Bulgarian Power Burst Training

[daddyofvincentandlogan]

Saw a couple of guys who wanted info on this, figured I started a post so the info could be shared. I got great results on this years ago.


Here it is:

Week 1+2+3

Monday(13-15 reps), Wednesday(10-12 reps), Friday(8-10 reps)

Bench press: 3 sets

Dumbbell Incline Press: 2 sets

Wide grip Chins: 3 sets

T-Bar Rows: 2 sets

Barbell curls: 3 sets

Alternate Dumbbell Curls: 2 sets

Standing Calves: 3 sets

Seated Calf: 2 sets

Note: you do a set of bench presses, take one minute rest, do a set of wide grip chins, take one minute rest and repeat until the allotted three sets are done. You do the same of course with the other exercises. So you end up having two minutes or so rest between each set of each exercise. This allows you to go all out on each set. Do this for all exercises i.e.. alternate Dumbbell Incline Press with T-bar row and Barbell curls with Standing calf Raises. etc.

Note 2: they also suggested to change exercises each work out. Something I personally do not like.

The same holds for all days, of course.

Tuesday(13-15 reps), Thursday(10-12 reps), Saturday(8-10reps)

Squat: 3 sets

Leg Press: 2 sets

Seated Dumbbell Press: 3 sets

Dumbbell Shrugs: 2 sets

Lying EZ Bar Tricep Ext: 3 sets

Pushdowns: 2 sets

Incline Situps: 3 sets

Lying leg raises: 2 sets

Pick weights that make you work HARD but do not go to absolute failure!

Stick with this workout for 3 weeks then change the reps to Mon and Tues 10-12, Wed and Thurs 8-10, Fri and Sat 6-8 for 3 weeks

then drop to Mon and Tues 8-10, Wed and Thurs 6-8, Fri and Sat 4-6 for 3 more weeks

then finish out at 3 weeks of Mon and Tues 6-8, Wed and Thurs 4-6, Fri and Sat 2-4.

Make sure your adding weight as the reps are dropping. Most people find that they can go up at least 5-10 lbs per exercise every week as their body adapts to the frequency and volume.



Hope this helps,



Marc

 

[glenray88]

bulgarian training.

the original power burst book called for basically 15 sets per body part,( three exercises, five sets each).you work three body parts a day and listed all body parts and when to work them but also stated nothing was written in stone and you could mix as desired. mon. and tue. were high rep days (10-12) wed and thur. were medium rep (8-10)and fri. and sat. were (6-8). it called for failure on all sets with rest times getting down to one minute in between. there were options of supersets compound and modified compound sets for those that couldnt do three workouts a day.i would do a morning workout, a workout after work at four o'clock and another at eight. there was a little more to it but basically that was it. it called for proper nutrition and alot of rest as you can imagine. i followed the program almost to the letter and with homade egg protein shakes gained an incredible 25 lbs in two months. no bull. it freaked me out so bad i wanted to quit. ii know the hard ass work was very important as well as the nutrition, but i got plenty of rest and taking a week off after three was also very key. a friend told my wife people thought i was on steroids.lol. a back injury forced me to quit for years and lose weight. being an ecto body type it went fast. still have the thin $45.00, 40 page book. being a single dad of five doesnt allow me to get the rest i would need to do it now( i've tried) but i can say it did work for this hard gainer . if someone has the time to devote the time, its worth trying at least once.
.

 

[Mudge]

This book was actually some truth, and some BS. Leo Costas Junior, I remember the book because I had it too, before giving it away as a curio to another person heavily into lifting.

There were different routines based on how much time you could dedicate, some themes from the book include "being sore doesn't mean you can't work out," and "you can work out a muscle as often as every 2 hours."

One obvious failed connection, is that Olympic lifters are not bodybuilders, its pretty damn different.

Anywho, I also grew like a weed when I was ~19, but it would have been hard not to. For a shock program, maybe not so bad. For us older folk (close to 40 now, shit), it may cause muscle knots and injuries! But, its an interesting "program."

 

[glenray88]

bulgarian

the workouts, two hours appart were of different body parts such as Biceps, then two hours later, triceps, or whatever your next workout for the day was. But that was only if you had to fit it in that close. working out while still sore i wasnt sure about but found it actually worked the soreness out. if i was too sore from the last workout to do the weight i was suppose to then i would lower it. Recently a friend loaned me one of leo's latest. Big beyond belief. think i'll give it a try, or at least read it first. then decide. lol.