Bilbo method for bench

[El Rojo]

Hello everyone,

Jesus Varela is the best bench presser from Spain. His best recorded lifts on AEP (IPF) sanctioned meets are the spanish records: 196kg at 83kg, and 200,5kg at 93kg. He has also benched 217,5kg at 83kg in the gym.

His method of training is pecuiar to say the least. He does only one all-out working set for the bench at the beggining of every workout, ranging from 15 to 40 reps (which he calls "bilbo set" - after his city in the basque country). He cycles the poundages and overtime tries to beat his previous PRs for different weights (e.g. 150kg x16 -> 150kg x17). After the main effective set, he proceeds for the rest of the workout with standard volume training, be it for the bench (e.g. 4x10) or accessories (dips, flyes, etc.).

What do you think of his method from a programming standpoint? Why do you think it works? Do you think the "Bilbo set" is really responsible for something in terms of hypertrophy/strength?

Watch this video for extra info -> Maximize your pectoral size and strength: The Bilbo Method (for lifters & bodybuilders) - YouTube

[hamburgerfan]

This sort of training can be effective, but it's very reliant on proper nutrition. You should be eating six meals a day.

[El Rojo]

TL;DR: accomplished benchpresser claims the reason for his strength success is the only effective set of 15-40 reps that he does 2-3 times per week (he also does more standard bodybuilding training). Comments?

This sort of training can be effective, but it's very reliant on proper nutrition. You should be eating six meals a day.

srsly?

[hamburgerfan]

Srsly. Don't forget about second breakfast.