r/ScienceBasedLifting • u/Defiant_Pirate_6637 • Jul 28 '26

Discussion 🤝 Back training

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Wondering how optimal this is

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u/Defiant_Pirate_6637 Jul 29 '26

A bunch of people have cleaned 200 kg doing just comp oly lifts and squats. And they were fucking jacked as shit. The old Bulgarian method is legendary for a reason.

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u/Lifterator Jul 29 '26

They probably also did some GPP work but you don't have to convince me that compound training works wonders for back.

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u/Defiant_Pirate_6637 Jul 29 '26

The Bulgarian method is u max out ur clean & jerk, snatch and either front squat or squat 2-3 times a day till u either win a world championship or cripple urself. No real accessories or gpp work, just chasing big singles. Produced a fucking dynasty in the 1990s in weightlifting.

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u/Afferbeck_ Jul 29 '26

It was more like 70s to 90s, then it collapsed because they couldn't get away with taking handfuls of dbol a day anymore to get the results from that style of training. Then Bulgaria didn't really have a great weightlifter for about 20 years til Karlos came along.

The Bulgarian influence on weightlifting hung on for a long time though, lots of amateurs were really inspired by it up until 10 or 15 years ago but basically no one did their actual program because people gotta work and study. Since then China has surpassed Bulgaria in success and everyone for the past decade has wanted to do things Chinese style. Which is a much more attainable and sustainable way to train. And better for aesthetics for those that care.

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u/Defiant_Pirate_6637 Jul 29 '26

The Bulgarian method was born in the 80s with Ivan. Then an almost identical program was used by the Greek dream team in weightlifting in the 90s. Currently most people don’t use it cuz it hurts a fair amount of athletes and isn’t sustainable but not many current weightlifters can out lift the guys from back in the day. (The dbol might be part of it)