{"id":14212,"date":"2025-02-21T00:00:00","date_gmt":"2025-02-20T23:00:00","guid":{"rendered":"https:\/\/bilboteam.com\/the-bilbo-method-is-science-scientific-study-confirms-its-effectiveness-for-strength-and-hypertrophy-training-plans\/"},"modified":"2026-05-10T23:12:44","modified_gmt":"2026-05-10T21:12:44","slug":"the-bilbo-method-is-science-scientific-study-confirms-its-effectiveness-for-strength-and-hypertrophy-training-plans","status":"publish","type":"post","link":"https:\/\/bilboteam.com\/en\/the-bilbo-method-is-science-scientific-study-confirms-its-effectiveness-for-strength-and-hypertrophy-training-plans\/","title":{"rendered":"The Bilbo Method IS SCIENCE: Scientific Study Confirms its Effectiveness for Strength and Hypertrophy Training Plans"},"content":{"rendered":"\n<p>News! After 20 years of the Bilbo Method, WE FINALLY HAVE SCIENTIFIC STUDY PAPER!   <\/p>\n\n<p>A recent high-impact scientific study has just proven that the <a href=\"https:\/\/bilboteam.com\/en\/mastering-the-bilbo-method-my-evolution-and-techniques-for-effective-training\/\">Bilbo Method is effective<\/a> 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. <\/p>\n\n<p>This is a before and after for the Bilbo Method and for the whole community!  <\/p>\n\n<h2 class=\"wp-block-heading\">What does it mean that the Bilbo Method is a &#8220;Paper Scientific Study&#8221;?  <\/h2>\n\n<h3 class=\"wp-block-heading\">Over 20 Years of the Bilbo Method: A Dream Come True<\/h3>\n\n<p>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!  <\/p>\n\n<p>It has been 20 years sharing with you, watching your progressions, adjusting, improving&#8230; But always, always, with the thorn of the &#8220;scientific evidence&#8221;. Well, that thorn is gone!  FINALLY! <\/p>\n\n<p>Seeing the Bilbo Method recognized in a <strong>scientific paper<\/strong> is the culmination of a 20-year dream, and this is THANKS TO YOU! <\/p>\n\n<div class=\"wp-block-group is-layout-constrained wp-block-group-is-layout-constrained\">\n<p class=\"has-text-align-center has-small-font-size\" style=\"line-height:.9\"><strong>Contact us<\/strong><\/p>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-center has-text-color has-link-color wp-elements-e9707963d156b246db40c40ac9286d2f\" id=\"schedule-a-visit\" style=\"color:#6fab63;font-size:40px;line-height:1.15\"><strong>Start training for free today!<\/strong><\/h4>\n\n\n\n<div class=\"wp-block-buttons is-horizontal is-content-justification-center is-layout-flex wp-container-core-buttons-is-layout-03627597 wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button has-custom-width wp-block-button__width-75 is-style-outline is-style-outline--1\"><a class=\"wp-block-button__link has-text-color has-background wp-element-button\" href=\"https:\/\/bilboteam.com\/en\/contact\/\" style=\"border-radius:50px;color:#ffffff;background-color:#000000\">Contact us<\/a><\/div>\n<\/div>\n<\/div>\n\n<h3 class=\"wp-block-heading\">Scientific Journal &#8220;de las Gordas&#8221;: High Level Validation!<\/h3>\n\n<p>And don&#8217;t think that we have been published in just any magazine, NO! We are talking about a <strong>high impact scientific journal<\/strong>! MDPS &#8211; Applied Science. It is published in English, but here I explain the important part.  <\/p>\n\n<figure class=\"wp-block-image aligncenter size-large is-resized\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"571\" src=\"https:\/\/bilboteam.com\/wp-content\/uploads\/2025\/02\/Publicacion-cientifica-que-avala-el-Metodo-Bilbo-1024x571.png\" alt=\"journal that has published the study of the Bilbo Method. high impact scientific journal. \" class=\"wp-image-8306\" style=\"width:578px;height:auto\" srcset=\"https:\/\/bilboteam.com\/wp-content\/uploads\/2025\/02\/Publicacion-cientifica-que-avala-el-Metodo-Bilbo-1024x571.png 1024w, https:\/\/bilboteam.com\/wp-content\/uploads\/2025\/02\/Publicacion-cientifica-que-avala-el-Metodo-Bilbo-300x167.png 300w, https:\/\/bilboteam.com\/wp-content\/uploads\/2025\/02\/Publicacion-cientifica-que-avala-el-Metodo-Bilbo-768x428.png 768w, https:\/\/bilboteam.com\/wp-content\/uploads\/2025\/02\/Publicacion-cientifica-que-avala-el-Metodo-Bilbo-600x334.png 600w, https:\/\/bilboteam.com\/wp-content\/uploads\/2025\/02\/Publicacion-cientifica-que-avala-el-Metodo-Bilbo.png 1297w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n<h3 class=\"wp-block-heading\">It Didn&#8217;t Fall from the Sky: The Work Behind the Scientific Study<\/h3>\n\n<p>This means that the scientific community has validated our method. It is as if we had been given the seal of quality &#8220;<strong>SCIENCE 100% BILBO METHOD<\/strong>&#8220;. What a joy, kids, what a joy!  <\/p>\n\n<p>I want to make it clear: this is not magic, NO WAY! This has been a <strong>HUGE work<\/strong> of a great team of <strong>doctors and scientific researchers<\/strong> of the ICEM Institute:  <\/p>\n\n<ul class=\"wp-block-list\">\n<li>Francisco J. Gonz\u00e1lez-Alc\u00e1zar (University of Ja\u00e9n)<\/li>\n\n\n\n<li>Pablo Jim\u00e9nez-Mart\u00ednez (ICEN Institute, University of Valencia)<\/li>\n\n\n\n<li>Carlos Alix-Fages (ICEN Institute, University of Valencia, Autonomous University of Madrid)<\/li>\n\n\n\n<li>Alberto Ruiz-Ariza (University of Ja\u00e9n)<\/li>\n\n\n\n<li>Rafael A. Casuso (University Loyola Andaluc\u00eda)<\/li>\n\n\n\n<li>Amador Garc\u00eda-Ramos (University of Granada, Universidad Cat\u00f3lica de la Sant\u00edsima Concepci\u00f3n)<\/li>\n\n\n\n<li>Agust\u00edn Jerez-Mart\u00ednez (ICEN Institute, Catholic University of Murcia)<\/li>\n<\/ul>\n\n<p>They have done a really good <strong>scientific study<\/strong> to analyze in depth the Bilbo Method, its <strong>effectiveness for strength and hypertrophy<\/strong>, comparing it with other methods&#8230; An incredible job!  <\/p>\n\n<p>From here, <strong>THANK YOU TEAM! <\/strong>You have put the <strong>science<\/strong>, I put the seed 20 years ago.<\/p>\n\n<h4 class=\"wp-block-heading has-text-align-center has-text-color has-link-color wp-elements-096fee776d5853a4cd6342118ed44c1a\" id=\"schedule-a-visit\" style=\"color:#6fab63;font-size:40px;line-height:1.15\">Discover the Bilbo Method book<\/h4>\n\n<div class=\"wp-block-buttons is-horizontal is-content-justification-center is-layout-flex wp-container-core-buttons-is-layout-03627597 wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button has-custom-width wp-block-button__width-75 is-style-outline is-style-outline--2\"><a class=\"wp-block-button__link has-text-color has-background wp-element-button\" href=\"https:\/\/bilboteam.com\/en\/book-the-bilbo-method\/\" style=\"border-radius:50px;color:#ffffff;background-color:#000000\">More information about the <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-luminous-vivid-amber-color\">METODO BILBO BOOK<\/mark><\/a><\/div>\n<\/div>\n\n<h2 class=\"wp-block-heading\">Science Speaks: The Bilbo Method Works  <\/h2>\n\n<h3 class=\"wp-block-heading\">Jes\u00fas Varela Goicochea&#8217;s &#8220;Bilbo Method&#8221;: Direct Scientific Recognition<\/h3>\n\n<p>And here comes the best of the best: in the <strong>scientific paper<\/strong>, BOLD AND UNDERLINED, they put &#8220;Methodology of Jes\u00fas Varela Goicochea&#8221;, directly! With names and surnames! i.e. the <strong>BILBO METHOD<\/strong>! <\/p>\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"96\" src=\"https:\/\/bilboteam.com\/wp-content\/uploads\/2025\/02\/Estudio-cientifico-cita-a-Jesus-Varela-creador-Metodo-Bilbo-1024x96.png\" alt=\"Science and Strength Training: The Validated Bilbo Method.\" class=\"wp-image-8304\" srcset=\"https:\/\/bilboteam.com\/wp-content\/uploads\/2025\/02\/Estudio-cientifico-cita-a-Jesus-Varela-creador-Metodo-Bilbo-1024x96.png 1024w, https:\/\/bilboteam.com\/wp-content\/uploads\/2025\/02\/Estudio-cientifico-cita-a-Jesus-Varela-creador-Metodo-Bilbo-300x28.png 300w, https:\/\/bilboteam.com\/wp-content\/uploads\/2025\/02\/Estudio-cientifico-cita-a-Jesus-Varela-creador-Metodo-Bilbo-768x72.png 768w, https:\/\/bilboteam.com\/wp-content\/uploads\/2025\/02\/Estudio-cientifico-cita-a-Jesus-Varela-creador-Metodo-Bilbo-1536x145.png 1536w, https:\/\/bilboteam.com\/wp-content\/uploads\/2025\/02\/Estudio-cientifico-cita-a-Jesus-Varela-creador-Metodo-Bilbo-600x57.png 600w, https:\/\/bilboteam.com\/wp-content\/uploads\/2025\/02\/Estudio-cientifico-cita-a-Jesus-Varela-creador-Metodo-Bilbo.png 1752w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n<p>In other words, there is no doubt: <strong>science<\/strong> recognizes that the <strong>Bilbo Method<\/strong>, our method, is a scientific reality. What a rush, please! <\/p>\n\n<h3 class=\"wp-block-heading\">Viable and Effective: Proven Strength and Hypertrophy<\/h3>\n\n<p>The conclusion of the <strong>scientific study<\/strong> is clear: the <strong>Bilbo Method<\/strong> is a &#8220;<strong>VIABLE AND EFFECTIVE<\/strong>&#8221; training method for gaining <strong>strength and muscle hypertrophy<\/strong>.<\/p>\n\n<p> FEASIBLE AND EFFECTIVE! Textual words from the <strong>scientific paper<\/strong>. What does this mean? Well, <strong>SCIENCE SAYS IT<\/strong>: you can use the <strong>Bilbo Method<\/strong> to get STRONG and GAIN MUSCLE, and you will get RESULTS, scientifically proven results.  <\/p>\n\n<p>In a <strong>scientific paper<\/strong>! The <strong>Bilbo Method<\/strong> is <strong>science<\/strong>, gentlemen!<\/p>\n\n<figure class=\"wp-block-image aligncenter size-large is-resized\"><img decoding=\"async\" width=\"1024\" height=\"588\" src=\"https:\/\/bilboteam.com\/wp-content\/uploads\/2025\/02\/Paper-cofirma-plan-de-entrenamiento-Metodo-BIlbo-es-efectivo-1024x588.png\" alt=\"Publication of the Bilbo Method in a high impact scientific journal.\" class=\"wp-image-8310\" style=\"width:664px;height:auto\" srcset=\"https:\/\/bilboteam.com\/wp-content\/uploads\/2025\/02\/Paper-cofirma-plan-de-entrenamiento-Metodo-BIlbo-es-efectivo-1024x588.png 1024w, https:\/\/bilboteam.com\/wp-content\/uploads\/2025\/02\/Paper-cofirma-plan-de-entrenamiento-Metodo-BIlbo-es-efectivo-300x172.png 300w, https:\/\/bilboteam.com\/wp-content\/uploads\/2025\/02\/Paper-cofirma-plan-de-entrenamiento-Metodo-BIlbo-es-efectivo-768x441.png 768w, https:\/\/bilboteam.com\/wp-content\/uploads\/2025\/02\/Paper-cofirma-plan-de-entrenamiento-Metodo-BIlbo-es-efectivo-600x344.png 600w, https:\/\/bilboteam.com\/wp-content\/uploads\/2025\/02\/Paper-cofirma-plan-de-entrenamiento-Metodo-BIlbo-es-efectivo.png 1291w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n<h2 class=\"wp-block-heading\">Benefits for the BilboTeam Community and Students  <\/h2>\n\n<h3 class=\"wp-block-heading\">Scientific Support for TFGs and Undergraduate Studies<\/h3>\n\n<p>This is BRUTAL, especially for <strong>sports science students<\/strong> and for all of you who want to take the <strong>Bilbo Method<\/strong> to another level.  <\/p>\n\n<p>How many of you have written to me saying that you wanted to do your <em>Final Degree Project<\/em> (TFG) on the <strong>Bilbo Method<\/strong> and they were giving you a hard time&#8230; THEN THE STOPPING IS OVER! Now you have <strong>SCIENTIFIC BACKGROUND <\/strong>for your research, for your internship&#8230; <\/p>\n\n<p>Let&#8217;s give it a go with the Bilbo Method at university! Take it to the academy, <strong>science<\/strong> first! <\/p>\n\n<p>If you want to know everything about the Bilbo Method: <a href=\"https:\/\/bilboteam.com\/bilboteam-formacion\/formacion-metodo-bilbo\/\"><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-cyan-blue-color\">Advanced Training Bilbo Method<\/mark><\/strong><\/a><\/p>\n\n<h3 class=\"wp-block-heading\">Confirms What We Already Knew: Real Results with the Bilbo Method!<\/h3>\n\n<p>The <strong>scientific study<\/strong> also confirms what all of us who train with the <strong>Bilbo Method<\/strong> already knew: IT WORKS! That our <strong>low-load, high-volume strength training<\/strong> method, with explosive and well-organized reps, gives <strong>real results<\/strong>. <\/p>\n\n<p>And not only that, but on all points, IT HAS PERFORMED BETTER THAN OTHER METHODS!<\/p>\n\n<h3 class=\"wp-block-heading\">Less Risk of Injury: An Additional Advantage of the Bilbo Method<\/h3>\n\n<p>And one last point from the <strong>scientific study<\/strong>: the <strong>Bilbo Method<\/strong>, by using <strong>lower loads<\/strong>, has <strong>LESS RISK OF INJURY<\/strong> than other <strong>strength training<\/strong> methods with very heavy loads.<\/p>\n\n<p>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.  <\/p>\n\n<div class=\"wp-block-group is-layout-constrained wp-block-group-is-layout-constrained\">\n<p class=\"has-text-align-center has-small-font-size\" style=\"line-height:.9\"><strong>Contact us<\/strong><\/p>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-center has-text-color has-link-color wp-elements-e9707963d156b246db40c40ac9286d2f\" id=\"schedule-a-visit\" style=\"color:#6fab63;font-size:40px;line-height:1.15\"><strong>Start training for free today!<\/strong><\/h4>\n\n\n\n<div class=\"wp-block-buttons is-horizontal is-content-justification-center is-layout-flex wp-container-core-buttons-is-layout-03627597 wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button has-custom-width wp-block-button__width-75 is-style-outline is-style-outline--3\"><a class=\"wp-block-button__link has-text-color has-background wp-element-button\" href=\"https:\/\/bilboteam.com\/en\/contact\/\" style=\"border-radius:50px;color:#ffffff;background-color:#000000\">Contact us<\/a><\/div>\n<\/div>\n<\/div>\n\n<h2 class=\"wp-block-heading\">Thank you BilboTeam Community! This Achievement Is Yours \u2764\ufe0f <\/h2>\n\n<h3 class=\"wp-block-heading\">22 Years of Struggle and Success Thanks to the Community<\/h3>\n\n<p>And to think that all this started 22 years ago&#8230; 22 YEARS! Sharing the <strong>Bilbo Method<\/strong> on the internet, receiving criticism&#8230; But thank goodness I went ahead with my idea. <\/p>\n\n<p>And if it weren&#8217;t for you, for the <strong>BilboTeam COMMUNITY<\/strong>, for your unconditional support, for your messages, for your results&#8230; NONE OF THIS WOULD BE POSSIBLE!<\/p>\n\n<h2 class=\"wp-block-heading\">Now It&#8217;s Your Turn: Read the Paper and Comment!  <\/h2>\n\n<h3 class=\"wp-block-heading\">Link to the Scientific Paper (So You&#8217;ll Flip!)<\/h3>\n\n<p>Now, kids, it&#8217;s your turn to be the protagonists. <strong>ENTER THE LINK <\/strong> (you have it right here below), <strong>READ THE SCIENTIFIC PAPER<\/strong>, analyze it, freak out with the results&#8230; And check with your own eyes that <strong>SCIENCE BACKS US UP<\/strong>! <\/p>\n\n<p><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-cyan-blue-color\"><a href=\"https:\/\/www.mdpi.com\/2076-3417\/15\/4\/1974\">Impact of Low-Load High-Volume Initial Sets vs. Traditional High-Load Low-Volume Bench Press Protocols on Functional and Structural Adaptations in Powerlifters <\/a><\/mark><\/p>\n\n<h3 class=\"wp-block-heading\">Share your BilboTeam Experience and Comments!<\/h3>\n\n<p>And after reading the <strong>scientific paper<\/strong>, tell me what you think about the <strong>scientific study<\/strong>, share your <strong>experiences<\/strong>, tell me how long you have been following me, if you ever doubted the method&#8230; EVERYTHING! I want to know your opinion, I want to celebrate this achievement with you, I want the <strong>BILBOTEAM COMMUNITY<\/strong> to be louder than ever! <\/p>\n\n<h4 class=\"wp-block-heading has-text-align-center has-text-color has-link-color wp-elements-096fee776d5853a4cd6342118ed44c1a\" id=\"schedule-a-visit\" style=\"color:#6fab63;font-size:40px;line-height:1.15\">Discover the Bilbo Method book<\/h4>\n\n<div class=\"wp-block-buttons is-horizontal is-content-justification-center is-layout-flex wp-container-core-buttons-is-layout-03627597 wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button has-custom-width wp-block-button__width-75 is-style-outline is-style-outline--4\"><a class=\"wp-block-button__link has-text-color has-background wp-element-button\" href=\"https:\/\/bilboteam.com\/en\/book-the-bilbo-method\/\" style=\"border-radius:50px;color:#ffffff;background-color:#000000\">More information about the <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-luminous-vivid-amber-color\">METODO BILBO BOOK<\/mark><\/a><\/div>\n<\/div>\n\n<h2 class=\"wp-block-heading\">Conclusions of the Scientific Study on the Bilbo Method!  <\/h2>\n\n<p>For those who want more detail I leave the conclusions of the study referenced to the original texts of the Paper.<\/p>\n\n<h3 class=\"wp-block-heading\"><strong>Comparable functional and structural adaptations:<\/strong><\/h3>\n\n<p>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. <\/p>\n\n<p>Document data:<\/p>\n\n<ul class=\"wp-block-list\">\n<li>&#8220;LL-HV resistance training represents a practical and effective alternative to traditional HL-LV protocols, yielding comparable functional and structural adaptations in powerlifters.&#8221;<\/li>\n\n\n\n<li>&#8220;These findings provide valuable insights for optimizing strength training programs, offering greater flexibility and efficacy in designing tailored approaches for athletes.&#8221;<\/li>\n<\/ul>\n\n<h3 class=\"wp-block-heading\"><strong>Improved speed at submaximal loads:<\/strong><\/h3>\n\n<p>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. <\/p>\n\n<ul class=\"wp-block-list\">\n<li><em>Data from the paper:<\/em> &#8220;Notable advantages, including enhanced mean velocity at submaximal loads&#8230; highlight its potential to diversify training strategies&#8230;&#8221;<\/li>\n<\/ul>\n\n<h3 class=\"wp-block-heading\"><strong>Increase in arm circumference:<\/strong><\/h3>\n\n<p>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. <\/p>\n\n<ul class=\"wp-block-list\">\n<li><em>Document Data:<\/em> &#8220;&#8230;and increased arm circumference&#8230;&#8221;<\/li>\n<\/ul>\n\n<h3 class=\"wp-block-heading\">Reduced risk of injury:<\/h3>\n\n<p>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. <\/p>\n\n<ul class=\"wp-block-list\">\n<li><em>Document data:<\/em> &#8220;&#8230;while reducing injury risks.&#8221;<\/li>\n<\/ul>\n\n<h3 class=\"wp-block-heading\">Greater flexibility in training:<\/h3>\n\n<p>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. <\/p>\n\n<ul class=\"wp-block-list\">\n<li><em>Data from the paper:<\/em> &#8220;These findings provide valuable insights for optimizing strength training programs, offering greater flexibility and efficacy in designing tailored approaches for athletes.&#8221;<\/li>\n<\/ul>\n\n<p>LL-HV offers potential advantages in improved speed at submaximal loads, increased arm circumference, reduced risk of injury and greater flexibility in training design.<\/p>\n\n<p><\/p>\n\n<h2 class=\"wp-block-heading\">And if you prefer, I&#8217;ll tell you about it in this video from my channel<\/h2>\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"LO HEMOS CONSEGUIDO - La Ciencia nos da la raz\u00f3n - Metodo Bilbo\" width=\"800\" height=\"450\" src=\"https:\/\/www.youtube.com\/embed\/-zUBcrsAvx8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><figcaption class=\"wp-element-caption\">WE HAVE IT &#8211; Science proves us right &#8211; M\u00e9todo Bilbo<\/figcaption><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>News! After 20 years of the Bilbo Method, WE FINALLY HAVE SCIENTIFIC STUDY PAPER! 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 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":14213,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[141],"tags":[148,149],"class_list":["post-14212","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bilbo-method-explained","tag-bench-press","tag-bilbo-method"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>The Bilbo Method IS SCIENCE: Scientific Study Confirms its Effectiveness for Strength and Hypertrophy Training Plans - 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\/the-bilbo-method-is-science-scientific-study-confirms-its-effectiveness-for-strength-and-hypertrophy-training-plans\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The Bilbo Method IS SCIENCE: Scientific Study Confirms its Effectiveness for Strength and Hypertrophy Training Plans - BilboTeam\" \/>\n<meta property=\"og:description\" content=\"News! After 20 years of the Bilbo Method, WE FINALLY HAVE SCIENTIFIC STUDY PAPER! 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. 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