News! After 20 years of the Bilbo Method, WE FINALLY HAVE A SCIENTIFIC PAPER STUDY! 🚀
A recent high-impact scientific study has just proven that the Bilbo Method is effective and viable in training plans to gain strength and muscle hypertrophy. Get ready to celebrate and to learn all the details of this game-changing scientific validation.
This is a before and after for the Bilbo Method and for the whole community!
What does it mean that the Bilbo Method is a “Paper Scientific Study”? 🔬
Over 20 Years of the Bilbo Method: A Dream Come True
For those of you who have been with me for a long time, you know that the Bilbo Method was not born in a laboratory, it was born in the mud of the gym, by trying and testing!
It has been 20 years sharing with you, watching your progressions, adjusting, improving… But always, always, with the thorn of the “scientific evidence”. Well, that thorn is finally gone! FINALLY!
Seeing the Bilbo Method recognized in a scientific paper is the culmination of a 20-year dream, and this is THANKS TO YOU!
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Scientific Journal “de las Gordas”: High Level Validation!
And don’t think that we have been published in just any magazine, NO! We are talking about a high impact scientific journal! MDPS – Applied Science. It is published in English, but here I explain the important part.
It Didn’t Fall from the Sky: The Work Behind the Scientific Study
This means that the scientific community has validated our method. It is as if we had been given the seal of quality “SCIENCE 100% BILBO METHOD“. What a joy, kids, what a joy!
I want to make it clear: this is not magic, NO WAY! This has been a HUGE work of a great team of doctors and scientific researchers of the ICEM Institute:
- Francisco J. González-Alcázar (University of Jaén)
- Pablo Jiménez-Martínez (ICEN Institute, University of Valencia)
- Carlos Alix-Fages (ICEN Institute, University of Valencia, Autonomous University of Madrid)
- Alberto Ruiz-Ariza (University of Jaén)
- Rafael A. Casuso (University Loyola Andalucía)
- Amador García-Ramos (University of Granada, Universidad Católica de la Santísima Concepción)
- Agustín Jerez-Martínez (ICEN Institute, Catholic University of Murcia)
They have done a really good scientific study to analyze in depth the Bilbo Method, its effectiveness for strength and hypertrophy, comparing it with other methods… An incredible job!
From here, THANK YOU TEAM! You have put the science, I put the seed 20 years ago.
Science Speaks: The Bilbo Method Works 💪
Jesús Varela Goicochea’s “Bilbo Method”: Direct Scientific Recognition
And here comes the best of the best: in the scientific paper, BOLD AND UNDERLINED, they put “Methodology of Jesús Varela Goicochea”, directly! With names and surnames! i.e. the BILBO METHOD!
In other words, there is no doubt: science recognizes that the Bilbo Method, our method, is a scientific reality. What a rush, please!
Viable and Effective: Proven Strength and Hypertrophy
The conclusion of the scientific study is clear: the Bilbo Method is a “VIABLE AND EFFECTIVE” training method for gaining strength and muscle hypertrophy.
FEASIBLE AND EFFECTIVE! Textual words from the scientific paper. What does this mean? Well, SCIENCE SAYS IT: you can use the Bilbo Method to get STRONG and GAIN MUSCLE, and you will get RESULTS, scientifically proven results.
In a scientific paper! 😉 The Bilbo Method is science, gentlemen!
Benefits for the BilboTeam Community and Students 🎓
Scientific Support for TFGs and Undergraduate Studies
This is BRUTAL, especially for sports science students and for all of you who want to take the Bilbo Method to another level.
How many of you have written to me saying that you wanted to do your Final Degree Project (TFG) on the Bilbo Method and you had problems… THEN THOSE PROBLEMS ARE OVER! Now you have SCIENTIFIC BACKGROUND for your work, for your research, for your internships…
Let’s give it a go with the Bilbo Method at university! Take it to the academy, science first!
If you want to know everything about the Bilbo Method: Advanced Training Bilbo Method
Confirms What We Already Knew: Real Results with the Bilbo Method!
The scientific study also confirms what all of us who train with the Bilbo Method already know: IT WORKS! That our low-load, high-volume strength training method, with explosive and well-organized reps, gives real results.
And not only that, but on all points, IT HAS PERFORMED BETTER THAN OTHER METHODS!
Less Risk of Injury: An Additional Advantage of the Bilbo Method
And one last point from the scientific study: the Bilbo Method, by using lower loads, has LESS RISK OF INJURY than other strength training methods with very heavy loads.
This is very important, especially for those of you who have been working hard for a long time and want to continue progressing in a safe way.
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Thank you BilboTeam Community! This Achievement Is Yours ❤️
22 Years of Struggle and Success Thanks to the Community
And to think that all this started 22 years ago… 22 YEARS! Sharing the Bilbo Method on the internet, getting beaten up, criticized… But thank goodness I went ahead with my idea.
And if it weren’t for you, for the BilboTeam COMMUNITY, for your unconditional support, for your messages, for your results… NONE OF THIS WOULD BE POSSIBLE!
Now It’s Your Turn: Read the Paper and Comment! 👇
Link to the Scientific Paper (So You’ll Flip!)
Now, kids, it’s your turn to be the protagonists. ENTER THE LINK (you have it right here below), READ THE SCIENTIFIC PAPER, analyze it, freak out with the results… And check with your own eyes that SCIENCE BACKS US UP! 👇👇👇👇👇👇👇
Share your BilboTeam Experience and Comments!
And after reading the scientific paper, tell me what you think about the scientific study, share your experiences, tell me how long you have been following me, if you ever doubted the method… EVERYTHING! I want to know your opinion, I want to celebrate this achievement with you, I want the BILBOTEAM COMMUNITY to be louder than ever!
Conclusions of the Scientific Study on the Bilbo Method! 👇
For those who want more detail I leave the conclusions of the study referenced to the original texts of the Paper.
Comparable functional and structural adaptations:
LL-HV training produces similar improvements in maximal strength, movement speed and muscle size compared to traditional HL-LV training in weightlifters. This suggests that LL-HV is an effective alternative for improving performance and muscle structure.
Document data:
- “LL-HV resistance training represents a practical and effective alternative to traditional HL-LV protocols, yielding comparable functional and structural adaptations in powerlifters.”
- “These findings provide valuable insights for optimizing strength training programs, offering greater flexibility and efficacy in designing tailored approaches for athletes.”
Improved speed at submaximal loads:
LL-HV training improves movement speed at submaximal loads (80% of 1RM) to a greater extent than HL-LV training. This could translate into a greater ability to perform fast and explosive movements in sport.
- Data from the paper: “Notable advantages, including enhanced mean velocity at submaximal loads… highlight its potential to diversify training strategies…”
Increase in arm circumference:
LL-HV training is associated with a greater increase in arm circumference compared to HL-LV training. This suggests that LL-HV may be more effective in promoting muscle hypertrophy in this region.
- Document Data: “…and increased arm circumference…”
Reduced risk of injury:
LL-HV training, by using lower loads, may reduce the risk of injury compared to HL-LV training. This makes it a safer option for athletes of all levels.
- Document data: “…while reducing injury risks.”
Greater flexibility in training:
LL-HV training offers greater flexibility in the design of training programs, as it allows intensity and volume to be varied more widely. This can be useful in customizing training to the individual needs and goals of the athlete.
- Data from the paper: “These findings provide valuable insights for optimizing strength training programs, offering greater flexibility and efficacy in designing tailored approaches for athletes.”
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In summary, the study concludes that LL-HV training is a viable and effective alternative to traditional HL-LV training for improving performance and muscle structure in weightlifters.
LL-HV offers potential advantages in improved speed at submaximal loads, increased arm circumference, reduced risk of injury and greater flexibility in training design.
