The Bilbo method
The system that is changing
the way we train for strength.
What does the Bilbo Method consist of?
The Bilbo Method is based on a first explosive activation Set of between 15 and 50 repetitions, always leaving between 1 and 3 repetitions in reserve. This Set is performed with approximately 50% of your 1RM (repetition maximum) and allows you to work safely and effectively on strength and muscle mass.
As you progress, you increase the load until you can no longer do more than 15 repetitions. At that point, you restart the cycle or begin a more strength-focused phase.
After the Bilbo Set, you continue with a traditional workout: between 5 and 10 sets per muscle, in ranges of 8 to 12 repetitions.
The result: greater strength, more muscle and less risk of injury.
Benefits of the
Bilbo Method
How to do the Bilbo Method correctly?
Choose exercises where you can work explosively (bench press, squats, dips...).
Choose exercises where you can work explosively (bench press, squats, dips...).
Perform every repetition with clean technique and muscular control.
Perform every repetition with clean technique and muscular control.
Do not train to failure: always keep between 1 and 3 repetitions in reserve (RIR).
Do not train to failure: always keep between 1 and 3 repetitions in reserve (RIR).
Increase the load in each session if you maintain the rep range.
Increase the load in each session if you maintain the rep range.
Rest at least 48 hours before training the same muscle again.
Rest at least 48 hours before training the same muscle again.
To maximize results: accompany it with a diet that includes a caloric surplus.
To maximize results: accompany it with a diet that includes a caloric surplus.
Exercises where to apply the Bilbo Method
The Bilbo Method is not just for bench presses. You can apply it to a wide variety of exercises, whether with barbell, dumbbells, machines or bodyweight:
- Bench press
- Squats
- Dips
- Pull-ups
- Military press
- Any strength exercise on machines or free weights
- Even calisthenics or CrossFit routines.
Jesus Varela
Who created the Bilbo Method?
Jesús Valera, known as Bilbo, is one of the bench press referents in Spain. He has achieved his personal bests and physique by training exclusively with the Bilbo Method. Today, thousands of people apply his system to transform their performance.
