Thinking Bulgarian
February 19th 2007 11:36
In my recent post called Bulgarians I outlined the revolutionary tenents of weight training as Bulgarian Olympic weight lifters began to practice it, when drug testing became a reality in the 80s and 90s. In that post I mentioned that the principals they developed are of great value for us normal people who want to train with weights and get results. Today a few comments on training with Bulgarian principals for us normal people. You will have to have a commitment, though.
To maximize your training you must reduce the time frames of workouts and multiply their number. That means that two 1/2 hour workouts are far better than a one hour workout. Theoretically four 15 minute workouts spaced a three hour intervals would be better still. Reality is that you cannot do it that way unless the blessings of wealth have yielded a lifestyle of ease for you. You can,however,train in the morning and again after work(or morning and evening on the weekend). A quick half hour before work and one after will work wonders.
When you train you will want to do about two body parts in each half hour session. Back, quads, hams, chest, shoulders, traps etc. should come first in each session and be followed by biceps, triceps, calves, abs, and auxiliary training like abductor/ abductor machines, butt blaster, and hyperextension machine. Each workout will cover about 25% of your body. You will be moving through the body twice in eight days-a lot more than work than your think, but it really isn't the extreme to which you will be progressing.
Your longterm goal should be to reach a point where for three or four weeks at a time you are training body parts far more often than you ever believed you would. This can only be achieved over a period of months, as you ask more and more of your body in a controlled systematic approach. Yes, that will require a commitment to recuperation in as systematic a way as you approach training. There will have to be sleep and rest in abundance. You will not be able to run with the fast crowd and get where the Bulgarians were going.
You will also have to learn to train harder each week for two or three weeks and then back off for three weeks or so. That is how the Bulgarians did it. It will be hard to go from all out to pretty easy without your obsessive side telling you that taking it easy is counterintuitive and counterproductive."Doing three sets for a body part which has been enduring 10 is not the normal way people train to get better", you'll tell yourself, but the wisdom of the body is what counts. The easy periods will seem a little like a waste of time, but you will soon find that the gains are made by staying with the easier periods.
Finally, you will have to think outside the normal herd-think and that will be the hardest of all. You friends will not understand that you will be in the gym in the morning and the afternoon. Sleeping and eating right aren't really that popular either. That's the biggest commitment. There will be faith involved until, that is, you see the results. Your servant, as always.
The Danube
When you train you will want to do about two body parts in each half hour session. Back, quads, hams, chest, shoulders, traps etc. should come first in each session and be followed by biceps, triceps, calves, abs, and auxiliary training like abductor/ abductor machines, butt blaster, and hyperextension machine. Each workout will cover about 25% of your body. You will be moving through the body twice in eight days-a lot more than work than your think, but it really isn't the extreme to which you will be progressing.
Your longterm goal should be to reach a point where for three or four weeks at a time you are training body parts far more often than you ever believed you would. This can only be achieved over a period of months, as you ask more and more of your body in a controlled systematic approach. Yes, that will require a commitment to recuperation in as systematic a way as you approach training. There will have to be sleep and rest in abundance. You will not be able to run with the fast crowd and get where the Bulgarians were going.
You will also have to learn to train harder each week for two or three weeks and then back off for three weeks or so. That is how the Bulgarians did it. It will be hard to go from all out to pretty easy without your obsessive side telling you that taking it easy is counterintuitive and counterproductive."Doing three sets for a body part which has been enduring 10 is not the normal way people train to get better", you'll tell yourself, but the wisdom of the body is what counts. The easy periods will seem a little like a waste of time, but you will soon find that the gains are made by staying with the easier periods.
Finally, you will have to think outside the normal herd-think and that will be the hardest of all. You friends will not understand that you will be in the gym in the morning and the afternoon. Sleeping and eating right aren't really that popular either. That's the biggest commitment. There will be faith involved until, that is, you see the results. Your servant, as always.
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