A lifter posted this in the comments section:
"Now, my problem is, I'm still very romantic about the Bulgarian style of lifting and turning myself into a human forklift who shows up every day in the weight room as if it's my job, especially when I read Anthony Ditilllo's descriptions about Dezso Ban's training. Problem is, no gains . . . even regression."
Here:
and here:
Maybe there's a way, without drugs, to gradually adapt to this kind of volume over several years of focusing on bringing up the ability to recuperate. Some guys can do it. Anyone can increase their lifting volume over time, providing they go about it gradually enough.
For sure, there's all kinds of ways to gradually work into more volume. This is just one of them that I like.
Most guys dive in the deep end right from the start, and I was one of 'em. I found the "secret" of making progress with this type of high volume lifting (not bodybuilding-style), starts right at the outset. We aren't willing to start out easy-ish and build over time to levels that otherwise we'd never be able to reach without burning out. That's usually a big part of the problem.
As always, I recommend starting with much less than you think you can handle. For example . . .
To start, pick a squat, a pull, an overhead press, and a form of bench press.
Create two days of lifting:
Day One -
A squat
An overhead press
Day Two -
A pull
A form of bench press
7-10 sets of each lift, 3-5 reps. A few warmups with progressively more weight, then 5-7 sets of 3-5 reps with a constant weight that's manageable with short rests between sets. Keep moving, don't concentrate only on the weight on the bar, condition yourself to handle more work in less time right from the start with this kind of lifting. Otherwise, you'll be in the gym more than you're not.
No grinding reps, no training on the nerve, no psyching up. Very workmanlike, manageable at all times, progressively working to being able to recover from more.
This type of layout lends itself better to dynamic lifting. Little concern for the eccentric portion, not bodybuilding, not stretch-and-contract. Lifting. Quick, dynamic lifting. Squat dynamically. Press up, lower with just enough control to follow the weight down. All pulls quick, dynamic, not focusing at all on the lowering portion beyond following the bar down. It makes a huge difference. Don't be overly concerned with bean-counting here, keeping track of every tiny plate and all that. Not with this. Keep moving! Train quick! Forget the log book, keep moving, keep lifting. Don't add up the plates on each side and waste time writing an epic entry in your log about using two more .005 lb. plates with this. Don't even make note of the poundages. Keep lifting! Keep moving! If you can get get more than 5 slap on a few more plates and move on. Keep moving! You should be able to build up your conditioning for 3-5 rep sets done with little rest. Now you're looking at becoming stronger AND more athletically conditioned. It's not the type of approach one would use for building bulk, but people can't seem to understand that. It's based in weightlifting, not powerlifting and not bodybuilding.
You may find that some days you're better off just working up to a confident top set and leaving it at that. Other days when you're carrying around slightly more piss and vinegar onboard, you may find that you're capable of several sets with a constant weight.
Again, start fairly easy and get your head wrapped around this kind of layout first.
I recommend, with the pulls, that you choose something dynamic. Not deadlifts for this. A form of Olympic pull variation, high pull, rough-row to sternum with a dynamic pull, some kind of clean . . . you know the drill here. Don't use lifts that you know will burn you out quickly. You may want to use a seated form of overhead press at times when your low back is lagging behind. You definitely want to customize this stuff to fit YOU and what you find you can do.
Do Day One.
Take a day off.
Do Day Two.
Take a day off.
Repeat.
Now, after some time passes and you've put enough of yourself into doing this, you should be using a little more weight on the chosen lifts. Change the layout to this . . . you'll know when . . .
Do Day One.
Do Day Two.
Take a day off.
Do Day One.
Do Day Two.
Take a day off.
Use a Monday/Tuesday . . . Thursday/Friday layout. Or try Mon/Tues . . . Thurs/Saturday and see if that suits you better.
Now, after more time and energy devoted to being able to gain with this kind of training, add a second squat variation to Day One, and a second pull variation to Day Two. Stay with just the one pressing movement on each day for now.
After devoting more time and energy to this, go to six days a week, but only every second or third week at first, until you're capable of handling it every week, and some simply never will be able to make that cut. Genetics can be worked with, but honestly, not really changed.
So . . .
Monday/Wednesday/Friday - Day One
Tuesday/Thursday/Saturday - Day Two
You see where this is going. Over time you'll possibly be able to work into some quite high volume, still make gains, and not burn out if you're careful. Eventually, you may be able to handle the six-days-a-week Dezso Ban training style as it's laid out in full. We're talking a few years here, though, not weeks.
When you know you can handle it, add a second pressing movement to each day. And then . . . a third squat and a third pull. Go very slowly with adding more.
Guys dive right in and get toasted quick.
Slow and steady's the name of the game with this.
Enjoy Your Lifting!
Wow, thank you good sir! This article is already a classic in my mind.
ReplyDeleteI've noticed that people vary enormously when it comes to adaptation to higher volumes. There's also the "temperament" issue here . . . wanting to lift more, More . . . MORE! There's ways to please both masters, the desire to train frequently AND the aim of getting results.
DeleteI had great success with the minimalist Bulgarian approach when I was competing in Olympic lifting. But yes, you have to be humble as a, uh, "unenhanced " lifter: A) stop if the session is going bad, just get some quality lifts in and leave, B)go balls out when you are feeling froggy and C) expect A to be the majority of your training session's, lol!
ReplyDeleteThanks for adding to this with three useable points!
DeleteThe intro, gaining momentum section there at the outset of using this type of approach . . . sure, it looks like too little, but that's the point there. Nothing says how long a guy has to wait and build up before moving past that intro layout. That's something individual and anyone who says "X weeks and then . . ." . . . well, there be your "guideline" until you actually learn more about your body over time as it changes and adapts.
ReplyDeleteIf you read the stuff that Tony writes about Deszo, you'll note that he says to start with about 80% of you best 3-5 reps, working up progressive sets of 3-5 to a top weight for 5x5. Over time you add a set to that "top" weight. None of these weights would be particularly challenging. This is very far from anything the Bulgarians did, especially given the large variety of exercises listed.
ReplyDeleteEverything "volume" was called "Bulgarian" for a while, eh. Not the same deal, of course, and that's good for non-assisted lifters. There's mention made sometimes of the "be a machine" approach to volume training. The idea is to program yourself, your mind to not flinch or question the amount of training. Sure. Sounds like a plan. Unfortunately the body won't play along quite so easily!
Deletei find the older i get, the more i understand innervation. also, i realise that some days, you must die a little. a little of both will keep you hungry and sore. what luck!
ReplyDeleteHungry AND Sore . . . Bonus! The idea of using the mind to increase physical energy, to send stronger nerve signals, to increase PRs is something definitely worth looking closely at and practicing.
DeleteWhat I don't quite understand is if Dezso Ban trained like this all time, in his later years after he retired from competition. All of Mr. Ditillo's articles basically repeat the same routine with some variations. Did Dezso put in a 2-3 hour workout with 60 sets six days a week as his regular routine, even after an 8-hour workday?
ReplyDeleteI do not know about his life outside of lifting as related by Tony Ditillo and one other man who was there, Richard Sorin. He was retired from competition lifting when he got to the U.S. and did this sort of routine at that time owing to some injuries that wouldn't permit him to attempt singles and the max weights. On a side note, word is Tony was mainly an upper body guy, rarely seen to squat and only occasionally deadlifting. The "Ban" style layout, for want of a better term, is for people who enjoy the lifting itself, not those who want max results with minimum input . . . that cuts out a lot of lifters it seems.
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