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The Bulgarian Method basically involves training a few lifts twice or thrice in a day. The reps of those lifts are kept low and you hit your max on those lifts many times in a week. This training method is designed exclusively for advanced and elite lifters especially those who compete in weightlifting or powerlifting events. Note:
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What Is It? In a nutshell, the Bulgarian method trains certain weightlifting movements — snatches, clean and jerk, front squats, overhead squats, high pulls, and back squats — for six days a week, two to three times a day at 95 percent or higher of your one-rep max.
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Lazar Angelov is a fitness model, personal trainer, celebrity figure and entrepreneur. He was born in Sofia, Bulgaria in 1984. Before becoming a fitness icon, he was a professional basketball player.
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1. SPECIFICITY The focus is almost entirely on the two competitive lifts: snatch and clean and jerk. The only assistance work is front squats (and sometimes back squats) and variations of the two competitive lifts: power snatch and power clean.
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Lazar Angelov's Cardio Training. Lazar prefers to lose fat slowly, so he can maintain a strong muscle mass while burning fat. Aside from having a strict diet, the Bulgarian fitness model spend 15-20 minutes doing cardio. Lazar Angelov prefers HIIT (High-intensity interval training) workout, which helps him burn fat and maintain his athletic body.
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Conclusion. The Bulgarian Method is a rigorous training program that emphasizes high-frequency and high-intensity workouts using a limited number of exercises. It involves training multiple times a day, with heavy loads and low rep ranges, resulting in impressive results for dedicated individuals. Be prepared for a highly demanding workout.
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1. Extreme Specificity The original Bulgarian system revolves around the competitive lifts (snatch, clean & jerk) for the main workload and the only assistance work consists of front squats and the power variation of the competitive lifts (power snatch, power clean). Back squats are used once in a while.
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Fitness Model, Social Media Star Yanita Yancheva is a social media and fitness star from Bulgaria. She gained fame after making it to the final of a TV show in her home country. After the show, Yanita used her exposure to inspire others to follow a healthy lifestyle.