggles Mason jar full of ‘shine/badger milk in one hand, pappies shot gun in the other
Krushka means that someone is not fulfilling their duties, slacking on job or it can also be translated as cheating on your wife for example or vice versa. Krushkach is the actual way you call the person. Krushkam should be the infinitive form of this jargon word. For many reasons, performance was much higher years ago in lifting. Abadjiev main idea for maxes is that in nature the anmals don't go 50% when they have to perform, it is in our nature to go 100% and beyond. He believed maxing out creates a different response in the body on every level, than lifting with less. Neurologically you adapt to the weights over time and body is prepared for it. How much of it is true, I cannot tell, but the results remain.
Thank you
The pronounciation is more like the words crush+catch but as one word and the "a" in catch is pronounced as the A in America, it means a guy who is cheating in a way and not giving his best. As for another word from another one of your videos - Starshi, it's a salute to someone older and more experienced than you (essentialy elder).
This is pure weightlifting system and it is for fully professional lifters. I don't think this system will be the most successful for anyone this days. But I still believe this is the best system for weightlifting of all time.
GREAT stuff. like I can't describe it any other way. Between this and the westside video this content material is A1! keep it up
Thanks
Max - i did this for 13 years dont do it
Chad - it doesnt follow many of the priciples of a good training method dont do it
Both - dont do a variation, build a good training program from scratch.
Audience- You didnt talk about my varation of squat every day where i replace one of the session with over head squats, checkmate atheists.
Or you could count all the Bulgarian Olympic medalists in weightlifting... I guess those medals were handed out for participation :D
@Marta Traikova It's the gene pool. You could put Italians, Irish, French, or just about any other nationality on the same high frequency program and it still won't produce the same success.
@@keithbarbaro7590 What are you talking about? Look at the performance of bulgarian weighlifting team for the last 10 years. It's trash because they stopped using the system to the dot.
Keith Barbaro so, the Bulgarian gene pool is so amazingly pure biased to weightlifting, that no other genes could elicit the same results? I call nearsighted blinders on BS. either you’re calling the Bulgarians inbred, or so tone deaf to understand nationality has nothing to do with gene pool predisposition. Europe is insanely population to land mass dense, and to think genes haven’t crossed back and forth multiple times for millennia is at least foolish, and at most willfully ignorant.
@@keithbarbaro7590 if it’s just the gene pool, why did they not have the same results before the ‘Bulgarian method’
Unless you have the time and means, the Bulgarian system is for competitive lifters who have the benefit of being paid to train this way. Not for someone who has a 40+ hr a week job.
A squat workout takes 20-30 mins.
yeah i work full time and lift everyday not cause i have to cause i like to.
@Sci_qi youll know better when you get a real life
@Sci_qi you'll figure it out when you're no longer living with your parents little.boy
I work 50 hr a week and squat every day with a 565lb max squat. Your body eventually adapts to squats thous not taxing on the body long term. People who say this is not for the working people is the same people that say you over training
Would have been interesting to hear about injuries in a Bulgarian training style. I'm sure sure doing max singles everyday made people drop out like flies.
it sure did and the guys who dropped out went back to bodybuilding 😂
According to Louise Simmons the injury rate was not that high it was the mental burnout that got them. Apparently it is taxing mentally to have to hit multiple max's a day.
I think one of the underrated aspects to squatting everyday, is it's ability to teach you the importance of hard fucking work.
My training suffered from paralysis by analysis. I know once I go back to a more sane approach I'll need to program better, but I feel like doing Bulgarian for a few months is teaching me lessons that I'll implement my entire training career.
Just to remind you that back in the days in the Golden age of bulgarian weightlifting under the coaching of Иван Абаджиев.Bulgaria had golden medals in most of the weight classes, at some point we even had more than the Soviets.And just a reminder ,my country's population is 6 million.So I guess his training style is what separates them from the others.
Stoian Ivanov as a former lifter i was a big fan of bulgarian lifters..Sevdalin Marinov..Janko Russev ,Assen Zlatev..etc..as you may know they lift huge amounts of weight..outclassing the soviets..i always wondered what happened with all this top elite lifters when the socialism collapsed in the early 90's...i hope Bulgaria will shine again in weightlifting someday...
Stoian Ivanov cool
Capitalism happened. Bulgarian system was good for professional weightlifters. You need to dedicate your life for the bulgarian system to be successful. And I really mean your life. Why would anyone do it if he can have so much fun now days.
You also have to take into consideration, were those athletes using enhancement drugs?
@@dwoolwichpoly9086 of course they were. Lots of them. Just like all other athletes at that level
I like hearing y'all talk about the Bulgarian method. Not a lot of information out there that goes in depth on it. Much appreciated.
i just love squatting.
Same
What the heck is max complaining about. He's 17 years old and took his front squat from 165kg(so like 365lbs) to 217kg which is 477lbs in 6 weeks, are you joking? 6 weeks only that's insane. Than from 217kg to 230kg in 7 months? That's a 525lb front squat, I just don't understand, sounds to me like the program was working and is insane. most people cant low bar squat 525 yet alone front squat. He says to go from 230kg to 245kg took him 3 years. Well no doubt, that's almost a 550lb front squat, that kind of training can take decades. I love the Bulgarian training I have some many prs from it. I don't squat 3 times a day. I squat once a day. I than do bench training to a 1 rep max, than 3 days a week all do deadlift training, gains are insane
The point you missing is all he could do is squat. 0 bench, 0 deadlift, 0 accessory movements simply because you barely can recover from squat only on this program. I don't think that gaining 15 kilos in 3 years squating EVERYDAY is worth it. It's simply a poor time investment.
It is pretty much one big peaking block. When he squatted 165 kg he most likely just realized he gains. He might be some nice short-term development, but with more volume and better periodization, he could probably have added more in those 4 years.
It is not specified whether he gained body mass in that period of (admittedly) huge increase in the front squat, whether singles (actual 1RM PRs) had been previously attempted at an adequate frequency and/or volume, whether there was a significant improvement in technique, whether following that program ommited exercises that possibly hindered front squatting due to higher total fatigue, etc., etc...
I think he advises against this method because of imbalances and technical flaws viewers might have. They can get worse with this type of training. I love it though.
The Norwegian team squats every day mostly in the 75-85% range with weekly volumes similar to Sheiko. So I think it is a mistake to say that "squat everyday" is the same thing as Bulgarian style or squatting to a max everyday.
Er du norsk?
+Jostein Carlsen no, I've just read of a lot of materials from Dietmar Wolf and spoken with Marte Evlverum and Linda Kristensen (both hotties) on Instagram.
+Jostein Carlsen I'm assuming you asked if I was Norwegian, that's what it looks like anyway.
Hey derpster, they said they were covering squat everyday from the Bulgarian system. Maybe watch the whole thing before you reply.
+hulkjump towork I did watch the video, and you missed the point which was that they kept referring to the "Bulgarian" system as squat everyday and because there are systems that actually squat everyday in lower %'s it's a misnomer to call them the same thing. Notice how nobody else in the weeks that this comment has been here made that point. It's probably because they're more observant than you... "Derpster"
Coming from a bodybuilding background this just blows my mind. Sometimes my legs take over a week to fully recover from a hard workout.
Still pushing for the next one being 5/3/1 lol
This is a great video, HOWEVER, the "Bulgarian style" training for olympic lifting has since morphed into an RPE system where lifters will still squat 6-14 sessions a week, however, after a daily max they will do many MANY back-off sets (based on that max), squatting at least 40 minutes a session. As well, every 3-6 weeks, they will take a deload week. These are the proven modifications that have helped the junior Asian and Slavic weightlifters tremendously in their crazy high squat strength in a shorter period of time. (e.g. every junior male weightlifter back-squatting at least an easy 230kg regardless of weight)
I would have preferred that you guys talk about this new system as opposed to the very archaic "Bulgarian style" training system.
Well if we did that we wouldn't be critiquing the Bulgarian System, now would we?
Juggernaut Training Systems Fair point. But it would still be nice to critique a more modern system. Hopefully something for a future vid? ;)
Where can I find more information on this "new style"? What exactly is it called?
Kofi Adu Gyan Unfortunately, there isn't much in English about it but you can look up the Chinese and Kazakhstan youth training programs. There is some English info out there that you can extrapolate from.
foapwh jkre Can you link me to some of these please
I can't get over that max could front squat more than he could deadlift at the start of his powerlifting. that quad strength is unreal.
I love this perspective; we need more of this. I like what you guys said about strength ratios; I hate how definitive and concrete some people, coaches/athletes, get when it comes to weightlifting. Especially with the squat. I always had issues with it but never know where and Im glad i heard this perspective to guide me.
ebscoHOST my savior all through highschool and undergrad
Two intelligent powerlifters/weightlifters. What a breath of fresh air...! Great information. Subscribed!
I enjoyed the board behind you guys last time. It helped be able to follow along and connect points. Though as always amazing information. I love what you guys put out and it shows the true shift between written knowledge being passed and the emphasis coming in videos!!
I seem to grow more with less volume more frequency so I think this may work better for both strength and muscle gain in my case
I would have liked to see Greg Nuckols in on this one along with Max.
I think that he would agree with them about 99% of what they say. If you closelly look on Nuckols program you would see that it is highly modified in comparison to what Max Aita described.
True bulgarian style training was invented for weightlifting, not powerlifting. In a max effort clean, the time that you spend under maximal tension is minimal (let's say for example 0.2s). A weightlifter can deadlift a lot more than he can clean and he can front squat a lot more than he can clean. So the only part of the lift in which he's really maxing out is the transitioning phase. A max effort squat however means multiple seconds under tension in which you truly max out. If you were to go 90% and higher on squats everyday over an extended period of time you couldn't catch up with your recovery, especially if you aren't on a real juicy stack. High frequency squatting is great, but maxing everyday is not ideal and the nagging pains will probably build up and you're gonna have to take some time off training completely
Bulgarian lifter were litteraly state employee. They were paid to lift. No stress, no job, only lifting, with coach staff food and juice of course.
Max was coached by Ivan Abadjiev for weightlifting, so he is very well aware of how it works.
How much time MAX was trained for Abadjiev ? one week ? one day ? one month ? one year ? with or without roids ? Bulgarian system can't be reduced to one method, i.e. single maximum...Bulgarian system, such others systems is a whole that can not isolate from socio- economic cultural environment
So...be trained under Abadjiev for short time living in america is not a measure....
Tanochanta
amen
+Tanochanta It was atleast a few years.
Fantastic piece. Great information and delivered very well.
Despite the fact your pump out great quality info in these vids, I like them because they're well edited.
I really like these critique videos! Keep them coming, please!
use 5RM and fix this weight for a period of time, warm up to this weight then do one set every day, don't go to absolute failure but focus on the quality of mouvement, your body will automatically increase the repetition that you can do in one set, take a rest day when needed. This method works well for my weighted pull ups.
Does it work for squatting though?
Years at a time for 5-10kilos, ya cause his front squat was at 550lbs, what do you expect. You cant add 50-100lbs when your front squat is already at 550lbs. It amazes me how their in shock with how long it took his front squat to increase
yah lol...they talk about this like there is no such thing as genetic limits
Best lifting channel on UA-cam!! Sorry Mark Bell. Supertraning and juggernau is my motivasjon
Juggernut*
Enjoyed the segement you guys did. Many years ago Erine Frantz had a book 10 commandments of Powerlifting
which emphaszed the all or non concept meaning 1s. Adapted this to drug free lifting with singles added recovery
and working hard increased my total where won 1st state meet 1985 two years latter 2x collegiate national champion
and 1987 IPF JR world team individual bronze and team gold medalist. Ernie believed in sticking with basic lifts and
working them hard. I modified one day all 3 lifts within 1hr lifting. was always in shape for meets. then another day
bench during week and liter 90% Squat and DL day. My best Drug Free lifts 700 raw squat, 425 BP raw and 700 raw
DL. Still kept strength into my 50s pulling Raw 650. Mentally have to be tough and motiviated to train this way.
I just added deadlifting everyday to my squatting everyday. People think I am nuts, but Im happy. Yes, max squat followed by max dead daily. And I am a 44 year old female. It saves time too. After max squat I just drop the wait on the platform. My max squat becomes my dead warm up. 30 and training is done. Then I bench or snatch or CJ, then go home.
Yikes
😮
People are hating because it's a youtube/IG craze. The ORIGINAL Methodology for Bulgarian Style Training is Daily Squat Everyday Maxes. Not the modern method, not variations of it.
If you modify it, it ceases to be the original program. 30:23
Awesome content, really thorough and well explained. Could you make one on the Sheiko type training programs (High volume, high frequency, usually low intensity training on very basic lifts with little assistance exercises)?
As usual, great stuff. How about critique/analysis of Soviet weightlifting principles (in 60's, 70's and 80's) for next installments?
Greg knuckols just posted a video about specificity. he said variations to exercises, like pause squat vs normal squat, or highbar vs lowbar have carry over because they are both squat motions. For example, if you train high bar squat and increase it, then when you go back to low bar, it will have increased as well. But similar lifts regarding muscles used like deadlifts and squats dont have very much carry over.
2:10 -How the fuck can you squat over 600lbs 3 times a day, 7 days a week, without getting injured or run down and catching a cold? And have enough time to eat shit and sleep? It seems impossible!
100 lbs. loads are not 600 lbs. loads. I've done that kind of work and trained in the gym at the same time. I wouldn't say throwing 100 lbs. loads around all day makes you strong. I would say that throwing 100 lbs. loads around all day makes you good at throwing 100 lbs. loads around all day. Because 100 lbs. is a relatively light weight it would end up being cardio and conditioning more than true strength training. When i worked at UPS as a young man I used to lift 70-120 lbs. packages for entire shifts with just my own body. The problem is that I have to live. I have responsibilities such as family, work, schooling, etc. I don't have the time to just train all day, sleep, and eat. I'm not paid to train, sleep, or eat. I barely have time to get in 3 workouts per week.
shawz10 you cant. any idiot promoting this style ignores the massive amount of steroids bulgarian athletes took as well as the adverse side effects their athletes had.
Great discussion! i'd love to hear a rebuttal from someone like a John Broz or that Perryman fellow.
Excellent job CWS and Max.
Thanks for making this video, Chad and Max. Can you make a similar video critiquing Wendler's 5/3/1? Thank you.
Agree or disagree you guys always debate the proper way. Good job!
Great vid. I max squatted for a little over a month before I had an injury (entirely unrelated to lifting), and although I didn't see much of an increase on my 1RM, it was a massive confidence boost under anything in excess of 90% 1RM. Oddly enough, I increased my 2RM by about 30 lbs.
I believe that the squat for the Olympic lifter can
be used successfully everyday IF the speed is
at or above certain level with weights 80-95%
of TRAINING MAX.
very informative!
thanks for uploading
Max even looks traumatized talking about it lol
You fellas didn't mention the possibility of repetitive stress injuries, which is what happened to me when I tried. My left hip started to bother me after around month two and it took around two months for the pain to go away after abandoning this training method.
I did see gains of around 10-15kg in the first month though, which I was more than satisfied with. Thus, if I try it again, I would probably not do it for more than a month.
A study has already been conducted in our lab examining the efficacy of squatting to a max every day with advanced lifters. It clearly worked to add a lot of weight, however the authors (Dr. Zourdos) etc were VERY careful to make sure to be very clear in that this method is not for someone to just jump into and most individuals would do WAY better on a more structured, periodized protocol. Squat every day may be useful as an intensity block within an overarching macrocycle that utilized more "normal" mesocycles that build up to it...
Yes, we acknowledge its potential as a peaking strategy, not an all the time training strategy.
Of course! Certainly wasn't addressing you guys, rather was addressing some of those I see in the comments section. As poignant and thorough as you guys are in your critique, many individuals still seem to look at this concept as black and white. Even in regards to the study I mentioned...the manuscript was very clear as to the limitations and caution if such a strategy, yet numerous people responded to it on social media with comments like "squatting every day is stupid and it will cause injuries" etc.
I need to cycle front and back squats
Fantastic content. I love the critical analysis. I'm not big fan of Bulgarian/daily squatting. But I totally agree with Chad. if it's used it should be periodic no more than 4 or 5 months tops. There are way more efficient ways of gaining strength.
The history speaks of itself. It was no good, but somehow our weightlifters were sweeping off the medals when they appeared in competition. It seems predictable enough. The rest is just excuses to not lift heavy.
If you chose to be an Olympic weightlifter, you must put in the work that goes with it. And burn in the sport. Not save yourself for the life after the retirement.
So this method is not good for the regular Joe, who thinks he wants to be a mediocre weightlifter for 4 days in a week for as long as he is alive.
maybe the Bulgarian system works for elite athletes because it's like throwing the body a curve ball. After they've reached their peak using another system. Like a cycle only of a longer period of time. perhap if they peaked with that system they could improve by returning to the previous one.
So does this method probably make more sense if your doing Olympic lifting?
I'd be interested in hearing from two folks who have written at JTS for a bit of a counterpoint, or more elaboration. Those two being Greg Nuckols and Travis Mash who both used Daily Squatting to bring their totals up from already elite levels.
Yeah squat doesn’t transfer over to deadlift nearly as much as I would have thought. When I added an extra deadlift day and pulled back on squats a little bit my deadlift started to really shoot up. This is as an intermediate lifter
I have been doing squats everyday, but definitely not near max effort. I also add in walking lunges the day after a normal squat or deadlift day. I do about 5 variations....to include box squatting most often...easy on the hips.
so far i have gotten some hypertrophy, not tones, very good strength gains....and i am regaining mobility in my hips something i lost from a severe judo injury...the frequent neural work is helping me way more then yoga ever did to regain some mobility.....once full mobility is back i will drop frequency and boost volume....... 20 sets in 3 exercises takes me about 30 min....and it feels easy even lifting over 90% , so i think frequency is great for GPP too
I can't believe it, this is crazy! is there any time to do anything else? how does one recover properly?
All the upcoming weightlifters come to Shumen Bulgaria 🇧🇬 to learn the sweet science of weightlifting 🏋️♀️
Proud to be Bulgarian!
Could you do a critique of the American OTC programming? It would be interesting to hear what Max has to say about it and what they are doing wrong and right
they are doing nothing wrong under zygmunt they are doing exactly what every other top country does
they are doing nothing wrong under zygmunt they are doing exactly what every other top country does
+Oskar 77 I think there's something to critique with every training method, regardless of the success of said program. Hell, the Bulgarian system created some of the best weightlifters in history, but JTS made a half hour long critique of the program.
+Isaac Beu there is only to critique if it goes against what you belive the Bulgarians think maxing daily is the perfect system that's why they used it and we're successful the Russians for what they do because that's what is ideal
can you guys do a critique of the sheiko programs... id like to hear what you guys have to say about it
When I scrolled past I was hoping it was a Blaha piss take vid haha.
But I liked it and I have subscribed
Guys who like myself love this method, please dont take offence from these guys because all they want is for you guys to stop calling it the Bulgarian method, there is no powerlifter alive that does a true Bulgarian method, this method is called high frequency for strength, the modern version is like 90 percent modified and is only done 3 -6 months maximum or when you dont progress for a 2 month, once ur strength declines using proper rpe scale then just stop and switch to traditional and proven program's
you can critique all day but the results are there medal after medal after medal
From guys who were already top tier lifters, did this as a job to provide for themselves and their family, had good genetics and were on many PED’s to support recovery. The average human couldn’t do what they did.
Using prillipins chart, wouldnt the work up sets, given they would still be high percent 1rm, create enough volume throught the week to induce hypertrophy.
It’s crazy USA isn’t anywhere near the top for Olympic lifting.
Since the drug testing has become stricter they've become much higher ranked, especially for Women
I don't understand the squat every day program. I can't believe that anyone would make gains on the squat everyday and/or multiple times a day program. That would leave very little room for other exercises such as deadlifts or reverse hyperextensions. How can a person's back and lower body tolerate such a thing? How can a person over 40 or 50 tolerate such a thing? I do 3 training sessions per week. I have a full time job. I am pursuing a doctoral degree. I have family responsibilities. I wouldn't be able to do this. If I had nothing but free time and money I might be able to train every day but I'm not rich.
As a 50 year old raw powerlifter, I'm not going near this program. I can see modifying it to not maxing all the time, but I'm just going to keep doing what I'm doing.
The verb is "Krushkam", and the person who does this is a "Krushkach". It means to slack off.
I think the reason that max had less carry over for this style is because he's a very quad dominant squatter, somebody a little more lowbar and hammy back dominant might see huge gains with this method, food for thought :)
I squat everyday for a workout. Its great and i have notice results.
The Bulgarian method. Great for running a country's weightlifting program. Terrible for running your personal weightlifting program. It's the epitome of soviet thinking - the individual doesn't matter if the goal of the party is reached. Respect to Abadjiev and his athletes though. It takes a special kind of person to put himself to this type of training for years on end.
Thoughts on revolving max days? Day1-Squat, Day2-Bench, Day3-Deadlift, Day4-OFF, repeat......
Or doing squat maxes every other or every 3rd day?
And classify benefit for steroid assisted/non-steroid assisted as well.
from what ive heard the Greeks under coach Jakovou copyied the Bulgarians and made modifications
do you know more about that ?
Fantastic content
you guys are awesome
Chad looks so much healthier now than back then
Can you guys go over squatting with the sciatic nerve issues....find a lot of people can train up to a certain weight in the squat but plateau quickly because the weakness sciatic nerve pain brings to the lower back...
it sounds like this could theoretically be useful if squatting was your lagging lift. If you took into account a short training cycle obviously not 13 years of 3 max(es) a day. which I still don't understand how that is physically possible
Squatting max loads every day for 13 years? Lel.
Even if he did, those gains aren't great after all those years.
Absolute moron
Weightlifters and powerlifters and bodybuilders are different bro
Do you feel/think/know that 3RM or 5RM cause greater neural fatigue than a 1RM? I could believe that about 10RM, but I feel like 3RM or 5RM would be easier.
fantatic video i want to squat as little and get as strong as possible
Just curious, why did you guys not work in front of the white board like the Westside Critique? I thought the white board was a good way to keep tabs on the "ratings" you guys were giving. That aside, great video
+Juggernaut Training Systems
you did a really great job at explaining how to programm, but will there maybe a video on more weightlifting specific programming and your approach at JTS to it?
Yes
Can this be applied for the deadlift, and also for a lifter who is not on PEDs?
No it cannot
"Krushka" generaly means to not put effort in something, while you are giving the appearance that you are doing it on maximum. Kinda simulating. :) It is used in all spheres in life, not just in sports. Most common for work etique of some people :) A man who "krushka" we say he is "krushkach". "Skatava se" is also used, when someone is "hiding" from hard work, or from doing something that may be dangerous or unpleasant, but needed - usually at the expence of others, who have to put more effort, because of him.
i have been squatting everyday for 60 days now, but now i am alternating between squat deadlift and sumo, then do one variation of pressing and finish with weighted chins
How'd it go?
at first hard then didn't even feel like a workout after i was finished became routine, really good on building a better mind body connection too
+40BelowTr00per I've been doing high frequency lately too, squatting and benching everyday for volume. You definitely learn to listen to your body. Only downside is if I throw in much assistance work, the workout takes forever.
wait... isn't there something that's being massively overlooked here? in 6 weeks he gained a huge amount of strength right?... sooooo why not do for example 6 weeks of squat everyday, followed by a 1 or 2 week deload/active rest period. and then do a 6 week Deadlift everyday for example, followed by the same 1 or 2 week rest phase. and rinse and repeat with a new lift every time. Bench Press, Overhead Press, Rows, pull ups, Dips, push ups, etc etc
and then we u have all these lifts being really strong u can do switch to a different style which is more effective at your new level/more effective in the long term
so u can use the method to get really big foundations/jump starts in strength in your lifts and then carry that strentgh to over programs
also. with such crappy recovery and bad super compensation, how did he improve so much in those first 6 weeks? I don't get it, was it that steroids helped that much? or was it that when the body is put under that much stress it lerans to adapt and overcome so well and we just haven't got any science in it?
Why not do that? Because it makes too much damn sense, thats why.
Emir EC you'd fuck yourself up deadlifting everyday lol especially if it's to maximum
the Hammah deadlifts are more stressful because people are generally able to grind through reps over a larger amount of weight than they could grind through squats. If you just avoid grinding through reps deadlifts would be no less or more feasible than squats. But all their other points of volume and phase structure would still make that type of programming less ideal than just simply doing other types of programs.
Emir EC I peri sally feel that doing a semi daily max to a high % of your capability on that given day is very effective at peaking for competitions over 3-6 weeks. But then doing a more volume based program like (Powerlifting) Sheiko, RTS, The Strength Athlete, or Norwegian type training would be more effective when not attempting to peak for a competition.
Justin Morgan I found the program that I was describing. It's called Bulgarian light
Also I don't compete and for people like me phases are not necessarily since I want to be "always ready" to display my strength
Also I want to be strong on more then just the powerlifting lifts. Which is why I have settled in concurrent periodization (alpha destiny influenced me alot)
Coming back to this to improve strength and have read and viewed so many people having success doing Nuckols Bulgarian Method. Curious if either of you updated your views on this
I dunno I cant follow a 'do x every day' program for longer than a few weeks. Amazing plato breakers but doing it for months and years is insane.
I like too do daily squatting and benching for periods of time, say 9 weeks. Combined with some speed pulls I am able too make gains on all three lifts. After 8-10 weeks it is becoming dementrial, elbows and knees start hurting too much and lifts are stalling.
This is amazing information. What system does he recommend for explosive athletes at JTS?
Just gotta say that 3 workouts a day for 6 months is around 540. So still insane but not actually around 6k
Many of you good meaning people try to explain the system you don't get what it is in its essence. Plus that , it's designed for the elite of elite athletes
Hey Chad, great video! I have to say, I used to not be a huge believer in phase potentiation, and I did concurrent type training. Lately, however, I have decided to include an accumulation phase, and now I'm a few weeks into my intensification phase, and let me tell you: it works! I feel so fresh after switching phases, that 75-85% feels like nothing. I'm hitting six sets of five with 150 kg on the bench easy, when I used to get that weight for a double. Your videos, along with some stuff by Issurin is what convinced me to try it. Quick question though, if that 75-85% range feels really light, where I know I can most likely handle the same volume with 90%, would it be fine to bump up the weights a bit, even though it's not my peaking phase yet?
If 75-85% feels light then it probably isn't 75-85% anymore.
That's why we do Bulgarian Light👌😁