{"id":8355,"date":"2025-02-21T16:03:54","date_gmt":"2025-02-21T15:03:54","guid":{"rendered":"https:\/\/bilboteam.com\/the-bilbo-method-is-science-scientific-study-confirms-its-effectiveness-for-strength-and-hypertrophy-training-plans\/"},"modified":"2025-11-24T20:34:46","modified_gmt":"2025-11-24T19:34:46","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 A SCIENTIFIC PAPER STUDY! \ud83d\ude80    <\/p>\n\n\n\n<p>A recent 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\n\n<p>This is a before and after for the Bilbo Method and for the whole community!  <\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/bilboteam.com\/en\/the-bilbo-method-is-science-scientific-study-confirms-its-effectiveness-for-strength-and-hypertrophy-training-plans\/#What_does_it_mean_that_the_Bilbo_Method_is_a_%E2%80%9CPaper_Scientific_Study%E2%80%9D_%F0%9F%94%AC\" >What does it mean that the Bilbo Method is a &#8220;Paper Scientific Study&#8221;? \ud83d\udd2c<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/bilboteam.com\/en\/the-bilbo-method-is-science-scientific-study-confirms-its-effectiveness-for-strength-and-hypertrophy-training-plans\/#Science_Speaks_The_Bilbo_Method_Works_%F0%9F%92%AA\" >Science Speaks: The Bilbo Method Works \ud83d\udcaa<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/bilboteam.com\/en\/the-bilbo-method-is-science-scientific-study-confirms-its-effectiveness-for-strength-and-hypertrophy-training-plans\/#Benefits_for_the_BilboTeam_Community_and_Students_%F0%9F%8E%93\" >Benefits for the BilboTeam Community and Students \ud83c\udf93<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/bilboteam.com\/en\/the-bilbo-method-is-science-scientific-study-confirms-its-effectiveness-for-strength-and-hypertrophy-training-plans\/#Now_Its_Your_Turn_Read_the_Paper_and_Comment_%F0%9F%91%87\" >Now It&#8217;s Your Turn: Read the Paper and Comment! \ud83d\udc47<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/bilboteam.com\/en\/the-bilbo-method-is-science-scientific-study-confirms-its-effectiveness-for-strength-and-hypertrophy-training-plans\/#Conclusions_of_the_Scientific_Study_on_the_Bilbo_Method_%F0%9F%91%87\" >Conclusions of the Scientific Study on the Bilbo Method! \ud83d\udc47<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_does_it_mean_that_the_Bilbo_Method_is_a_%E2%80%9CPaper_Scientific_Study%E2%80%9D_%F0%9F%94%AC\"><\/span>What does it mean that the Bilbo Method is a &#8220;Paper Scientific Study&#8221;? \ud83d\udd2c<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Over 20 Years of the Bilbo Method: A Dream Come True<\/h3>\n\n\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\n\n<p>It has been 20 years sharing with you, watching your progressions, adjusting, improving.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\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container 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-3b73fb30ed92ccfbf4e2bb96105b4b14\" id=\"schedule-a-visit\" style=\"color:#6fab63;font-size:40px;line-height:1.15\"><strong>BOOK: The Bilbo Method<\/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-499968f5 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:\/\/mybook.to\/bilbomethod\" style=\"border-radius:50px;color:#ffffff;background-color:#000000\"><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-green-cyan-color\">Available now on Amazon<\/mark><\/a><\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Scientific Journal: High Level Validation!<\/h3>\n\n\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. .<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" 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:560px;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=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure><\/div>\n\n\n<h3 class=\"wp-block-heading\">The Work Behind the Scientific Study<\/h3>\n\n\n\n<p>This means that the scientific community has validated our method. &#8220;<strong>SCIENCE 100% BILBO METHOD<\/strong>&#8220;:<\/p>\n\n\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\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\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\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\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Science_Speaks_The_Bilbo_Method_Works_%F0%9F%92%AA\"><\/span>Science Speaks: The Bilbo Method Works \ud83d\udcaa<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Jes\u00fas Varela Goicochea&#8217;s &#8220;Bilbo Method&#8221;: Direct Scientific Recognition<\/h3>\n\n\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;, <strong>BILBO METHOD<\/strong>!<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" 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=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Viable and Effective: Proven Strength and Hypertrophy<\/h3>\n\n\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\n\n<p>What does this mean?  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\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" 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=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure><\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Benefits_for_the_BilboTeam_Community_and_Students_%F0%9F%8E%93\"><\/span>Benefits for the BilboTeam Community and Students \ud83c\udf93<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Scientific Support for TFGs and Undergraduate Studies<\/h3>\n\n\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>. Now you have <strong>SCIENTIFIC BACKGROUND<\/strong> for your work, for your research.<\/p>\n\n\n\n<p>Let&#8217;s give it a go with the Bilbo Method at university! Take it to the academy!<\/p>\n\n\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\n\n<h3 class=\"wp-block-heading\">Confirms What We Already Knew: Real Results with the Bilbo Method!<\/h3>\n\n\n\n<p>The <strong>scientific study<\/strong> also confirms what all of us who train with the <strong>Bilbo Method<\/strong> already know: 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\n\n<p>And not only that: IT HAS PERFORMED BETTER THAN OTHER METHODS!<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Less Risk of Injury: An Additional Advantage of the Bilbo Method<\/h3>\n\n\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\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\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container 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-c895abc3d656395d65f41eaa1c8f2bb6\" 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-499968f5 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\/contact\/\" style=\"border-radius:50px;color:#ffffff;background-color:#000000\">Contact us at<\/a><\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Now_Its_Your_Turn_Read_the_Paper_and_Comment_%F0%9F%91%87\"><\/span>Now It&#8217;s Your Turn: Read the Paper and Comment! \ud83d\udc47<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Link to the Scientific Paper<\/h3>\n\n\n\n<p><strong>ENTER THE LINK <\/strong> (you have it right here below), <strong>READ THE SCIENTIFIC PAPER<\/strong>: \ud83d\udc47\ud83d\udc47\ud83d\udc47\ud83d\udc47\ud83d\udc47\ud83d\udc47\ud83d\udc47<\/p>\n\n\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\n\n<h3 class=\"wp-block-heading\">Share your BilboTeam Experience and Comments!<\/h3>\n\n\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\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Conclusions_of_the_Scientific_Study_on_the_Bilbo_Method_%F0%9F%91%87\"><\/span>Conclusions of the Scientific Study on the Bilbo Method! \ud83d\udc47<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\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\n\n<h3 class=\"wp-block-heading\"><strong>Comparable functional and structural adaptations:<\/strong><\/h3>\n\n\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\n\n<p>Document data:<\/p>\n\n\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\n\n<h3 class=\"wp-block-heading\"><strong>Improved speed at submaximal loads:<\/strong><\/h3>\n\n\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\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\n\n<h3 class=\"wp-block-heading\"><strong>Increase in arm circumference:<\/strong><\/h3>\n\n\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\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\n\n<h3 class=\"wp-block-heading\">Reduced risk of injury:<\/h3>\n\n\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\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\n\n<h3 class=\"wp-block-heading\">Greater flexibility in training:<\/h3>\n\n\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\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\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container 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-c895abc3d656395d65f41eaa1c8f2bb6\" 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-499968f5 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 at<\/a><\/div>\n<\/div>\n\n\n\n<p>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.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><\/li>\n<\/ol>\n<\/div><\/div>\n\n\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","protected":false},"excerpt":{"rendered":"<p>News! After 20 years of the Bilbo Method, WE FINALLY HAVE A SCIENTIFIC PAPER STUDY! \ud83d\ude80 A recent 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. [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":8309,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[217,220,99],"tags":[102,114,101,114],"ppma_author":[225],"class_list":["post-8355","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bench-press","category-bilbo-method","category-explaining-the-blibo-method","tag-bench-press","tag-bench-press-en","tag-bilbo-method"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>\ud83d\udcaaScientific Study Confirms the Effectiveness of the Bilbo Method<\/title>\n<meta name=\"description\" content=\"Scientific Paper concludes: Bilbo Method is effective to gain strength, hypertrophy and improve sports performance Enter and discover the details!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, 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