All about the Bilbo Method

On this page you will find all the articles related to this revolutionary training technique, designed by Jesús Valera (Bilbo), which has helped thousands of people to gain strength, increase muscle mass and improve their marks without injuries. If you really want to improve, this is where your change starts.

The Bilbo Method is a training technique created by Jesús Valera, also known as Bilbo, that combines speed, explosiveness and progression to achieve real results. Have you been training for years and don’t see progress? Are you just starting out and don’t know where to begin? This method is designed to adapt to any physical condition and personal goal. From competitors to bodybuilders, from those training at home to those looking to compete at the European level, everyone can benefit from the method.

The method is based on a first explosive Set of between 15 and 50 repetitions with an initial weight of 50% of your maximum repetition, leaving 1 to 3 repetitions in reserve. Then 5 to 10 additional Sets per muscle are performed. The objective is to generate effective muscle stimulation without reaching failure, minimizing the risk of injury. This methodology is not only useful for bench presses, but also for squats, deadlifts, dips, dumbbell and machine work. It is equally effective in disciplines such as powerlifting, bodybuilding, crossfit or calisthenics.

Real results: strength, muscle mass and no injuries

Jesús Valera went from lifting 140 kg to 240 kg in bench press thanks to the Bilbo method. He not only increased his muscle mass, but also improved his technique and avoided injuries. His evolution led him to compete and win multiple national championships and the 2018 European championship. These results are not exclusive: anyone can achieve them if they follow the methodology consistently. In each article we show you how.

No matter your age, your level or your training environment. The Bilbo method is valid for everyone. If you are a beginner, it offers clear guidance. If you are an advanced athlete, it helps you break through plateaus. If you train at home, it adapts to your equipment. And if you’re preparing for competitive exams or competing, it takes you to the next level. In each publication, you’ll find practical keys to adapt the method to your circumstances.

Excel Bilbo Method: your personalized training plan

Download the free Excel Bilbo Method when you register on the website. This tool allows you to plan your workouts, record your progress, adapt the load and follow the evolution of your performance. It is a simple, visual and effective way to apply the methodology. And the best part: it is frequently updated to include improvements that you can take advantage of yourself. Each post you’ll find here will explain how to get the most out of it.

Contact Bilbo Method and train with us

Are you ready to train for real? If you’re already convinced you need a change, don’t put it off any longer.

👉 Contact Bilbo Method and join the thousands of people who are improving their body, their strength and their life thanks to this unique technique. It’s your time!