(2dead)Under 80% Bulgarian style strength feat.Greg Nuckols

High frequency work out method for filled the gap strength efficience.

Under 80%

According to Greg Nuckols.

1. Solid form on all reps. If you train Bulgarian-style, that means you stop adding weight

as soon as there is any form deviation. Easy Strength and the program I laid out above both keep you far from failure by design; you should never be fatigued enough for your technique to start breaking down.

2. Maximal effort on all reps. With submaximal loading, especially when the sets end

well before the point of failure, it’s easy to “go through the motions” and just put as much force into each rep as you need to move the bar. However, you get much better strength gains by keeping the pedal to the metal on every rep; if you treat each rep like it’s a max attempt, it prepares your nervous system to activate your muscles the way it needs to for a max attempt.

3. You need to be “tuned in” to what you’re doing. Be aware of where your body is in

space, focus on a cue that helps your performance (generally an external cue – something like “throw the bar through the ceiling” or “drive the floor away from me”), and reflect after each set about how it felt, and what you could do better to lift the bar more explosively.

4. Deadlift only do 70~85% load with low RM with multiple sets for fatigue control.

Week 1
Day 1 – 75% 4×3 (four sets of 3 reps)
Day 2 – 80% 3×2
Day 3 – 70% 4×4
Day 4 – 85% 3×1
Day 5 – 65% 5×5

Week 2
Add one set to each day (so Day 1 becomes 75% 5×3)

Week 3
Add one rep to each set (so Day 1 becomes 75% 5×4)

On day 4, instead of doing 85% 4×2, do one set of as many as possible with 85%. If you get 6 or 7 reps, add 5lbs/2.5kg to your training max. If you get 8 or 9 reps, add 10lbs/5kg to your training max. If you get 10 or more reps, add 15lbs/7.5kg to your training max. Start back over at week 1 with your new training max.

If you can only train 4 days per week, you can just drop the 65% day. If you can only train 3 days per week, you can drop the 70% day as well.