If you’re hitting a plateau or just not seeing results in the gym, it might be time to switch your training to something that really pushes your body to its limits.

The Bulgarian Method of weightlifting was designed to do just that, involving 6 key lifts and demanding 95% of your strength in almost every movement, pushing your body to its absolute limit.

But what happens as a result? And can this intense style of training be potentially dangerous?

What is the Bulgarian Method of Weightlifting?

The Bulgarian Method of Weightlifting is a highly demanding training program that focuses on practicing a few specific weightlifting exercises intensely.

This method is characterized by lifting weights that are at or near the maximum amount a person can lift in a single attempt (known as one's one-rep max) and slightly lower weights (sub-maximal weights).

"Maximal" weights refer to the heaviest weight a person can lift for one repetition of an exercise. For example, if the most weight you can squat for one rep is 200 kilograms, that’s your maximal weight for the squat.

"Sub-maximal" weights are slightly less than your maximum. They are heavy enough to be challenging but not the absolute heaviest a person can lift.

For example, lifting 90% of your one-rep max would be considered sub-maximal. If someone's one-rep max is 200 kilograms in the squat, 180 kilograms (90% of 200 kg) would be a sub-maximal weight for them.

The Bulgarian Method typically involves doing exercises like snatches, clean and jerks, front squats, overhead squats, high pulls, and back squats. Athletes following this regimen train intensely, 6 days a week, often 2 to 3 times each day.

How Did It Get Its Name?

The Bulgarian Method of Weightlifting was developed by Ivan Abadjiev, who became the head coach of the Bulgarian Olympic weightlifting team in 1968. Named after Bulgaria, the method's home country, it rose to international prominence under Abadjiev's leadership.

Under Ivan Abadjiev's leadership, the Bulgarian weightlifting team achieved remarkable success in international competitions, marked by a series of victories and record-breaking performances:

• The team secured numerous Olympic medals across various weight categories, significantly during the 1970s and 1980s. This period saw Bulgaria emerge as a powerhouse in Olympic weightlifting.

• Bulgarian lifters dominated the World Championships, frequently winning gold and setting new world records. This success was particularly notable in the late 20th century, underscoring the effectiveness of Abadjiev's training methods.

• The team's dominance extended to European competitions, where they consistently outperformed athletes from other nations, accumulating a significant number of gold medals across various weightlifting categories

What Does Training With This Intensity Do To Your Body?

The Bulgarian Method's reputation as "the hardest training method in the world" is significantly attributed to its relentless emphasis on maximal and near-maximal lifts, which forms the core of its training philosophy. But what happens to your body as a result?

The effectiveness of this training style comes from a combination of neuromuscular adaptation, progressive overload, CNS adaptation, and hormonal responses:

• Neuromuscular Adaptation: This refers to the body's ability to improve the recruitment and efficiency of muscle fibers, particularly the fast-twitch fibers which are essential for explosive strength and power. By consistently training with heavy weights, the body adapts to more effectively activate these fibers, enhancing overall muscle performance.

• Progressive Overload Principle: Lifting heavy weights applies the principle of progressive overload, meaning that the muscles are continually and progressively stressed to induce growth and strength. Near-maximal lifting is a potent way to challenge the muscles, leading to greater strength gains.

• Central Nervous System (CNS) Adaptation: Heavy lifting demands a lot from the CNS, which coordinates muscle contractions. Training with heavy weights conditions the CNS to more efficiently signal these contractions, improving strength and lifting performance.

• Increased Anabolic Hormone Release: Intense training like heavy lifting triggers a significant release of anabolic hormones such as testosterone and growth hormone, essential for muscle growth and recovery.

Known Bulgarian Weightlifters

Zlatan Vanev, a two-time World Weightlifting Champion, was a product of this system. Despite individual accolades, it was the collective prowess of the Bulgarian team that garnered global attention. Legendary feats like Blagoy Blagoev's record-breaking snatch, and Naim Süleymanoğlu's exceptional accomplishments, underlined the effectiveness of the Bulgarian Method.

In comparison, Soviet weightlifters, the Bulgarians' main rivals, emphasized building work capacity and varied exercises, rarely performing max-effort lifts outside competitions. The competition between these two powerhouses during the Cold War era spurred a relentless pursuit of strength and dominance.

The 6 Movements That Create The Core Of Bulgarian Training

According to highly renowned weightlifting coach Max Aita, the nuts and bolts of the Bulgarian machine were quite simple. Abadjiev’s weightlifters trained two or three times per day, six or seven days a week, and utilized only six exercises in total:

1. Snatch

2. Clean & Jerk

3. Power Snatch

4. Power Clean

5. Front Squat

6. Back Squat

Starting the Bulgarian Method should be a gradual process. Initially, train heavy three times per week. Gradually add training days until reaching six days per week. Begin incorporating morning sessions of front squats, slowly increasing to two sessions per day for five days, with a lighter workout on the sixth day

Potential Warning for This Type of Training

The Bulgarian Method carries risks such as overtraining, burnout, and increased injury risk due to its high intensity and frequency. It's crucial for athletes to be aware of these risks, prioritize proper technique, warm-up routines, and recovery measures.

The BMM Takeaway

Only try this training method if you’re already highly experienced in these olympic style lifts. A lift like the clean and jerk can become very dangerous when you’re operating weights that are at 95% of your 1 rep max.

But if you are an experienced lifter hitting a plateau or want to try something different, definitely give it a shot, but be careful not to overtrain too much. Rest is just as important as the strain you put on your muscles.