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  1. #1
    HOLLYWOOD's Avatar
    HOLLYWOOD is offline Senior Member
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    bulgarian training routine ?

    anybody ever hear of the bulgarian training routine ? if you ahve can you post it or give me a site to check it out ? thanx

  2. #2
    kiro is offline Junior Member
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    training split for bbers or weightlifters or ..?

  3. #3
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    both if there is both ! but if you only have one then can you post that too ! or both whatever you have bro !

  4. #4
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    You wouldn't happen to be talking about the bench press routine where you do a few warmup sets and then do five heavy singles followed by five sets of five. I used that system for a few months. I liked it, but it took forever. Mark

  5. #5
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    He's talking about Hyperacceleration/Hyperadaptation,Leo Costa brought it back to the USA in the 90's.Awesome system,been using it for years.

  6. #6
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    I was just looking at some book reviews for Built Beyond Belief, by Leo Costa and unfortuanetly someone who's opinion I value tremendously wrote this several years ago at T-Mag interview regarding this system:

    "Go in the closet. Pull out the Hoover "Nordic Queen" model with 200 amps. Pull off the rotary carpet-cleaning head. Put on the dust devil attachment used for cleaning furniture and picking up bowling balls that were accidentally dropped in the sewer. Attach it to one of your testicles (whichever one hangs lower). Turn the vacuum cleaner on "hurricane" mode.

    Now you have an idea of the worth of the Bulgarian Burst program. In short, it sucks.

    I have come across plenty of people who gave it a fair try a few years ago, with basically zero results. The volume is far too great for most people to handle without using buckets of steroids.
    - Charles Poliquin

    Regardless, I plan on buying Costa's book just to read his training ideas...

  7. #7
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    BTW - this seems to be it in a nutshell:

    1) Train in sessions of 45 minutes or less.
    2) Train six days per week with less than 72 hours rest for each body part.
    3) Train each body part three times per week.
    4) Choose exercises that require the most neuro-muscular activation, i.e. squats.
    5) Perform each repetition as quickly as possible while still maintaining proper form.
    6) Follow a micro-periodization technique.

  8. #8
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    Looks like he has a newer version (11 October, 2000) called, Titan Training Manuel...

  9. #9
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    Did your homework bro.....good job.I disagree with that guys article,but he's entitle to his oppinion.System works great for me,but it is demanding though and AS does help.I got good results natural also,so go figure.

  10. #10
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    Can a Mod move this to the "Workout Questions" forum please?

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