BILBO Method

Gain strength

Increases muscle mass

Meto Bilbo, Jesus Varela (Bilbo) strength training

Gain strength and hypertrophy through speed and explosiveness.

The Bilbo Method,  adapts to your sport and personal goals.

It is suitable for different workouts, Bilbo Method  bench press, squat, dumbbell exercises, free weights or machine, disciplines such as bodybuilding, powerlifting, crossfit or calisthenics.

Bilbo Method accompanies you in your progress. From your startup to if you want to surpass a personal best. Join BilboTeam.

No matter your age or physical condition.

Set a goal and start training with the BILBO METHOD !!!!

Our customers’ opinions

speak for themselves…

I personally apply the Bilbo Method to bench press, but the Bilbo Method is applicable to all muscle groups, and disciplines such as bodybuilding, powerlifting or calisthenics. With my method, my performance, my progressions went to another level.

Foto de Jesús Valera (Bilbo) en su gimnasio, donde entrena con el Método Bilbo
Bilbo Team
Jesús Valera (Bilbo)

What I have achieved with the Bilbo Method

Applying the Bilbo Method I went from lifting 140 kg to 240 kg in bench press.

My progression led me to compete at the highest level.

Winning multiple national championships, highlighting the 2018 European Championship.

I improved my technique.

I made it without injuries that kept me from my goals.

I increased my muscle mass, hypertrophy, developing agility and muscle explosiveness.

Franciso Godoy (Chile)
Jesus wanted to share with you that I have trained several athletes based on the Bilbo Method
-Bryan Rojas -66 open 130kg
-Pablo Santi -74 open 165kg
Jose Figueroa -83 open 166 kg
Bernardo Ibañez -93 Open 182,5kg and junior record.
Mikel Inzunza
@mikelinzunza
Applying the Bilbo Method I went from:
a RM 180 kg em April 2018
to RM 225 in May 2021 
and with 180kg x 10 Rep.

Thank you so much Bilbo Team!
Kevin Hernandez
World Champion Natural Bodybuilding

I use for my progressions the Bilbo Method

A big hug Jesus, Bilbo Team!

Bilbo Method
Explained

Jesús Valera (Bilbo) sosteniendo una pesa de entrenar con Método Bilbo

What does it consist of? The Bilbo Method explained.

The Bilbo Method is a training technique that focuses on gaining strength and hypertrophy through speed and explosiveness.

The most effective variation of the Bilbo Method is to do a single set of between 15 and 50 repetitions at maximum speed, leaving between one and three repetitions in reserve and starting with a load close to 50% of the weight of the maximum repetition.

With the Bilbo Method we will increase the weight in each training session until the point wherewe are not able to do more than 15 repetitions. At this point we will repeat the cycle, or begin the adaptation to force.

After the Bilbo series we will continue with a workout of 5 to 10 total sets per muscle, in a range of 8 to 12 repetitions.

This is the simplest way, but we have several ways in which we can apply and progress with the Bilbo Method. 

In this website you have all the information to learn how to do the Bilbo Method.

This is the official website of the Bilbo Method. and here you can download the Bilbo Method excel.

Train hard with BilboTeam!

Jesús Valera (Bilbo) saludando a los seguidores del Método Bilbo

How to do the Bilbo Method correctly?

The Bilbo Method is an effective way to gain muscle mass and strength, but it is important to follow the proper guidelines to avoid injury and get thebest results.

I would highlight as key points of the Bilbo Method:

  • Choose exercises in which we can work explosively, in a muscular way.
  • Keep good technique avoiding bouncing, the braking of the weight has to be muscular.
  • Increase the load progressively.
  • Do not look for muscle failure, better to go 1-3 leaving 0 for personal best days.
  • Resting at least two days between sessions of the same muscle.
  • And if you are looking to get the most out of this workout -> Superhabit caloric.
Método Bilbo Creado por Jesús Valera (Bilbo) mostrando la fuerza de su brazo

What results will the Bilbo Method give me?

Gain of strength and muscle mass

The Bilbo Method is designed to stimulate muscle growth. The result is a stronger and larger muscle.

Reduced risk of injury.

With the Bilbo Method we work with a relatively low % of MR, thus reducing the risk of injury, improving the service technique and achieving a greater muscular work.    Awin

Want to maximize your results and take your fitness to the next level?

Train Bilbo Method !!! I propose you:

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      Best Selling

      Bilbo Method Training and Nutrition Plans

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      Complete Training Routines with Bilbo Method
      Beginner and Advanced routines
      Complete Diets
      Exercise Video Library
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      Consultation area
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        Question about Bilbo Method?

        I've been in the gym for years and I'm not progressing, I see myself stagnating, is the Bilbo Method right for me?

        Throughout more than 20 years teaching the Bilbo Method in multiple gyms, I have helped trainers and users to overcome these points of stagnation. 

        The combination and organization of training, rests, muscle groups, recovery calculation ... are some of the key points that we always touch with the Method  Bilbo.

        In this website you have an excel Bilbo Method to help you plan your workouts.

        I train at home, in a small home gym. Does the Bilbo Method adapt to training in a home gym?

        Without a doubt, I always prefer to train in my personal gym, which I have been building little by little.

        Also in my blog you will find tips on equipment, weights, dumbbells and other gym equipment, which will help you to build your own gym at home or improve it. 

        I built my own gym, doesn't it look nice in the videos?

        I want to improve my marks, focused on competing, is the Bilbo Method valid?

        Applying the Bilbo Method I improved my own marks.
        Which led me to win multiple national competitions, and the 2018 European Championship.

        Powelifting, bodybuilding, calisthenics, bench press athletes use the Bilbo Method in their progressions.

        In the Bilbo Metohod Training and nutritions Plans section you will find suitable material to deepen your own goals.

        Bilbo Excel Method: How to plan training sessions

        The Bilbo Method Excel is used for the planning and follow-up of your training following the Bilbo Method.

        You can download the Bilbo Method Excel for free by registering in the "Start Training" section.

        The Bilbo Method Excel is totally free and I regularly update the excel  with new features, to make it more useful and easy to use.
         

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        El asesorado o tutor de él, es el único responsable de lo que él decida hacer con base a estos consejos.
        El asesor se compromete a revisar y ajustar semanalmente las progresiones y a atender por WhatsApp en un plazo máximo de 72 horas las dudas que puedan surgir.
        El asesorado se compromete a no divulgar información, enlaces, o mensajes de la conversaciones privadas ni entrenamientos.

        Cualquiera de las dos partes puede romper la colaboración sin penalización alguna, no habrá devoluciones por parte del asesor.

        Devolver este acuerdo con nombre completo, declarando que entiendes y aceptas las condiciones. En caso de ser un menor de edad tiene que firmar y aceptar el acuerdo el tutor que se haga cargo de el.

        Información básica sobre Protección de Datos

        Responsable del tratamiento: JEALSE BT SPORT, S.L. (“BILBOTEAM”).

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        Finalidades del tratamiento:

        Atender su solicitud de información.

        Fomentar la contratación de productos y servicios comercializados por BILBOTEAM, mediante el envío de comunicaciones comerciales por cualquier medio, incluido el electrónico.

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