{"id":13958,"date":"2026-01-16T15:19:08","date_gmt":"2026-01-16T14:19:08","guid":{"rendered":"https:\/\/bilboteam.com\/what-is-the-bilbo-method\/"},"modified":"2026-04-11T23:47:39","modified_gmt":"2026-04-11T21:47:39","slug":"what-is-the-bilbo-method","status":"publish","type":"page","link":"https:\/\/bilboteam.com\/en\/what-is-the-bilbo-method\/","title":{"rendered":"What is The Bilbo Method?"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-page\" data-elementor-id=\"13958\" class=\"elementor elementor-13958 elementor-52\" data-elementor-post-type=\"page\">\n\t\t\t\t<div class=\"elementor-element elementor-element-19a91ec e-con-full e-flex e-con e-parent\" data-id=\"19a91ec\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-c949a25 e-flex e-con-boxed e-con e-child\" data-id=\"c949a25\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-2f0837f e-con-full e-flex e-con e-child\" data-id=\"2f0837f\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-7b6309d elementor-widget elementor-widget-heading\" data-id=\"7b6309d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">The Bilbo method<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f8da895 elementor-widget elementor-widget-heading\" data-id=\"f8da895\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h6 class=\"elementor-heading-title elementor-size-default\">The system that is changing <br>the way we train for strength.<\/h6>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e041024 elementor-widget__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"e041024\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<div id=\"brxe-tofqup\" class=\"brxe-text-basic\">The Bilbo Method is a strength and hypertrophy training system created by Jes\u00fas Varela (Bilbo), considered by many to be the best European and Spanish pressman. This method has revolutionized the way of training thanks to its focus on explosiveness, load progression and efficiency. <\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4f8e41f elementor-mobile-align-center elementor-widget elementor-widget-button\" data-id=\"4f8e41f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm elementor-animation-grow\" href=\"#consiste\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">What does it consist of?<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-bad83da e-con-full e-flex e-con e-child\" data-id=\"bad83da\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-73752a6 elementor-widget__width-initial elementor-absolute elementor-widget elementor-widget-image\" data-id=\"73752a6\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_position&quot;:&quot;absolute&quot;}\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"1500\" height=\"1515\" src=\"https:\/\/bilboteam.com\/wp-content\/uploads\/2026\/01\/degradado-dcha.png\" class=\"attachment-full size-full wp-image-13894\" alt=\"\" srcset=\"https:\/\/bilboteam.com\/wp-content\/uploads\/2026\/01\/degradado-dcha.png 1500w, https:\/\/bilboteam.com\/wp-content\/uploads\/2026\/01\/degradado-dcha-297x300.png 297w, https:\/\/bilboteam.com\/wp-content\/uploads\/2026\/01\/degradado-dcha-1014x1024.png 1014w, https:\/\/bilboteam.com\/wp-content\/uploads\/2026\/01\/degradado-dcha-768x776.png 768w, https:\/\/bilboteam.com\/wp-content\/uploads\/2026\/01\/degradado-dcha-600x606.png 600w, https:\/\/bilboteam.com\/wp-content\/uploads\/2026\/01\/degradado-dcha-100x100.png 100w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-274e015 elementor-absolute elementor-widget elementor-widget-image\" data-id=\"274e015\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_position&quot;:&quot;absolute&quot;}\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1922\" height=\"1080\" src=\"https:\/\/bilboteam.com\/wp-content\/uploads\/2026\/01\/bilbo-team-puntos2.webp\" class=\"attachment-full size-full wp-image-13924\" alt=\"\" srcset=\"https:\/\/bilboteam.com\/wp-content\/uploads\/2026\/01\/bilbo-team-puntos2.webp 1922w, https:\/\/bilboteam.com\/wp-content\/uploads\/2026\/01\/bilbo-team-puntos2-300x169.webp 300w, https:\/\/bilboteam.com\/wp-content\/uploads\/2026\/01\/bilbo-team-puntos2-1024x575.webp 1024w, https:\/\/bilboteam.com\/wp-content\/uploads\/2026\/01\/bilbo-team-puntos2-768x432.webp 768w, https:\/\/bilboteam.com\/wp-content\/uploads\/2026\/01\/bilbo-team-puntos2-1536x863.webp 1536w, https:\/\/bilboteam.com\/wp-content\/uploads\/2026\/01\/bilbo-team-puntos2-600x337.webp 600w\" sizes=\"(max-width: 1922px) 100vw, 1922px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-3dfc92d e-flex e-con-boxed e-con e-child\" data-id=\"3dfc92d\" data-element_type=\"container\" data-e-type=\"container\" id=\"consiste\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-f3254a4 elementor-widget elementor-widget-heading\" data-id=\"f3254a4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">What does <span style=\"color:#f6c900\">the Bilbo Method<\/span> consist of?<\/h2>\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-83382a5 e-grid e-con-full e-con e-child\" data-id=\"83382a5\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-4125170 e-con-full e-flex e-con e-child\" data-id=\"4125170\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-d45ff0d e-con-full e-flex e-con e-child\" data-id=\"d45ff0d\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-a3133d3 elementor-widget elementor-widget-heading\" data-id=\"a3133d3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<div class=\"elementor-heading-title elementor-size-default\">01<\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c919253 elementor-widget elementor-widget-image\" data-id=\"c919253\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"500\" height=\"489\" src=\"https:\/\/bilboteam.com\/wp-content\/uploads\/2026\/01\/bilbo-team-icono.png\" class=\"attachment-full size-full wp-image-13961\" alt=\"\" srcset=\"https:\/\/bilboteam.com\/wp-content\/uploads\/2026\/01\/bilbo-team-icono.png 500w, https:\/\/bilboteam.com\/wp-content\/uploads\/2026\/01\/bilbo-team-icono-300x293.png 300w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3615333 elementor-widget elementor-widget-text-editor\" data-id=\"3615333\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>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. <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-097fbd7 e-con-full e-flex e-con e-child\" data-id=\"097fbd7\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-79250a9 e-con-full e-flex e-con e-child\" data-id=\"79250a9\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-139486c elementor-widget elementor-widget-heading\" data-id=\"139486c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<div class=\"elementor-heading-title elementor-size-default\">02<\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-183570e elementor-widget elementor-widget-image\" data-id=\"183570e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"500\" height=\"489\" src=\"https:\/\/bilboteam.com\/wp-content\/uploads\/2026\/01\/bilbo-team-icono.png\" class=\"attachment-full size-full wp-image-13961\" alt=\"\" srcset=\"https:\/\/bilboteam.com\/wp-content\/uploads\/2026\/01\/bilbo-team-icono.png 500w, https:\/\/bilboteam.com\/wp-content\/uploads\/2026\/01\/bilbo-team-icono-300x293.png 300w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0c69e00 elementor-widget elementor-widget-text-editor\" data-id=\"0c69e00\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<div id=\"brxe-zyjome\" class=\"brxe-container\"><div id=\"brxe-uaoqzt\" class=\"brxe-text\"><p>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. <\/p><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-67daba2 e-con-full e-flex e-con e-child\" data-id=\"67daba2\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-097d46c e-con-full e-flex e-con e-child\" data-id=\"097d46c\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-1e10c8e elementor-widget elementor-widget-heading\" data-id=\"1e10c8e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<div class=\"elementor-heading-title elementor-size-default\">03<\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c7c79fa elementor-widget elementor-widget-image\" data-id=\"c7c79fa\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"500\" height=\"489\" src=\"https:\/\/bilboteam.com\/wp-content\/uploads\/2026\/01\/bilbo-team-icono.png\" class=\"attachment-full size-full wp-image-13961\" alt=\"\" srcset=\"https:\/\/bilboteam.com\/wp-content\/uploads\/2026\/01\/bilbo-team-icono.png 500w, https:\/\/bilboteam.com\/wp-content\/uploads\/2026\/01\/bilbo-team-icono-300x293.png 300w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1622379 elementor-widget elementor-widget-text-editor\" data-id=\"1622379\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<div id=\"brxe-mndayq\" class=\"brxe-container\"><div id=\"brxe-gxmeqw\" class=\"brxe-text\"><p>After the Bilbo Set, you continue with a traditional workout: between 5 and 10 sets per muscle, in ranges of 8 to 12 repetitions.<\/p><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-8dcfee1 e-con-full e-flex e-con e-child\" data-id=\"8dcfee1\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-67351e4 e-con-full e-flex e-con e-child\" data-id=\"67351e4\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-a013a09 elementor-widget elementor-widget-heading\" data-id=\"a013a09\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<div class=\"elementor-heading-title elementor-size-default\">04<\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9a304cb elementor-widget elementor-widget-image\" data-id=\"9a304cb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"500\" height=\"489\" src=\"https:\/\/bilboteam.com\/wp-content\/uploads\/2026\/01\/bilbo-team-icono.png\" class=\"attachment-full size-full wp-image-13961\" alt=\"\" srcset=\"https:\/\/bilboteam.com\/wp-content\/uploads\/2026\/01\/bilbo-team-icono.png 500w, https:\/\/bilboteam.com\/wp-content\/uploads\/2026\/01\/bilbo-team-icono-300x293.png 300w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-57ef0ad elementor-widget elementor-widget-text-editor\" data-id=\"57ef0ad\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<section id=\"brxe-52ca4c\" class=\"brxe-section\"><div id=\"brxe-ed3335\" class=\"brxe-container\"><div id=\"brxe-be32ea\" class=\"brxe-block\"><div id=\"brxe-ae62aa\" class=\"brxe-container\"><div id=\"brxe-pqlpwe\" class=\"brxe-container\"><div id=\"brxe-wmuyhx\" class=\"brxe-text\"><p><strong>The result:<\/strong> greater strength, more muscle and less risk of injury.<\/p><\/div><\/div><\/div><\/div><\/div><\/section>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-cae1a78 e-flex e-con-boxed e-con e-child\" data-id=\"cae1a78\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-0f739e5 e-con-full e-flex e-con e-child\" data-id=\"0f739e5\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t<div class=\"elementor-element elementor-element-a27f12b e-con-full e-flex e-con e-child\" data-id=\"a27f12b\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-40fa1ba elementor-widget elementor-widget-heading\" data-id=\"40fa1ba\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Benefits of the <br><span style=\"color:#f6c900\">Bilbo Method<\/span><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-63297b0 elementor-mobile-align-start elementor-icon-list--layout-traditional elementor-list-item-link-full_width elementor-widget elementor-widget-icon-list\" data-id=\"63297b0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"icon-list.default\">\n\t\t\t\t\t\t\t<ul class=\"elementor-icon-list-items\">\n\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" id=\"Capa_1\" viewBox=\"0 0 512 512\"><defs><style>      .st0 {        display: none;      }    <\/style><\/defs><g id=\"check\"><path d=\"M185.5,400c-2.1,0-4.2-.8-5.7-2.3L42.8,260.7c-3.1-3.1-3.1-8.2,0-11.3,3.1-3.1,8.2-3.1,11.3,0l131.3,131.3L450.3,115.8c3.1-3.1,8.2-3.1,11.3,0,3.1,3.1,3.1,8.2,0,11.3L191.2,397.7c-1.5,1.5-3.5,2.3-5.7,2.3Z\"><\/path><\/g><g id=\"expanded\" class=\"st0\"><path d=\"M185.5,400c-2,0-4.1-.8-5.7-2.3L42.8,260.7c-3.1-3.1-3.1-8.2,0-11.3s8.2-3.1,11.3,0l131.3,131.3L450.3,115.8c3.1-3.1,8.2-3.1,11.3,0,3.1,3.1,3.1,8.2,0,11.3L191.2,397.7c-1.6,1.6-3.6,2.3-5.7,2.3Z\"><\/path><\/g><\/svg>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Real strength gain without relying on muscle failure<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" id=\"Capa_1\" viewBox=\"0 0 512 512\"><defs><style>      .st0 {        display: none;      }    <\/style><\/defs><g id=\"check\"><path d=\"M185.5,400c-2.1,0-4.2-.8-5.7-2.3L42.8,260.7c-3.1-3.1-3.1-8.2,0-11.3,3.1-3.1,8.2-3.1,11.3,0l131.3,131.3L450.3,115.8c3.1-3.1,8.2-3.1,11.3,0,3.1,3.1,3.1,8.2,0,11.3L191.2,397.7c-1.5,1.5-3.5,2.3-5.7,2.3Z\"><\/path><\/g><g id=\"expanded\" class=\"st0\"><path d=\"M185.5,400c-2,0-4.1-.8-5.7-2.3L42.8,260.7c-3.1-3.1-3.1-8.2,0-11.3s8.2-3.1,11.3,0l131.3,131.3L450.3,115.8c3.1-3.1,8.2-3.1,11.3,0,3.1,3.1,3.1,8.2,0,11.3L191.2,397.7c-1.6,1.6-3.6,2.3-5.7,2.3Z\"><\/path><\/g><\/svg>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Constant muscle hypertrophy<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" id=\"Capa_1\" viewBox=\"0 0 512 512\"><defs><style>      .st0 {        display: none;      }    <\/style><\/defs><g id=\"check\"><path d=\"M185.5,400c-2.1,0-4.2-.8-5.7-2.3L42.8,260.7c-3.1-3.1-3.1-8.2,0-11.3,3.1-3.1,8.2-3.1,11.3,0l131.3,131.3L450.3,115.8c3.1-3.1,8.2-3.1,11.3,0,3.1,3.1,3.1,8.2,0,11.3L191.2,397.7c-1.5,1.5-3.5,2.3-5.7,2.3Z\"><\/path><\/g><g id=\"expanded\" class=\"st0\"><path d=\"M185.5,400c-2,0-4.1-.8-5.7-2.3L42.8,260.7c-3.1-3.1-3.1-8.2,0-11.3s8.2-3.1,11.3,0l131.3,131.3L450.3,115.8c3.1-3.1,8.2-3.1,11.3,0,3.1,3.1,3.1,8.2,0,11.3L191.2,397.7c-1.6,1.6-3.6,2.3-5.7,2.3Z\"><\/path><\/g><\/svg>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Technical improvements<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" id=\"Capa_1\" viewBox=\"0 0 512 512\"><defs><style>      .st0 {        display: none;      }    <\/style><\/defs><g id=\"check\"><path d=\"M185.5,400c-2.1,0-4.2-.8-5.7-2.3L42.8,260.7c-3.1-3.1-3.1-8.2,0-11.3,3.1-3.1,8.2-3.1,11.3,0l131.3,131.3L450.3,115.8c3.1-3.1,8.2-3.1,11.3,0,3.1,3.1,3.1,8.2,0,11.3L191.2,397.7c-1.5,1.5-3.5,2.3-5.7,2.3Z\"><\/path><\/g><g id=\"expanded\" class=\"st0\"><path d=\"M185.5,400c-2,0-4.1-.8-5.7-2.3L42.8,260.7c-3.1-3.1-3.1-8.2,0-11.3s8.2-3.1,11.3,0l131.3,131.3L450.3,115.8c3.1-3.1,8.2-3.1,11.3,0,3.1,3.1,3.1,8.2,0,11.3L191.2,397.7c-1.6,1.6-3.6,2.3-5.7,2.3Z\"><\/path><\/g><\/svg>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Reduced risk of injury<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" id=\"Capa_1\" viewBox=\"0 0 512 512\"><defs><style>      .st0 {        display: none;      }    <\/style><\/defs><g id=\"check\"><path d=\"M185.5,400c-2.1,0-4.2-.8-5.7-2.3L42.8,260.7c-3.1-3.1-3.1-8.2,0-11.3,3.1-3.1,8.2-3.1,11.3,0l131.3,131.3L450.3,115.8c3.1-3.1,8.2-3.1,11.3,0,3.1,3.1,3.1,8.2,0,11.3L191.2,397.7c-1.5,1.5-3.5,2.3-5.7,2.3Z\"><\/path><\/g><g id=\"expanded\" class=\"st0\"><path d=\"M185.5,400c-2,0-4.1-.8-5.7-2.3L42.8,260.7c-3.1-3.1-3.1-8.2,0-11.3s8.2-3.1,11.3,0l131.3,131.3L450.3,115.8c3.1-3.1,8.2-3.1,11.3,0,3.1,3.1,3.1,8.2,0,11.3L191.2,397.7c-1.6,1.6-3.6,2.3-5.7,2.3Z\"><\/path><\/g><\/svg>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Adaptable to different levels and disciplines: bodybuilding, powerlifting, calisthenics, CrossFit, fitness, training in general...<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-da06daa elementor-mobile-align-left elementor-widget elementor-widget-button\" data-id=\"da06daa\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm elementor-animation-grow\" href=\"#\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">BilboTeam Services<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-43be08a elementor-widget__width-initial elementor-absolute elementor-widget elementor-widget-image\" data-id=\"43be08a\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_position&quot;:&quot;absolute&quot;}\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"884\" height=\"948\" src=\"https:\/\/bilboteam.com\/wp-content\/uploads\/2026\/01\/jesus-varela3.webp\" class=\"attachment-full size-full wp-image-13962\" alt=\"\" srcset=\"https:\/\/bilboteam.com\/wp-content\/uploads\/2026\/01\/jesus-varela3.webp 884w, https:\/\/bilboteam.com\/wp-content\/uploads\/2026\/01\/jesus-varela3-280x300.webp 280w, https:\/\/bilboteam.com\/wp-content\/uploads\/2026\/01\/jesus-varela3-768x824.webp 768w, https:\/\/bilboteam.com\/wp-content\/uploads\/2026\/01\/jesus-varela3-600x643.webp 600w\" sizes=\"(max-width: 884px) 100vw, 884px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3dac677 elementor-widget__width-initial elementor-absolute elementor-widget elementor-widget-image\" data-id=\"3dac677\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_position&quot;:&quot;absolute&quot;}\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1500\" height=\"1515\" src=\"https:\/\/bilboteam.com\/wp-content\/uploads\/2026\/01\/degradado-izda.png\" class=\"attachment-full size-full wp-image-13904\" alt=\"\" srcset=\"https:\/\/bilboteam.com\/wp-content\/uploads\/2026\/01\/degradado-izda.png 1500w, https:\/\/bilboteam.com\/wp-content\/uploads\/2026\/01\/degradado-izda-297x300.png 297w, https:\/\/bilboteam.com\/wp-content\/uploads\/2026\/01\/degradado-izda-1014x1024.png 1014w, https:\/\/bilboteam.com\/wp-content\/uploads\/2026\/01\/degradado-izda-768x776.png 768w, https:\/\/bilboteam.com\/wp-content\/uploads\/2026\/01\/degradado-izda-600x606.png 600w, https:\/\/bilboteam.com\/wp-content\/uploads\/2026\/01\/degradado-izda-100x100.png 100w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4364360 elementor-widget__width-initial elementor-absolute elementor-widget elementor-widget-image\" data-id=\"4364360\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_position&quot;:&quot;absolute&quot;}\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"1500\" height=\"1515\" src=\"https:\/\/bilboteam.com\/wp-content\/uploads\/2026\/01\/degradado-dcha.png\" class=\"attachment-full size-full wp-image-13894\" alt=\"\" srcset=\"https:\/\/bilboteam.com\/wp-content\/uploads\/2026\/01\/degradado-dcha.png 1500w, https:\/\/bilboteam.com\/wp-content\/uploads\/2026\/01\/degradado-dcha-297x300.png 297w, https:\/\/bilboteam.com\/wp-content\/uploads\/2026\/01\/degradado-dcha-1014x1024.png 1014w, https:\/\/bilboteam.com\/wp-content\/uploads\/2026\/01\/degradado-dcha-768x776.png 768w, https:\/\/bilboteam.com\/wp-content\/uploads\/2026\/01\/degradado-dcha-600x606.png 600w, https:\/\/bilboteam.com\/wp-content\/uploads\/2026\/01\/degradado-dcha-100x100.png 100w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-8b530cb e-con-full e-flex e-con e-parent\" data-id=\"8b530cb\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t<div class=\"elementor-element elementor-element-5bd33ec e-flex e-con-boxed e-con e-child\" data-id=\"5bd33ec\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-720fe14 e-con-full e-flex e-con e-child\" data-id=\"720fe14\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-025c625 elementor-widget elementor-widget-heading\" data-id=\"025c625\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">How to do the Bilbo Method correctly?<\/h2>\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-3ecc14e e-grid e-con-full e-con e-child\" data-id=\"3ecc14e\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-0c83f72 e-con-full e-flex e-con e-child\" data-id=\"0c83f72\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t<div class=\"elementor-element elementor-element-40fa7f7 e-con-full e-flex e-con e-child\" data-id=\"40fa7f7\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-104608b elementor-widget elementor-widget-heading\" data-id=\"104608b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<div class=\"elementor-heading-title elementor-size-default\">01<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-579dec0 elementor-widget elementor-widget-text-editor\" data-id=\"579dec0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<div id=\"brxe-075a20\" class=\"brxe-ba-flipbox\"><div class=\"ba-flipbox-wrapper ba-flipbox-fade-in\"><div class=\"ba-flipbox-back ba-flipbox-container\"><div class=\"icon-box-wrapper icon-position-top\"><div class=\"ba-flipbox-content-wrapper\"><p class=\"bricks-heading bricks-heading-h3\">Choose exercises in which you can work explosively (Bench press, Squats, Dips&#8230;).<\/p><\/div><\/div><\/div><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-e3f5064 e-con-full e-flex e-con e-child\" data-id=\"e3f5064\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t<div class=\"elementor-element elementor-element-fa643e4 e-con-full e-flex e-con e-child\" data-id=\"fa643e4\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-91a4471 elementor-widget elementor-widget-heading\" data-id=\"91a4471\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<div class=\"elementor-heading-title elementor-size-default\">02<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cfe8bd1 elementor-widget elementor-widget-text-editor\" data-id=\"cfe8bd1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<div id=\"brxe-075a20\" class=\"brxe-ba-flipbox\"><div class=\"ba-flipbox-wrapper ba-flipbox-fade-in\"><div class=\"ba-flipbox-back ba-flipbox-container\"><div class=\"icon-box-wrapper icon-position-top\"><div class=\"ba-flipbox-content-wrapper\"><div id=\"brxe-e0c15c\" class=\"brxe-ba-flipbox\"><div class=\"ba-flipbox-wrapper ba-flipbox-fade-in\"><div class=\"ba-flipbox-back ba-flipbox-container\"><div class=\"icon-box-wrapper icon-position-top\"><div class=\"ba-flipbox-content-wrapper\"><p class=\"bricks-heading bricks-heading-h3\">Perform each repetition with clean technique and muscle control.<\/p><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-c5dbd73 e-con-full e-flex e-con e-child\" data-id=\"c5dbd73\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t<div class=\"elementor-element elementor-element-1c0d8e3 e-con-full e-flex e-con e-child\" data-id=\"1c0d8e3\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-e66d467 elementor-widget elementor-widget-heading\" data-id=\"e66d467\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<div class=\"elementor-heading-title elementor-size-default\">03<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9a7eb0c elementor-widget elementor-widget-text-editor\" data-id=\"9a7eb0c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<div id=\"brxe-075a20\" class=\"brxe-ba-flipbox\"><div class=\"ba-flipbox-wrapper ba-flipbox-fade-in\"><div class=\"ba-flipbox-back ba-flipbox-container\"><div class=\"icon-box-wrapper icon-position-top\"><div class=\"ba-flipbox-content-wrapper\"><div id=\"brxe-e0c15c\" class=\"brxe-ba-flipbox\"><div class=\"ba-flipbox-wrapper ba-flipbox-fade-in\"><div class=\"ba-flipbox-back ba-flipbox-container\"><div class=\"icon-box-wrapper icon-position-top\"><div class=\"ba-flipbox-content-wrapper\"><div id=\"brxe-37f2f9\" class=\"brxe-container\"><div id=\"brxe-662d62\" class=\"brxe-ba-flipbox\"><div class=\"ba-flipbox-wrapper ba-flipbox-fade-in\"><div class=\"ba-flipbox-back ba-flipbox-container\"><div class=\"icon-box-wrapper icon-position-top\"><div class=\"ba-flipbox-content-wrapper\"><p class=\"bricks-heading bricks-heading-h3\">Do not reach failure: always keep between 1 and 3 repetitions in reserve.<\/p><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-ec1aacb e-con-full e-flex e-con e-child\" data-id=\"ec1aacb\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t<div class=\"elementor-element elementor-element-15d717d e-con-full e-flex e-con e-child\" data-id=\"15d717d\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-57af675 elementor-widget elementor-widget-heading\" data-id=\"57af675\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<div class=\"elementor-heading-title elementor-size-default\">04<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-962a49a elementor-widget elementor-widget-text-editor\" data-id=\"962a49a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<div id=\"brxe-075a20\" class=\"brxe-ba-flipbox\"><div class=\"ba-flipbox-wrapper ba-flipbox-fade-in\"><div class=\"ba-flipbox-back ba-flipbox-container\"><div class=\"icon-box-wrapper icon-position-top\"><div class=\"ba-flipbox-content-wrapper\"><div id=\"brxe-e0c15c\" class=\"brxe-ba-flipbox\"><div class=\"ba-flipbox-wrapper ba-flipbox-fade-in\"><div class=\"ba-flipbox-back ba-flipbox-container\"><div class=\"icon-box-wrapper icon-position-top\"><div class=\"ba-flipbox-content-wrapper\"><div id=\"brxe-37f2f9\" class=\"brxe-container\"><div id=\"brxe-662d62\" class=\"brxe-ba-flipbox\"><div class=\"ba-flipbox-wrapper ba-flipbox-fade-in\"><div class=\"ba-flipbox-back ba-flipbox-container\"><div class=\"icon-box-wrapper icon-position-top\"><div class=\"ba-flipbox-content-wrapper\"><div id=\"brxe-uuasdo\" class=\"brxe-ba-flipbox\"><div class=\"ba-flipbox-wrapper ba-flipbox-fade-in\"><div class=\"ba-flipbox-back ba-flipbox-container\"><div class=\"icon-box-wrapper icon-position-top\"><div class=\"ba-flipbox-content-wrapper\"><p class=\"bricks-heading bricks-heading-h3\">Increase the load in each session if you maintain the range of repetitions.<\/p><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-3759f12 e-con-full e-flex e-con e-child\" data-id=\"3759f12\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t<div class=\"elementor-element elementor-element-27d5d07 e-con-full e-flex e-con e-child\" data-id=\"27d5d07\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-351b6e4 elementor-widget elementor-widget-heading\" data-id=\"351b6e4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<div class=\"elementor-heading-title elementor-size-default\">05<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-471220a elementor-widget elementor-widget-text-editor\" data-id=\"471220a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<div id=\"brxe-075a20\" class=\"brxe-ba-flipbox\"><div class=\"ba-flipbox-wrapper ba-flipbox-fade-in\"><div class=\"ba-flipbox-back ba-flipbox-container\"><div class=\"icon-box-wrapper icon-position-top\"><div class=\"ba-flipbox-content-wrapper\"><div id=\"brxe-e0c15c\" class=\"brxe-ba-flipbox\"><div class=\"ba-flipbox-wrapper ba-flipbox-fade-in\"><div class=\"ba-flipbox-back ba-flipbox-container\"><div class=\"icon-box-wrapper icon-position-top\"><div class=\"ba-flipbox-content-wrapper\"><div id=\"brxe-37f2f9\" class=\"brxe-container\"><div id=\"brxe-662d62\" class=\"brxe-ba-flipbox\"><div class=\"ba-flipbox-wrapper ba-flipbox-fade-in\"><div class=\"ba-flipbox-back ba-flipbox-container\"><div class=\"icon-box-wrapper icon-position-top\"><div class=\"ba-flipbox-content-wrapper\"><div id=\"brxe-uuasdo\" class=\"brxe-ba-flipbox\"><div class=\"ba-flipbox-wrapper ba-flipbox-fade-in\"><div class=\"ba-flipbox-back ba-flipbox-container\"><div class=\"icon-box-wrapper icon-position-top\"><div class=\"ba-flipbox-content-wrapper\"><div id=\"brxe-yerwiv\" class=\"brxe-ba-flipbox\"><div class=\"ba-flipbox-wrapper ba-flipbox-fade-in\"><div class=\"ba-flipbox-back ba-flipbox-container\"><div class=\"icon-box-wrapper icon-position-top\"><div class=\"ba-flipbox-content-wrapper\"><p class=\"bricks-heading bricks-heading-h3\">Rest at least 48 hours before repeating the muscle.<\/p><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-6d639ca e-con-full e-flex e-con e-child\" data-id=\"6d639ca\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t<div class=\"elementor-element elementor-element-c49bccc e-con-full e-flex e-con e-child\" data-id=\"c49bccc\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-e9657c8 elementor-widget elementor-widget-heading\" data-id=\"e9657c8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<div class=\"elementor-heading-title elementor-size-default\">06<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2ede860 elementor-widget elementor-widget-text-editor\" data-id=\"2ede860\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<div id=\"brxe-075a20\" class=\"brxe-ba-flipbox\"><div class=\"ba-flipbox-wrapper ba-flipbox-fade-in\"><div class=\"ba-flipbox-back ba-flipbox-container\"><div class=\"icon-box-wrapper icon-position-top\"><div class=\"ba-flipbox-content-wrapper\"><div id=\"brxe-e0c15c\" class=\"brxe-ba-flipbox\"><div class=\"ba-flipbox-wrapper ba-flipbox-fade-in\"><div class=\"ba-flipbox-back ba-flipbox-container\"><div class=\"icon-box-wrapper icon-position-top\"><div class=\"ba-flipbox-content-wrapper\"><div id=\"brxe-37f2f9\" class=\"brxe-container\"><div id=\"brxe-662d62\" class=\"brxe-ba-flipbox\"><div class=\"ba-flipbox-wrapper ba-flipbox-fade-in\"><div class=\"ba-flipbox-back ba-flipbox-container\"><div class=\"icon-box-wrapper icon-position-top\"><div class=\"ba-flipbox-content-wrapper\"><div id=\"brxe-uuasdo\" class=\"brxe-ba-flipbox\"><div class=\"ba-flipbox-wrapper ba-flipbox-fade-in\"><div class=\"ba-flipbox-back ba-flipbox-container\"><div class=\"icon-box-wrapper icon-position-top\"><div class=\"ba-flipbox-content-wrapper\"><div id=\"brxe-yerwiv\" class=\"brxe-ba-flipbox\"><div class=\"ba-flipbox-wrapper ba-flipbox-fade-in\"><div class=\"ba-flipbox-back ba-flipbox-container\"><div class=\"icon-box-wrapper icon-position-top\"><div class=\"ba-flipbox-content-wrapper\"><section id=\"brxe-22e55f\" class=\"brxe-section\"><div id=\"brxe-2c7d13\" class=\"brxe-container\"><div id=\"brxe-b5c335\" class=\"brxe-block\"><div id=\"brxe-wlkizv\" class=\"brxe-container\"><div id=\"brxe-sebuwg\" class=\"brxe-ba-flipbox\"><div class=\"ba-flipbox-wrapper ba-flipbox-fade-in\"><div class=\"ba-flipbox-back ba-flipbox-container\"><div class=\"icon-box-wrapper icon-position-top\"><div class=\"ba-flipbox-content-wrapper\"><p class=\"bricks-heading bricks-heading-h3\">To maximize results: accompany it with a caloric surplus diet.<\/p><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/section><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8937f81 elementor-absolute elementor-widget elementor-widget-image\" data-id=\"8937f81\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_position&quot;:&quot;absolute&quot;}\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1922\" height=\"1080\" src=\"https:\/\/bilboteam.com\/wp-content\/uploads\/2026\/01\/bilbo-team-puntos2.webp\" class=\"attachment-full size-full wp-image-13924\" alt=\"\" srcset=\"https:\/\/bilboteam.com\/wp-content\/uploads\/2026\/01\/bilbo-team-puntos2.webp 1922w, https:\/\/bilboteam.com\/wp-content\/uploads\/2026\/01\/bilbo-team-puntos2-300x169.webp 300w, https:\/\/bilboteam.com\/wp-content\/uploads\/2026\/01\/bilbo-team-puntos2-1024x575.webp 1024w, https:\/\/bilboteam.com\/wp-content\/uploads\/2026\/01\/bilbo-team-puntos2-768x432.webp 768w, https:\/\/bilboteam.com\/wp-content\/uploads\/2026\/01\/bilbo-team-puntos2-1536x863.webp 1536w, https:\/\/bilboteam.com\/wp-content\/uploads\/2026\/01\/bilbo-team-puntos2-600x337.webp 600w\" sizes=\"(max-width: 1922px) 100vw, 1922px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-be1c8e7 e-con-full e-flex e-con e-parent\" data-id=\"be1c8e7\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-83ccb4e e-flex e-con-boxed e-con e-child\" data-id=\"83ccb4e\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-ada4b43 e-con-full e-flex e-con e-child\" data-id=\"ada4b43\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-57591e2 elementor-widget__width-initial elementor-absolute elementor-widget elementor-widget-image\" data-id=\"57591e2\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_position&quot;:&quot;absolute&quot;}\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"673\" height=\"894\" src=\"https:\/\/bilboteam.com\/wp-content\/uploads\/2026\/01\/jesus-varela1.webp\" class=\"attachment-full size-full wp-image-13923\" alt=\"\" srcset=\"https:\/\/bilboteam.com\/wp-content\/uploads\/2026\/01\/jesus-varela1.webp 673w, https:\/\/bilboteam.com\/wp-content\/uploads\/2026\/01\/jesus-varela1-226x300.webp 226w, https:\/\/bilboteam.com\/wp-content\/uploads\/2026\/01\/jesus-varela1-600x797.webp 600w\" sizes=\"(max-width: 673px) 100vw, 673px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-ffc578c e-con-full e-flex e-con e-child\" data-id=\"ffc578c\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-93ec2b8 elementor-widget elementor-widget-heading\" data-id=\"93ec2b8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Exercises where <br>apply <span style=\"color:#f6c900\">Bilbo Method<\/span><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-222651e elementor-widget__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"222651e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<div id=\"brxe-tofqup\" class=\"brxe-text-basic\"><p>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: <\/p><ul><li>Bench press<\/li><li>Squats<\/li><li>Dips<\/li><li>Pull-ups<\/li><li>Military press<\/li><li>Any strength exercise on machines or free weights<\/li><li>Even calisthenics or CrossFit routines.<\/li><\/ul><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c7bd3ba elementor-mobile-align-left elementor-widget elementor-widget-button\" data-id=\"c7bd3ba\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm elementor-animation-grow\" href=\"#\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">BilboTeam Services<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6ab2bb3 elementor-widget__width-inherit elementor-widget elementor-widget-template\" data-id=\"6ab2bb3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"template.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-template\">\n\t\t\t\t\t<div data-elementor-type=\"container\" data-elementor-id=\"13966\" class=\"elementor elementor-13966 elementor-423 elementor-423\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t<div class=\"elementor-element elementor-element-40214512 e-con-full e-flex e-con e-child\" data-id=\"40214512\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t<div class=\"elementor-element elementor-element-1f064ef e-con-full e-flex e-con e-child\" data-id=\"1f064ef\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-1ef5734e elementor-widget elementor-widget-heading\" data-id=\"1ef5734e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Actual results:<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6142c5a3 elementor-widget elementor-widget-heading\" data-id=\"6142c5a3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">What results can you expect?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3929dabb elementor-widget__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"3929dabb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<ul><li>Visible increase in muscle mass from the first few weeks<\/li><li>Increased loads and improvement in your personal bests<\/li><li>Greater technical control and muscle awareness<\/li><li>Constant progression, without plateaus.<\/li><li>Injury and overload prevention<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7d6cd21b elementor--star-style-star_unicode elementor-arrows-yes elementor-review--has-separator elementor-widget elementor-widget-reviews\" data-id=\"7d6cd21b\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;slides_per_view&quot;:&quot;3&quot;,&quot;slides_per_view_tablet&quot;:&quot;2&quot;,&quot;space_between&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:20,&quot;sizes&quot;:[]},&quot;space_between_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:20,&quot;sizes&quot;:[]},&quot;show_arrows&quot;:&quot;yes&quot;,&quot;speed&quot;:500,&quot;autoplay&quot;:&quot;yes&quot;,&quot;autoplay_speed&quot;:5000,&quot;loop&quot;:&quot;yes&quot;,&quot;pause_on_hover&quot;:&quot;yes&quot;,&quot;pause_on_interaction&quot;:&quot;yes&quot;,&quot;space_between_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:10,&quot;sizes&quot;:[]}}\" data-widget_type=\"reviews.default\">\n\t\t\t\t\t\t\t\t\t\t<div class=\"elementor-main-swiper swiper\" role=\"region\" aria-roledescription=\"carousel\" aria-label=\"Diapositivas\">\n\t\t\t\t<div class=\"swiper-wrapper\">\n\t\t\t\t\t\t\t\t\t\t\t<div class=\"swiper-slide\" role=\"group\" aria-roledescription=\"slide\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-testimonial elementor-repeater-item-b1bf658\">\n\t\t\t\t\t\t\t<div class=\"elementor-testimonial__header\">\n\t\t\t\t\t\t\t\t\t\t<cite class=\"elementor-testimonial__cite\"><span class=\"elementor-testimonial__name\">Kevin Hernandez<\/span><div class=\"elementor-star-rating\"><i class=\"elementor-star-full\">&#9733;<\/i><i class=\"elementor-star-full\">&#9733;<\/i><i class=\"elementor-star-full\">&#9733;<\/i><i class=\"elementor-star-full\">&#9733;<\/i><i class=\"elementor-star-full\">&#9733;<\/i><\/div><\/cite>\t\t\t\t\t<div class=\"elementor-testimonial__icon elementor-icon elementor-icon-\" aria-label=\"Read More\"><\/div>\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t<div class=\"elementor-testimonial__content\">\n\t\t\t\t\t<div class=\"elementor-testimonial__text\">\n\t\t\t\t\t\tWorld Champion Natural Bodybuilding I use for my progressions the Bilbo Method A big hug Jesus, Bilbo Team!\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t<div class=\"swiper-slide\" role=\"group\" aria-roledescription=\"slide\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-testimonial elementor-repeater-item-c1d7e26\">\n\t\t\t\t\t\t\t<div class=\"elementor-testimonial__header\">\n\t\t\t\t\t\t\t\t\t\t<cite class=\"elementor-testimonial__cite\"><span class=\"elementor-testimonial__name\">Franciso Godoy (Chile)<\/span><div class=\"elementor-star-rating\"><i class=\"elementor-star-full\">&#9733;<\/i><i class=\"elementor-star-full\">&#9733;<\/i><i class=\"elementor-star-full\">&#9733;<\/i><i class=\"elementor-star-full\">&#9733;<\/i><i class=\"elementor-star-full\">&#9733;<\/i><\/div><\/cite>\t\t\t\t\t<div class=\"elementor-testimonial__icon elementor-icon elementor-icon-\" aria-label=\"Read More\"><\/div>\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t<div class=\"elementor-testimonial__content\">\n\t\t\t\t\t<div class=\"elementor-testimonial__text\">\n\t\t\t\t\t\tJesus wanted to share with you that I have trained several athletes based on the Bilbo Method.<br>- Bryan Rojas -66 open 130kg<br>- Pablo Santi -74 open 165kg<br>- Jose Figueroa -83 open 166 kg<br>- Bernardo Iba\u00f1ez -93 Open 182,5kg and junior record.\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t<div class=\"swiper-slide\" role=\"group\" aria-roledescription=\"slide\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-testimonial elementor-repeater-item-4c3d576\">\n\t\t\t\t\t\t\t<div class=\"elementor-testimonial__header\">\n\t\t\t\t\t\t\t\t\t\t<cite class=\"elementor-testimonial__cite\"><span class=\"elementor-testimonial__name\">Mikel Inzunza<\/span><div class=\"elementor-star-rating\"><i class=\"elementor-star-full\">&#9733;<\/i><i class=\"elementor-star-full\">&#9733;<\/i><i class=\"elementor-star-full\">&#9733;<\/i><i class=\"elementor-star-full\">&#9733;<\/i><i class=\"elementor-star-full\">&#9733;<\/i><\/div><\/cite>\t\t\t\t\t<div class=\"elementor-testimonial__icon elementor-icon elementor-icon-\" aria-label=\"Read More\"><\/div>\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t<div class=\"elementor-testimonial__content\">\n\t\t\t\t\t<div class=\"elementor-testimonial__text\">\n\t\t\t\t\t\tApplying the Bilbo Method I went from: a RM 180 kg in April 2018 to RM 225 in May 2021 and with 180kg x 10 Rep. Thank you Bilbo Team!\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"elementor-swiper-button elementor-swiper-button-prev\" role=\"button\" tabindex=\"0\" aria-label=\"Previous\">\n\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-eicon-chevron-left\" viewBox=\"0 0 1000 1000\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M646 125C629 125 613 133 604 142L308 442C296 454 292 471 292 487 292 504 296 521 308 533L604 854C617 867 629 875 646 875 663 875 679 871 692 858 704 846 713 829 713 812 713 796 708 779 692 767L438 487 692 225C700 217 708 204 708 187 708 171 704 154 692 142 675 129 663 125 646 125Z\"><\/path><\/svg>\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"elementor-swiper-button elementor-swiper-button-next\" role=\"button\" tabindex=\"0\" aria-label=\"Next\">\n\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-eicon-chevron-right\" viewBox=\"0 0 1000 1000\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M696 533C708 521 713 504 713 487 713 471 708 454 696 446L400 146C388 133 375 125 354 125 338 125 325 129 313 142 300 154 292 171 292 187 292 204 296 221 308 233L563 492 304 771C292 783 288 800 288 817 288 833 296 850 308 863 321 871 338 875 354 875 371 875 388 867 400 854L696 533Z\"><\/path><\/svg>\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-76ede09 elementor-widget__width-inherit elementor-widget elementor-widget-template\" data-id=\"76ede09\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"template.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-template\">\n\t\t\t\t\t<div data-elementor-type=\"container\" data-elementor-id=\"13972\" class=\"elementor elementor-13972 elementor-419 elementor-419\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6d15e2fe e-con-full e-flex e-con e-child\" data-id=\"6d15e2fe\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t<div class=\"elementor-element elementor-element-7f356d38 e-con-full e-flex e-con e-child\" data-id=\"7f356d38\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6455d90c elementor-widget elementor-widget-heading\" data-id=\"6455d90c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">The creator of the Bilbo Method<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-260cead4 elementor-widget elementor-widget-heading\" data-id=\"260cead4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Jesus Varela<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2e0a18e1 elementor-widget__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"2e0a18e1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Jes\u00fas 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. <\/p><ul><li>9 times absolute champion of Spain<\/li><li>3 European records<\/li><li>529 lbs | 240 kg in bench press<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1c1cc67e elementor-mobile-align-center elementor-widget elementor-widget-button\" data-id=\"1c1cc67e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm elementor-animation-grow\" href=\"https:\/\/bilboteam.com\/en\/learn-more-about-jesus-varela\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Meet Jes\u00fas Varela<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6bbd51d9 elementor-widget__width-initial elementor-absolute elementor-widget elementor-widget-image\" data-id=\"6bbd51d9\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_position&quot;:&quot;absolute&quot;}\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"770\" src=\"https:\/\/bilboteam.com\/wp-content\/uploads\/2026\/01\/jesus-varela2.png\" class=\"attachment-full size-full wp-image-13973\" alt=\"\" srcset=\"https:\/\/bilboteam.com\/wp-content\/uploads\/2026\/01\/jesus-varela2.png 1000w, https:\/\/bilboteam.com\/wp-content\/uploads\/2026\/01\/jesus-varela2-300x231.png 300w, https:\/\/bilboteam.com\/wp-content\/uploads\/2026\/01\/jesus-varela2-768x591.png 768w, https:\/\/bilboteam.com\/wp-content\/uploads\/2026\/01\/jesus-varela2-600x462.png 600w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7a0f8f0 elementor-widget__width-initial elementor-absolute elementor-widget elementor-widget-image\" data-id=\"7a0f8f0\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_position&quot;:&quot;absolute&quot;}\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1500\" height=\"1515\" src=\"https:\/\/bilboteam.com\/wp-content\/uploads\/2026\/01\/degradado-izda.png\" class=\"attachment-full size-full wp-image-13904\" alt=\"\" srcset=\"https:\/\/bilboteam.com\/wp-content\/uploads\/2026\/01\/degradado-izda.png 1500w, https:\/\/bilboteam.com\/wp-content\/uploads\/2026\/01\/degradado-izda-297x300.png 297w, https:\/\/bilboteam.com\/wp-content\/uploads\/2026\/01\/degradado-izda-1014x1024.png 1014w, https:\/\/bilboteam.com\/wp-content\/uploads\/2026\/01\/degradado-izda-768x776.png 768w, https:\/\/bilboteam.com\/wp-content\/uploads\/2026\/01\/degradado-izda-600x606.png 600w, https:\/\/bilboteam.com\/wp-content\/uploads\/2026\/01\/degradado-izda-100x100.png 100w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8dfde22 elementor-widget__width-initial elementor-absolute elementor-widget elementor-widget-image\" data-id=\"8dfde22\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_position&quot;:&quot;absolute&quot;}\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"1500\" height=\"1515\" src=\"https:\/\/bilboteam.com\/wp-content\/uploads\/2026\/01\/degradado-dcha.png\" class=\"attachment-full size-full wp-image-13894\" alt=\"\" srcset=\"https:\/\/bilboteam.com\/wp-content\/uploads\/2026\/01\/degradado-dcha.png 1500w, https:\/\/bilboteam.com\/wp-content\/uploads\/2026\/01\/degradado-dcha-297x300.png 297w, https:\/\/bilboteam.com\/wp-content\/uploads\/2026\/01\/degradado-dcha-1014x1024.png 1014w, https:\/\/bilboteam.com\/wp-content\/uploads\/2026\/01\/degradado-dcha-768x776.png 768w, https:\/\/bilboteam.com\/wp-content\/uploads\/2026\/01\/degradado-dcha-600x606.png 600w, https:\/\/bilboteam.com\/wp-content\/uploads\/2026\/01\/degradado-dcha-100x100.png 100w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>The Bilbo method The system that is changing the way we train for strength. The Bilbo Method is a strength and hypertrophy training system created by Jes\u00fas Varela (Bilbo), considered by many to be the best European and Spanish pressman. This method has revolutionized the way of training thanks to its focus on explosiveness, load [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"footnotes":""},"class_list":["post-13958","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>What is The Bilbo Method? - BilboTeam<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/bilboteam.com\/en\/what-is-the-bilbo-method\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"What is The Bilbo Method? - BilboTeam\" \/>\n<meta property=\"og:description\" content=\"The Bilbo method The system that is changing the way we train for strength. 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