Bodybuilding Training Systems
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Transcript of Bodybuilding Training Systems
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Ask Coach Poliquin: Bodybuilding Training Systems
by Charles Poliquin
Question: In 1994 a book was published called Serious Growth III: Big Beyond Belief,
which was a bodybuilding program based upon the training principles of Bulgarianweightlifters. What is your opinion of this type of training system?
Answer: The first title of the book was The Bulgarian Power Burst System, and it waswritten by Leo Costa, Jr. and Dr. R.L. Horine Later editions had different titles, such as Big Beyond Belief , and in later editions1980 IFBB Mr. Universe Tom Platz added hisname as a co-author. It was published in the early ’90s and was advertised in Iron Man
magazine; Leo told a colleague of mine that the first ad generated about 20,000 orders,which was surprising, as the book cost about $50. Such results for a self-published bodybuilding book, from just one advertisement, made it one of the most successfulmarketing campaigns of that time.
The book was based upon Bulgarian weightlifting principles, and I understand that Leoactually visited the Bulgarian weightlifting training center as part of a tour sponsored bythe National Strength and Conditioning Association. If you’re not familiar with Bulgarianweightlifters, a typical workout day might consist of seven 30- to 45-minute workoutsessions in this order:
9:00 a.m., Front Squat10:00 a.m., Snatch11:30 a.m., Clean and Jerk 12:30 a.m., Front Squat4:30 a.m., Clean and jerk 6:00 a.m., Snatch7:00 a.m., Front Squat
Not only did they have such a high volume of training, but they also went heavy justabout every workout! Leo figured that such a system also would work for bodybuilding.He figured wrong.
What you have to consider is that you can’t compare the volume of training of aweightlifter with that of a bodybuilder. The reason is that with the exception of the squat,there is no eccentric movement in weightlifting. Let me explain.
If an athlete did 10 sets of two reps in the snatch, not counting the time the weight is being held overhead, the total amount of time the muscles are under tension is 20
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seconds. A typical bodybuilder will have 60 seconds of tension per set. Likewise, this isone reason why swimmers can do such a large volume of training compared to distancerunners, as there is little resistance in the eccentric motions in swimming. This is why aswimmer could spend five hours in the pool training during daily workouts, whereas suchtraining volume would be impossible for a distance runner (credit goes to Charlie Francis
for this observation).
In any case, from a practical standpoint such programs are impractical unless you have ahome gym. At the Poliquin Strength Institute in East Greenwich, Rhode Island, I haveaccess to a 5,200-square-foot teaching gym about 15 feet from my office. However, because I teach most of my seminars outside the United States (this year we have 250days of seminars booked already!) I couldn’t try such a program for extended periods.
Finally, consider that there are not many elite bodybuilders who have ever come fromBulgaria. Probably the most famous is Dimitar Hodzhev, nicknamed Mityo the Jack, buthis fame is not due to his physique but because he was charged with physically attacking
a car that had scratched his jeep. But that was in 2007, long after the publication of Leo’s books.
The bottom line is that from physiological, empirical and logistical standpoints, there isno basis that this so-called Bulgarian program would be more effective than conventional bodybuilding training protocols.
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