The Bulgarian Method | Explained by Max Aita | JTSstrength.com 

I competed in the 70's for GB against Bulgaria and trained at their Naval Academy in Varna. Our national coach, John Lear attended an international coaching course in Sofia run by Abadjeyev. When Lear questioned him saying "but you must have a very high rate of injuries?" Abadjeyev replied, "you expect to lose soldiers in a war ".

The Great Ivan Abadjiev has died today (25.03.2017) at the age of 85. Rest in peace, master!

Bulgarian guy here, great video, spot on analysis, there was a foreign delegation in the 90s that were doing documentary on this training method with Abadjiev in Bulgaria and they asked if this was healthy for the athletes, Abadjiev told them: ' do you want to be healthy or do you want medals?' lol

His method came from his childhood- he used to work on the countryside fields everyday with his old grandma, and even said the hardest time for him was the harvest season - harder than any workout he had done in his life. So he observed that working during the harvest season everyday for hours, the sun was deadly hot and bright, he and his grandma ate like the minimum amount of food and some water, but he realized that his grandma was able to do that everyday and never got too tired or injured herself or passed her limits. So if an old lady could achieve this, what about a young athlete. Best things come from our everyday life and experience, they are simple. As simple as Ivan Abadzhiev’s method.

He's like a spy releasing all his information

Bulgarian method - Lift or Die trying

Oh shit, this was 14 minutes long. I completely zoned out and now I'm 10 minutes late for class. Great video

1:45 that olympian almost took the guy's arm off shaking his hand like that lol

Athlete: "coach, I can't squat today, my quads are still sore from yesterday." Abadjiev: "IDGAF ABOUT WHAT YOU FEEL! YOU EITHER SQUAT OR GO WRITE A LETTER TO NOTHING!!"

Let me summarize it for all of you, basically you can't expect to achieve high results in a competition if your preparation differs from it. So the goal of the Bulgarian system is to bring the training as close as to the actual competition. This simple principle can be applied to almost everything we do.

Thank you for sharing this Max.

R. I. P Mr Abadjiev... He was the Best...

The bar should be on the man's shoulders on your T shirt to look like a T

Excellent information Max!! Nice to hear the view from someone who ACTUALLY trained under Abadjiev.

I'm a huge fan of Max's videos. I love hearing about this, essentially, do or die style of training.

I'm proud to be Bulgarian!

Really great video, thanks so much for producing it!

Great vid, very interesting. I've often heard tales of the Bulgarian method and knew bits and pieces but this vid set it straight. Much appreciated.

juggernaut logo would look WAY better with a capital T with exact same scale figure but with a press.

I am from Bulgaria. Thank you for sharing this!

very good video..outstanding explanation...Mr Abadjiev is an icon...well doneJuggernaut...

Bulgarian pride.I am bulgarian and i live 11 yrs outside the country and in my gym i train i am the best physique .And i am 40 yrs of age.

Thank you for the great video! And you described very well Ivan Abadjiev! Enjoyed from the beginning to the end!

I went from 160kg to 220kg squat in 3months squatting to a daily max.

Loving the old footage!

RIP for POPE of lifting weights IVAN ABADJIEV, I am a Bulgarian athlete dealing with weightlifting in other sport, and I have had the opportunity to observe the training of Ivan Abadjiev, in the whole hall there were metal buckets on the ground, I thought the roof of the hall was flowing. I realized that the buckets were the athletes they trained so hard that at some point they were starting to vomit in the middle of the hall. I thought this guy (Ivan Abadjiev) was crazy!!! But then I saw a lot of these guys becoming gold medalists at the Olympics and world championships. So many gold medals he had brought to his country that if melt them would make him a monument from gold on scale 3:1. RESPECT. Thank you for what you did in the video , this man deserves a lot of people to know who he is, what he's been doing, and what he's accomplished.Thank you

Great video! Very fascinating!

I remember reading about the eastern european methods of training in the book power to the people by pavel. That is hands down the best book i have read about what goes into strength training.

Watching videos of vintage weight lifting has pumped me up so much.

Max! Just wanted to say thanks for this video! But also, I see so many theories transferring over from this into my kettlebell sport training. I have been to three world championships as an amateur and this year I go as a pro. My coach is Russian and I totally see the similar thoughts...they don’t care how you feel or how your workout felt or if the reps were executed perfectly...did you make the time...yes...did you make your rep goal...yes...that’s all they care about. My coach does give some technique advice when I am really screwing something up, but otherwise it’s just time and reps and making the goal. I came to my coach the same way you say lifters came to the Bulgarian coach, they had already been lifting for years so he didn’t try to change their style or technique, same with me and my coach, he said develop your own style and find a way to make your body and your style work for you and hit the goals. Just wanted to share that mentality carries over from olifting into other sports with the Russians. Rock on Max!

I like sound of this much better than previous explanations of the Bulgarian system

thats what i call informative.

Where did all the footage that was spliced in this come from? I could watch that stuff for days.

Love this style on historical content!

So interesting explain !! He was working here in Saudi Arabia for a year It’s really a great summary for Bulgarian style and Mr Abajif

Yes more videos please!!

In that era average weightlifter from USA,Soviet Union was lifting 5 tons per day The Bulgarian lifted around 55-60 tons per day We never gonna see someone like the great Ivan Abadzhiev

I was given Blagoev's actual plan and the Bulgarians also used Pulls as one of the primary movement. Snatch, C & J, F Squat and Pull. The Pull was at 10 kg above lift in C & J and 5 kg above Snatch.

Valentin Christov 110kg Olympic Weightlifter known for his attempt to break Alexeev's c&j record in 1975 World Championships but in the lower weight 110kg class wrote a book on what he was subjected to under the Bulgarian system that would open your eyes to the conditions of training.

Lazy guy training Average guy training Fitness guy training Dorian Yates training Ronnie Coleman training Spartan training Bulgarian training

I think I know the secret that lays in this method. The problem traditionally recovery rate, growth hormone release and testosterone levels ain't seen as a muscle that is also growing. I can imagine when you are constantly stressing your body to the max, your growth hormone will be constantly asked to be released into the body until that isn't much left to release and your levels of testosterone would drop from the constantly lifting and your recovery rate will begin to fatigue. However your body may begin to adapt in the long term to sustain chemical balance. Therefore your recovery rate will increase, your growth hormone levels will increase and your testosterone levels will increase. Eventually it is like your got a new engine in your body that can now withstand greater stress and recovery faster and grow faster.

Max, lifters nowadays seem so afraid of overtraining and frying their CNS, especially powerlifters. Has this experience with the bulgarian method changed your thoughts and beliefs on the subject? Thanks, and awesome video.

Thanks for the great video. How did bulgarian lifters taper before competition or was it just same training style always?

Very nicely explained

Silent Mike looks a lot like Ivan Abadjiev

Before 4 days we had another Bulgarian who won 2021 European Weightlifting Championship, 16 year old Karlos Nasar, 206kg clean and jerk at 81kg in bodyweight.

I trained with John thrush for quite a few years and his style was similar. He would however back off if I was flat or injured. He often pushed us to lift over 90%. I did my best lifting under him, but I wonder if I would’ve benefited more from more measured training. However, for an elite talented athlete, I believe this style can be ideal. The Bulgarians obviously had a huge talent pool, and I believe the sport is second to only soccer as far as popularity there. Good video.

thx for sharing

Wow. This is a lot different from the "modified" version which people apply to powerlifting. Eye opening

I really appreciate your clarity in how Papa trained his National Champions. This was just right on. But what is not discussed and something you might know is how they developed the beginning talent before they became, if ever, one of the National Champions. That's the info needed since many if not most of the people listening to you are not Bulgarian National Champions. In the Bulgarian Method video from Bulgaria they emphasized that the beginner spent much time developing technique with a lightened bar before they began moving up. What do you now about that, Alex? What were the physical parameters that the Bulgarian program looked for when selecting it's weightlifting sport candidates?

A brilliant educational analysis of the Bulgarian lifting training program. Thank you for sharing those secrets. The Bulgarians were superb in the 70s 80s . How would you like to work in India ? :)

great history lesson thankyou

This legendary trainer, reminds me of a Bulgarian David Goggins. But, obviously he came 1st. Regardless, just discovered the documentary on him & can't wait to finish watching it!

Каде са Българите бе!!!

this is a great video

Hi! Thanks for the video! I a bulgarian and I m currently applying this in armwrestling. Every day is different than the other, It's very rough style. I'd like to ask whether you have any information on what did weightlifters eat? Did they consume some specific food at that time? Thank you!

Awesome video. Repeating stuff alot of times, but i geuss that’s how we learn.

Good information

great video

How did Aita end up in this training farm? great stuff

RIP Ivan.

Knowing, watching and being trained by some of Abajiev's champions. I'd like to say, that its not exactly true that there wasn't focus on the technic. And a "max" in his system means the maximum weight without the need of competition type concentration.

Fantastic explanation of the Bulgarian System. Now knowing that the max weights to be lifted were based on numbers rather than how the lifter felt on the day has cleared up a lot for me. I tried lifting, working up to a "heavy max" for the day for months and months and simply put my lack of progress down to poor technique, lack of energy, will power etc (these still might be the reasons) but now knowing the history and exactly how the program should be implemented has now cleared things up for me. Thanks Max! Ivan, RIP

Abadjiev, IMO, probably made a simple, yet very important observation, that can be used as a basis for explaining his whole method, namely, that he was dealing with high-end professional athletes for whom the established norm of training was not applicable (not intense nor specific enough), that is why he could allow himself to push near the edge and eventually break through in continuous successful "production" of champions. He basically trained his lifters always as if it was a pre-competition period, i.e. only competition lifts and near the max intensity. (No (or less) de-loading, no periodization). Another characteristic of his lifters is the low-stress approach in lifting, i.e. excessive excitement before lifting was not advised. Finally, there was strict planning in every single training using only absolute numbers, i.e. kg (not percentages of max, etc), which was probably used to eliminate the subjective factors like moment physical condition, etc.

I love the intro

There is a little interview on youtube with Dimas called "right system at the right time" about his experience and opinion about the Bulgarian system.

"If he dies he dies." Abadjeyev

Really interesting video, i've read a lot of contrasting information about the bulgarian method so nice to hear from someone who's experienced it first hand. Predictable question but do you think the bulgarian system has any place for non professional lifters? I'm not suggesting trying to fit it around work/studies but for example i will have about 6 weeks this summer where i will have 24 hour access to a gym and little other commitments - could this sort of training be successfully implemented over a short period of time or is it simply unrealistic for 'normal' lifters to attempt it?

Wrestling, weight lifting or fight sports, we are no joke, for 7 million country. We train 2 times a day, 2 hours, we have olympic gold medalist almost in every sport and world records almost everywhere, we just dont quit, pain is nothing, glory is everything!

Great video, extremely informative 💪🏻👍🏻

What were Max's best training or competition lifts during his oly lifting career?

Max, what kind of rest periods were typical between sets?

So working up to your max each set, how long did you rest in between each set? And about how many sets did it take to reach your max! Hope your still here! Thanks new subscriber here

Surely they must have been taking waaaaay more "supplements" to handle that sort of constant intensity....

This was a great method for preparing a large team but it has a massive attrition rate. If you are lifting for a hobby or to set PR's then this is a good ticket to snap city.

Hey Max, curious if there's a situation where you'd consider using this plan for your athletes. Maybe someone with years of experience but who hasn't competed and maybe has a mental barrier to heavy weight in competition? Or is it just a bad option regardless of the situation? Also, the vid makes Abadjiev sound like that little league teeball coach who takes winning too seriously. At all costs. Go go go. Fascinating stuff. :)

great system and for naturals also or even more .!!! Its just a llittle too time consuming for the random Bob due to 2-3 training sessions a day .

Did this for arms about a year ago and my arms were the biggest/most muscular they'd ever been.

Hello I'm from Bulgaria ! Can I contribute with Bulgarian subtitles for this video ?

is this kind of training only to be done in short bursts and not long term otherwise you would end up with injuries etc?

To be strong need to be Bulgarian !!!!

Would you recommend a training style similar to the bulgarian method for powerlifting? Or is it only suitable for weightlifting?

He said alex krychev and my jaw dropped. Alex was my soccer coach growing up in the bay area. Thats crazy.

Do you think that some people could be more receptive to this type of coaching on amateur level? I would have love to hear your personal opinion at the end the video. Great video by the way!

Max, could you specify, in another video, how much voluminous that bulgarian method is? Explaining how many sets and trainnings per week. And if is possible too, suggest an aplication of the bulgarian for powerlifters. Thanks for all the informations, and thanks the Juggernaut for the channel.

Max / Juggernaut TS -what about the Greeks of the 90s era.They did successfully a derivative of the original Bulgarian system.Do you have any info/data about that???

what you think about the neuromuscular adaptation/changes occur in both Hungarian systems vs. Bulgarian system? whats your comments on Chinese weightlifters? Drop a video if possible.

I really need to learn how to program weightlifting. I’m new to Olympic weightlifting. Any knowledge someone can share, I would appreciate.

Was the squats and the Snatch & Clean done on the same day?

During your time being trained under him what kinda progress did you make in your lifts?

Pt. 2 for this?

I trained for my lifetime as a drug free powerlifter. Ernie frantz wrote 10 commandments of powerlifting that almost mirrors bulgarian system of singles. Ernie called it the all or non concept. One day per week would do all 3 lifts to max or near max singles and other days sub max singles focus on main lifts. It was brutal training that helped me win multiple WI state titles, 1987 and 1988 Collegiate National Championships and Take a Bronze medal 1987 IPF JR worlds in Lima Peru. The concept of Meet training. Singles teach u how to psych up every day, your body and mind become stronger. Come meet day choose conservative attempts and you are more cock sure it will happen. I call it smashing or crushing the weight!!! This workout is not for the faint of heart!!!!

Hey Max and Chad, I was training with under a world class powerlifter for a while under his Bulgarian Training method but it had no back off work only work up to 100% + bench x3 a week dead once and squat twice. With volume being so low squat and dead went up a little but bench barely any progress. Im entering and peaking phase and wanted to switch back to Bulgarian method but with back off work extra volume. what do you think

Amazing vid never knew this was so intense. Going to apply this to my workouts.

Max "Bulgarian Method got me this strong but I don't endorse it cause I can't sell it" Aita

So there were no rest days? They only rested in between sessions?

Did lifters get Sundays off? Can you give more detail on how Tues/Thurs/Sat was different? How where bad training days treated? There must have been repeated instances where after 10-20 misses a lifter just has to call it a day, otherwise everyone would be Snatching bars filled with 50kg Bumpers

The rest of the weighlifting world uses Abadjiev's method ! FOck yeah , Bulgarian hardcore lifting , baby !

i'm new to weightlifting, can i do bulgarian for squats and work on techique in the olympic lifts?

Maybe a little late, but great info Max :-) Thanks