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Note: This in an advanced bodybuilding program, that can be used to make incredible gains. You should have at least 6 months of weight training experience before attempting this workout routine.
The Bulgarians are the strongest weight lifters in the world. They have developed the most advanced system for making gains in strength and muscle mass. This article will cover the Bulgarian method of bodybuilding that will give you twice the gains you are getting now. You can pack on muscle faster that you ever imagined before. Read on!
Most people these days work each body part once or twice a week, but this is not the best way to train for maximum gains. Bulgarian scientists found that you must train each muscle 3 times a week because deconditioning begins to occur after only 3 days after a muscle is stimulated.
They found that for maximum size you should train each muscle with between 12 to 15 sets using repetitions ranging from 6 to 12 with at least 2 minutes rest between sets. For maximum strength you need to train each muscle with at least 6 sets in the 1 to 5 rep range, with even longer rest between sets.
The Bulgarians also discovered that workouts should only last between 35 to 40 minutes. Any longer than that and your testosterone and growth hormone levels begin to drop and consequently the workout becomes counterproductive.
So how did the Bulgarians put all this together? They had their lifters workout 3 times a day with at least 2 hours between each training session. This way they got the maximum results in the shortest period of time.
For increases in muscle size the lifters did different exercises and repetitions for each body part throughout the week. For example, Monday and Tuesday high repetition days (10 to 12 reps) doing isolation and compound exercises. Wednesday and Thursday moderate repetition days (8 to 10 reps) , Friday and Saturday low repetition days (6 to 8 reps) using compound exercises.
For increases strength they trained with compound movements (like squats, deadlifts, bench press, military press, etc.) using low repetitions. For example, Monday and Tuesday 5 reps, Wednesday and Thursday 3 reps, Friday and 1 to 2 reps.
If you are like most people and you want to get both big and strong. Then you should work on size first. The Bulgarians found that larger muscles have a much better greater capacity for strength. As soon as you are big enough, then switch over to the strength system in order to get the strength you want.
Since each body part must be trained with up to 15 sets, more than one body part must be trained during each workout, this is accomplished by using supersets. Meaning you do 1 set of a certain exercise and then immediately perform another exercise and rest 1 minute before doing the next superset.
Below is an example of a Bulgarian workout routine for you to use. Other exercises can be substituted for those written below, but for best results stick with what is there.
Monday: High Repetitions Day (10 to 12 reps per set)
Morning Workout: Thighs - 3 sets leg extensions, 3 sets leg curls, 3 sets hack squats, 4 sets lunges.
Noon Workout: Chest and Calves - 5 sets incline dumbbell press superset with 5 sets standing calf raises, 5 sets peck deck superset with 5 sets seated calf raise, 5 sets decline press superset with 5 sets calf presses.
Night Workout: Triceps and Abs - 5 sets tricep extension superset with 5 sets crunches, 5 sets tricep kickbacks superset with leg raises, 5 sets triceps pushdowns superset with 5 sets sit ups.
Tuesday: High Repetitions Day (10 to 12 reps per set)
Morning Workout: Back - 5 sets lat pulldown, 5 sets dumbbell rows, 5 sets roman chair extensions (for lower back).
Noon Workout: Shoulders and Traps - 5 sets lateral raise, 5 sets front raise, 5 sets dumbbell shrugs.
Night Workout: Biceps - 5 sets concentration curls, 5 sets preacher curls, 5 sets cable curls.
Wednesday: Mid Repetitions Day (8 to 10 reps per set)
Morning Workout: Thighs - 5 sets leg press, 5 sets front squat and 5 sets back squat.
Noon Workout: Chest and Calves - 5 sets incline barbell bench press superset with 5 sets standing calf raise, 5 sets dips superset with 5 sets seated calf raise, 5 sets flat bench barbell bench press superset with 5 sets calf presses.
Night Workout: Triceps and Abs - 5 sets close grip bench press superset with 5 sets crunches, 5 sets tricep extensions superset with 5 sets hanging leg raises, 5 sets reverse grip pushdowns superset with 5 sets sit ups.
Thursday: Mid Repetitions Day (8 to 10 reps per set)
Morning Workout: Back - 5 sets barbell rows, 5 sets pull-ups and 5 sets good mornings.
Noon Workout: Shoulders and Traps - 5 sets press behind neck, 5 sets lateral raise and 5 sets dumbbell shrugs.
Night Workout: Biceps - 5 sets barbell curls, 5 sets overhead cable curls and 5 sets dumbbell curls.
Friday: Low Repetitions Day (6 to 8 reps per set)
Morning Workout: Thighs - 5 sets back squat, 5 sets front squat and 5 sets leg presses.
Noon Workout: Chest and Calves - 5 sets bench press superset with 5 sets calf presses, 5 sets incline bench press superset with 5 sets seated calf raise, 5 sets dips superset with 5 sets standing calf raise.
Night Workout: Triceps and Abs - 5 sets reverse bench press superset with 5 sets hanging leg raises, , 5 sets close grip bench superset with 5 sets leg raise, 5 sets pushdowns superset with 5 sets crunches.
Saturday: Low Repetitions Day (6 to 8 reps per set)
Morning Workout: Back - 5 sets chin ups, 5 sets t-bar rows, 5 sets deadlifts.
Noon Workout: Shoulders and Traps - 5 sets military press, 5 sets lateral raise, 5 sets barbell shrugs.
Night Workout: Biceps - 5 sets barbell curls, 5 sets dumbbell curls, 5 sets hammer curls.
Sunday: Rest Day
This Bulgarian bodybuilding program is very demanding and will taker 2 to 3 weeks before you body adjusts to it. But the Bulgarians say that after the break in period your body will begin building mass and strength like never before.
Diet plays a key role in the amount of size you can build. You need 1 gram of protein for every pound of lean body weight. And you need enough carbohydrates to fuel your workouts. Fat should be less than 20% of your daily calorie intake.