Creator of the Bilbo Method
I am Jesús Varela (Bilbo), creator of the Bilbo Method.
Several times Spanish bench press champion , and with national and European records.
In this website you can find all the information about training methods with the Bilbo Method, and help to improve your training and physical condition.
I offer you advice on the Bilbo Method.
Jesús Varela's track record
- 2018 First classified Europe
- 3 European Records
- 9 times absolute champion of Spain
- First place in multiple bench press competitions since 2009
Bilbo Method summarized:
The Bilbo Method is an effective method for gaining strength and increasing muscle mass.
With it you can achieve incredible results.
The Bilbo Method consists of performing a single set of explosive repetitions with a weight between 40% and 70% of the maximum repetition (RM).
The Set should be performed as fast as possible, without reaching muscle failure.
This method is very effective for gaining strength and muscle mass.
I myself have been able to bench press240 kilos with the Bilbo Method.
When training with the Bilbo Method it is important to follow the progression carefully and not to rush to increase weight. It is also important to get enough rest between workouts to allow the muscles to recover.
The Bilbo Method can be adapted to different objectives. For example, for people preparing for competitive examinations, it may be more appropriate to perform a progression with a fixed weight and a decreasing number of repetitions.
Tips for applying the Bilbo Method
- Start with a weight that you can lift easily.
- Perform the set with the maximum possible speed.
- Do not reach muscle failure.
- Get enough rest between workouts.
- To start training with the Bilbo Method join BilboTeam and download the Bilbo Method Excel to plan your training.
In this website you have everything you need to learn how to train with the Bilbo Method.
Start training
Bilbo Method Initiation Training and Nutrition Plan
59/year
Bilbo Method Training and Nutrition Plans
69/year
Advanced Training Bilbo Method
Physical ability tests
Bilbo bench press method
Jesus Varela, considered by many the best Spanish bench presser, has achieved his records training exclusively with the Bilbo Method bench press, but he applies the Bilbo Method to all his exercises:
- Bilbo Dead Weight Method.
- Bilbo Method squats.
- Bilbo Funds Method.
- Metodo Bilbo pull-ups
- Bilbo Method exercises with dumbbells.
- Bilbo Method free weights or machine weights.
- Bilbo Method bodybuilding.
- Bilbo powerlifting method.
- Bilbo crossfit method.
- Bilbo calisthenics method.
