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
- Real strength gain without relying on muscle failure
- Constant muscle hypertrophy
- Technical improvements
- Reduced risk of injury
- Adaptable to different levels and disciplines: bodybuilding, powerlifting, calisthenics, CrossFit, fitness, training in general...
How to do the Bilbo Method correctly?
Choose exercises in which you can work explosively (Bench press, Squats, Dips…).
Perform each repetition with clean technique and muscle control.
Do not reach failure: always keep between 1 and 3 repetitions in reserve.
Increase the load in each session if you maintain the range of repetitions.
Rest at least 48 hours before repeating the muscle.
To maximize results: accompany it with a caloric surplus diet.
Exercises where
apply 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.
Actual results:
What results can you expect?
- Visible increase in muscle mass from the first few weeks
- Increased loads and improvement in your personal bests
- Greater technical control and muscle awareness
- Constant progression, without plateaus.
- Injury and overload prevention
The creator of the Bilbo Method
Jesus Varela
Jesús Varela is one of the most prominent bench pressers in Spain and Europe. With over 20 years of experience, he has developed a unique training system, validated by elite athletes and hundreds of lifters who are progressing today without injury.
- 9 times absolute champion of Spain
- 3 European records
- 529 lbs | 240 kg in bench press
