I'm curious about if and how abdominal training is included in the Bulgarian system. Did they treat abs the same way they treated other exercises- maximal lifting 2x a day, did they disregard abs all together or did they do something more conventional?
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07-28-2011, 03:16 PM #1
Abdominal Training in the Bulgarian System
Imagine a puddle waking up one morning and thinking, 'This is an interesting world I find myself in, an interesting hole I find myself in, fits me rather neatly, doesn't it? In fact it fits me staggeringly well, must have been made to have me in it!'
- Douglas Adams
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07-28-2011, 05:00 PM #2
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07-28-2011, 05:09 PM #3
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07-28-2011, 05:37 PM #4
what sqauts, snatches, cleans everyday multiples times a day isn't enough work for your abs? Do some heavy belt less front squats and tell me if your abs feel nothing.
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07-29-2011, 02:19 AM #5
That is what I expected, just seems odd to me.
And for the other guy: I always do my front squats beltless and heavy and I don't find it delivers a training effect for the abdominal muscles.Imagine a puddle waking up one morning and thinking, 'This is an interesting world I find myself in, an interesting hole I find myself in, fits me rather neatly, doesn't it? In fact it fits me staggeringly well, must have been made to have me in it!'
- Douglas Adams
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07-29-2011, 06:05 AM #6
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07-29-2011, 02:55 PM #7
my legs 'feel' like they are getting better workout doing leg extensions then heavy squats doesn't mean its better for olympic lifting. You should be getting plenty of abdominal work from just sqauts and the lifts.
updated 2011
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Lhw-jon jones, Gegard Mousasi, Lyoto machida
Mw-Chael sonnen, Yushin Okami, Ronaldo souza
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07-29-2011, 03:30 PM #8
You guys really need to stop reading every Ahbadjiev article and take it whole heartedly, it's almost like plers and westside. You'll get plenty of ab work from the lifts and squats doesn't mean its optimal and it doesn't mean its enough to keep you from collapsing on heavy lifts.
'Prior to the Department of Education, there was no illiteracy'
- Stizzel
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07-29-2011, 04:08 PM #9
When I used ab wheel in 6 months I experienced abdominal hypertrophy that seemed like a 5 years worth of it (I never experienced hypertrophy with the lifts or front squats by the way). From this position, after all the "hard work" and after achieving a muscular 44" waist it would be very easy to flip flop and say just do the god damn squats!, after all all I did was something what the weightlifters do when they are 15.
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07-30-2011, 09:54 AM #10
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07-30-2011, 10:01 AM #11
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Cubans do weighted hypers and abdominal work at the end of EVERY session. Hypers up to 50% clean and jerk, most of the time closer to 25%, doing 10 reps for 3 sets. Abdominal work is done 20-25 reps 3 sets, it can be done weighted but is not as important as hypers, they do abdominals just to balance out all the work with hypers.
Olympic Weightlifting: Cuban Method
http://forum.bodybuilding.com/showthread.php?p=703396581
Snatch: 97kg
Clean and jerk: 120kg
Front squat 160kg
Back squat: 170kg
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07-30-2011, 10:05 AM #12
thats cool. I been doing at least some hypers everytime I step foot into the gym. They are great to loosen up with. Noticed on the "training champions" ironmind tape that Kolecki and others seemed to do weighted hypers in their warmup everyday. (prolly not heavy though)
btw, where did u get all the cuban training info? is it online or r u using binoculars or what?"Humility comes before honor"
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08-07-2011, 02:11 AM #13
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08-07-2011, 11:47 AM #14
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