{"id":447,"date":"2016-01-22T13:57:04","date_gmt":"2016-01-22T13:57:04","guid":{"rendered":"https:\/\/www.bulk.com\/dk\/the-core-dk\/?p=447"},"modified":"2023-01-30T14:57:50","modified_gmt":"2023-01-30T13:57:50","slug":"bulgarian-method-saadan-implementerer-du-det","status":"publish","type":"post","link":"https:\/\/www.bulk.com\/dk\/the-core-dk\/bulgarian-method-saadan-implementerer-du-det\/","title":{"rendered":"Bulgarian Method – S\u00e5dan Implementerer Du Det"},"content":{"rendered":"

Implementation Of Bulgarian Method<\/span><\/span><\/b><\/h1>\n

In a previous article, we reviewed the Bulgarian Method, the story behind it and why it works<\/span><\/span>.<\/span><\/span><\/p>\n

But one is the story, something else is how one can actually use it as quite an ordinary mortal promise. <\/span>One can also reap the benefits of the program even if one is not a professional government employee weightlifter behind the Iron Curtain.<\/span><\/span><\/p>\n

Here Mikkel continues his article on the Bulgarian Method:<\/span><\/span><\/p>\n

You can put a program together in many different ways, I chose to implement HIHF training in a 3 split (PUSH \/ PULL \/ LEGS). <\/span>I have chosen to show how to incorporate 2 exercises which is a squat variant and pressure variant.<\/span><\/span><\/span><\/p>\n

Day 1 – Push<\/span><\/span><\/span><\/p>\n

    \n
  • Squat daily minimum x1 <\/span><\/span><\/span><\/li>\n
  • Press daily max x1 then -15% 2-3×5-8 and finally -10% 1xAMRAP<\/span><\/span><\/span><\/li>\n
  • DB bench or dips <\/span><\/span><\/span><\/li>\n
  • 2-3 accessory lifts for eg triceps<\/span><\/span><\/span><\/li>\n<\/ul>\n

    Day 2 – pull<\/span><\/span><\/span><\/p>\n

      \n
    • Squat daily max x1<\/span><\/span><\/span><\/li>\n
    • Pressure daily minimum x1<\/span><\/span><\/span><\/li>\n
    • Rackpulls 3-5×3-8<\/span><\/span><\/span><\/li>\n
    • Row variant 2-5×8-15 <\/span><\/span><\/span><\/li>\n
    • Accessory lifting, could be biceps, facepulls etc. <\/span><\/span><\/span><\/li>\n<\/ul>\n

      Day 3 – Legs<\/span><\/span><\/span><\/p>\n

        \n
      • Squat daily max x1 then -15% 2-3×5-8 and finally -10% 1xAMRAP<\/span><\/span><\/span><\/li>\n
      • Pressure daily max x1<\/span><\/span><\/span><\/li>\n
      • Leg press 3-4×8-12<\/span><\/span><\/span><\/li>\n
      • Unilateral exercise 2-3×10-15<\/span><\/span><\/span><\/li>\n
      • Possibly. <\/span>pleats<\/span><\/span><\/span><\/li>\n<\/ul>\n

        Day 4 – Push<\/span><\/span><\/span><\/p>\n

          \n
        • Pull daily minimum x1 <\/span><\/span><\/span><\/li>\n
        • Press daily max x1 then -25% 3-5×8-10<\/span><\/span><\/span><\/li>\n
        • DB shoulder press or DB bench (by focus) 2-4×6-12<\/span><\/span><\/span><\/li>\n
        • Lateral Raise 3-5×10-20<\/span><\/span><\/span><\/li>\n
        • Accessory (triceps) <\/span><\/span><\/span><\/li>\n<\/ul>\n

          Day 5 – Pull<\/span><\/span><\/span><\/p>\n

            \n
          • Squat Daily max x1<\/span><\/span><\/span><\/li>\n
          • Pressure daily minimum x1<\/span><\/span><\/span><\/li>\n
          • Vertical pull (pullups, pulldowns, chinups) 2-5×8-15<\/span><\/span><\/span><\/li>\n
          • Row variant 2-5×8-15<\/span><\/span><\/span><\/li>\n
          • Accesories (Biceps)<\/span><\/span><\/span><\/li>\n<\/ul>\n

            Day 6 – Legs<\/span><\/span><\/span><\/p>\n

              \n
            • Squat daily max x1 then -25% 3-5×8-10<\/span><\/span><\/span><\/li>\n
            • Pressure daily minimum x1<\/span><\/span><\/span><\/li>\n
            • Back chain exercise (RDL, goodmornings, etc.) 2-5×8-15<\/span><\/span><\/span><\/li>\n
            • Leg curls 2-5×8-15<\/span><\/span><\/span><\/li>\n
            • Possibly. <\/span>pleats<\/span><\/span><\/span><\/li>\n<\/ul>\n

              Jeg har valgt en ops\u00e6tning som har fokus p\u00e5 hypertrofi, er dette ikke tilf\u00e6ldet tilpasser man blot volumen i st\u00f8tte\u00f8velserne. Ethvert andet slip kunne selvf\u00f8lgelig ogs\u00e5 fungere, dette er blot et eksempel p\u00e5 hvordan man kunne stille det op. <\/span><\/p>\n

              Opsamling<\/b><\/p>\n

              Anvendt som en langsigtet tr\u00e6ningsform adskiller HIHF sig ikke s\u00e6rligt meget fra andre succesfulde tr\u00e6ningsprogrammer, HIHF fordeler bare den ugentlige tr\u00e6ningsstress mere over ugens dage, der er intet magisk ved det daglige max.<\/span><\/p>\n

              Alle daglige max skal udf\u00f8res med god teknik, intet grind og uden stimuli.<\/span><\/p>\n

              L\u00f8ftet skal udf\u00f8res 4-7 gange i ugen og det kan anbefales langsomt at opbygge ens work capacity<\/span><\/p>\n

              Fremgang observeres bedst ved at observeres om ens daglige minimum stiger.<\/span><\/p>\n

              Er fremgangen stoppet \u2013 tilf\u00f8j flere back-off set.<\/span><\/p>\n

              Egen erfaring<\/b><\/p>\n

              I have run a 4 week test in front squat to feel on my own body how it feels to train like this, as well as to increase focus on my leg strength again after 1 year with a lot of focus on gymnastics, handstand and agility. <\/span>I have previously trained with high frequency, this meant that the extremely high frequency was something I knew about.<\/span><\/span><\/span><\/p>\n

              during the 4 weeks I increased my daily minimum by 15 kg. <\/span>however, the main difference was that I felt far more comfortable under the bar when the intensity approached my 1rm.<\/span><\/span><\/span><\/p>\n

              I hope the article has made you want to experiment a bit with this form of exercise \ud83d\ude42<\/span><\/span><\/span><\/p>\n

              Author<\/span><\/span><\/i><\/div>\n
              <\/div>\n
              Mikkel Petersen is 22 years old and studies to be a daily physiotherapist in Esbjerg. <\/span>He spends the rest of his time training alternative approaches to training <\/span><\/span><\/i>, calisthenics and gymnastics.<\/span><\/span><\/i><\/div>\n","protected":false},"excerpt":{"rendered":"

              Implementation Of Bulgarian Method In a previous article, we reviewed the Bulgarian Method, the story behind it and why it works. But one is the story, something else is how…<\/p>\n","protected":false},"author":16,"featured_media":309,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_links_to":"","_links_to_target":""},"categories":[1],"tags":[150,151],"class_list":["post-447","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-traening","tag-bulgarian-method","tag-traeningsprogram"],"_links":{"self":[{"href":"https:\/\/www.bulk.com\/dk\/the-core-dk\/wp-json\/wp\/v2\/posts\/447","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.bulk.com\/dk\/the-core-dk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.bulk.com\/dk\/the-core-dk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.bulk.com\/dk\/the-core-dk\/wp-json\/wp\/v2\/users\/16"}],"replies":[{"embeddable":true,"href":"https:\/\/www.bulk.com\/dk\/the-core-dk\/wp-json\/wp\/v2\/comments?post=447"}],"version-history":[{"count":6,"href":"https:\/\/www.bulk.com\/dk\/the-core-dk\/wp-json\/wp\/v2\/posts\/447\/revisions"}],"predecessor-version":[{"id":1927,"href":"https:\/\/www.bulk.com\/dk\/the-core-dk\/wp-json\/wp\/v2\/posts\/447\/revisions\/1927"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.bulk.com\/dk\/the-core-dk\/wp-json\/wp\/v2\/media\/309"}],"wp:attachment":[{"href":"https:\/\/www.bulk.com\/dk\/the-core-dk\/wp-json\/wp\/v2\/media?parent=447"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.bulk.com\/dk\/the-core-dk\/wp-json\/wp\/v2\/categories?post=447"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.bulk.com\/dk\/the-core-dk\/wp-json\/wp\/v2\/tags?post=447"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}