Jesus Varela
Creator of
the Bilbo Method
I am Jesús Varela, although many of you know me as Bilbo. I have been training for strength naturally for over 30 years, and I have managed to bench press 240 kg | 529 lb without a single injury.
The secret: an explosive, simple and effective training system.
I call it the Bilbo Method.
Today, thousands of people use it to gain strength, muscle mass and improve their performance without compromising their joints.
Awards and Achievements of
Jesús Varela
I have been European champion and several times Spanish Bench press champion and I have broken records at national and European level always training with the Bilbo Method. Throughout my career, I have prioritized technique, progression and consistency over ego and overtraining.
Outstanding track record:
- 9 times absolute champion of Spain
- 3 European Records
- First classified Europe 2018
- At the top of the national bench press since 2009
Competition results
– 2º VII Spanish Strength and Endurance Cup, May 2004
– 1st Open Natur Gym Móstoles, 12 Nov. 2005
– 1st Absolute Open Natur Gym Mostoles, 12 Nov. 2005
– 1st XVI Spanish Championship of Strength and Endurance, Dec. 3, 2005
– 1st Euskadi Championship, Amorebieta, 2006
– 1st Absolute Euskadi Championship, Amorebieta, 2006
– 1st Absolute Euskadi Championship, Amorebieta, 2007
– 1st Absolute Euskadi Championship, Amorebieta, 2008
– 1st PACDOM National Open, March 1, 2008
– 1st Absolute Euskadi Championship, Amorebieta, 2009
– 1st Spanish Championship, AEP Repetitions, Lucena, 2009
– 1st Absolute Spanish Championship, AEP Repetitions, Lucena, 2009
– 1st Spanish Banking Championship RAW, 2011
– 1st Absolute Spanish Banking Championship RAW, 2011
– 1st II AEP Spanish Repetitions Championship, 26 Jun. 2010, elite level (He came second, but was awarded the first place after the positive result of the winner).
– 1st III FCF Championship of Spain Repetitions
– 1st Absolute III FCF Spanish Championship Repetitions
– 1st Absolute Spanish Championship, AEP, 26 Jun. 2010 (He came second, but was awarded the first place after the positive result of the winner).
– 1st PACDOM Championship, Almacelles, 2012
-1st Arnold Classic Europe Banca RAW, category 74, Oct. 13, 2012.
-1st Absolute Arnold Classic Europe Banca RAW, 13 Oct. 2012
– 1st Spanish Championship, 93 kg category, Medina del Campo, 2012.
– 1st Absolute Spanish Championship (Spanish record), Medina del Campo, 2012.
– 1st Nutripro Tournament, Miranda, 16 Nov. 2013
– 1st IV Spanish Banking Championship RAW, 12 April 2014
– 1st Absolute IV Campeonato de España Banca RAW, 2014
– 1st Open Finestrat Repetitions, May 24, 2014
– 1st Absolute Open Finestrat Repetitions, 24 May 2014
– 1st Absolute Open Banca RAW, Finestrat, 24 May 2014
– 1st Spanish Cup, 83 kg category, Humanes, 22 Nov. 2014
– 1st Absolute Spanish Cup, Humanes (record), 22 Nov. 2014
– 1st Spanish Cup Repetitions, 83 kg category, 13 Dec. 2014
– 1st Absolute Spanish Cup Repetitions (record), 13 Dec. 2014
– 1st Absolute Arnold Classic Europe, 27 Sep. 2014
– 1st Spanish Cup Banking RAW, 22 Nov. 2014
– 1st PACDOM Open, 28 Feb. 2015
– 1st Absolute, Spanish Cup Bench Press RAW, 2015
– 1st Spanish Cup Bench Press RAW, 2015
– 1st V Spanish Championship Bench Press RAW, Villajoyosa, 2015
– 1st Absolute V Championship of Spain Banking RAW, Villajoyosa, 2015
– 1st In its category and absolute VII Championship of Spain Repetitions, Finestrat, May 30, 2015.
– 1st IV Repetitions Spanish Cup, Finestrat, 12 Dec. 2015
– 1st Arnold Classic Europe, Sideropolis, 25 Sep. 2015
– 1st Raw Bank, May 7, 2016
– 1st Spanish Absolute Championship, 2017
– 1st RAW PowerExplosive Spanish Cup, 83 kg category, 2017.
– 1st Absolute Spanish Cup Absolute RAW PowerExplosive Banking RAW PowerExplosive, 2017
– 1st Absolute Championship of Spain, Sideropolis, 2017.
– 1st Spanish Senior Championship, Sideropolis, 2017
– 1st Spanish Master Championship, Sideropolis, 2017
– 1st Arnold Classic Europe, 2017
– 1st More Than Strength Championship, 2017
– 1st Pac-Dom, 83-120 kg category, 2017.
– 1st Spanish Championship, 83 kg and absolute category, 2017.
– 1st Absolute MQF, 2018
– 1st IPF European Championships, 83 kg category (European record), France, 2018.
Why
The Bilbo Method?
The Bilbo Method is an effective method for gaining strength and increasing muscle mass. With it you can achieve incredible results.
It 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 press 240 kilos with the Bilbo Method.
When training with the Bilbo Method it is important to follow the progression carefully and not rush to increase weight. It is also important to get enough rest between workouts to allow the muscles to recover.
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The Bilbo Method
in all its disciplines
I have achieved my records training exclusively with the Bilbo Method applied to bench press. However, the effectiveness of this system extends to a wide variety of exercises and disciplines, allowing you to optimize your performance in:
- Strength training: Bench press, Squats, Dips, Pull-ups, Military press, Bilbo Method exercises with dumbbellsand with free weights or machine weights.
- Specific disciplines: Bilbo Method bodybuilding, Bilbo Method powerlifting, fitness, Crossfit and Bilbo calisthenics method. The Bilbo Method offers you a versatile tool to enhance your workouts and achieve your goals, whatever your discipline.
Discover the Bilbo Method Book
The ‘Bilbo Method’ is the definitive guide to training for strength and hypertrophy without compromising your joint health. Learn the scientific foundations of velocity-based training, how to plan your routines, and how to achieve real, sustainable progress.
- Ideal whether you are a beginner or have been training for years.
- More than 200 pages with explanations, diagrams, routines and advice from Jesús Valera.
- Available in physical and digital.
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