In this article we interviewed Jesús Varela, so we are going to show the bilbo method with jesus varela that is gaining more and more followers.
Welcome to Training World Jesús, it is a pleasure to have you with us today. Who is Jesús Varela known for the Bilbo method? How would you describe yourself to all those readers who don’t know you?
Hello! I am a 40-year-old man, a construction worker with no studies or qualifications in the field of sports. The most important thing for me is family, and in my free time, my hobby is bodybuilding and trying training methods with which I can gain maximum hypertrophy and strength.
I started at 16 years old in the gym, and little by little I shaped a training method that has allowed me to lift 225 kg in the bench press and achieve great hypertrophy. All of this naturally, without consuming steroids or any other exogenous substances.
You hold several national records as a bench presser in your career
The Bilbo method, created by Jesús Varela, is known for being an unconventional approach to training the bench press. Jesús Varela, recognized as one of the best bench pressers in Spain, has developed this method that has been gaining popularity and followers over time.
Although this method became fashionable a few years ago, it remains relevant and adopted by those starting in the world of fitness and bodybuilding.
The Bilbo method stands out for offering a unique and effective approach, especially for the development of strength and hypertrophy in the bench press exercise.
What does the Bilbo method with Jesús Varela consist of?
The Bilbo Method is a strength training approach that focuses on improving performance in the bench press, although it can be applied to other strength disciplines as well.
Developed by Jesús Varela, a prominent bench presser from Spain, this method is known for its effectiveness in building strength, especially in the bench press.
Although there is not much detailed information publicly available about the specific structure of the method, it is known to be based on the principles of load progression and variability in training.
Principles of the Bilbo method Jesús Varela
- Progression and Overload:
- The method emphasizes the importance of progressively increasing the load or volume to stimulate muscle growth and strength adaptations.
- Periodization:
- The training is structured in cycles, where volume and intensity can vary to avoid stagnation and promote continuous improvements.
- Accessory Exercises:
- Although the main focus is on the bench press, the Bilbo Method also incorporates accessory exercises to strengthen the muscles that contribute to the bench press, such as the triceps, shoulders, and back.
- Recovery and Nutrition:
- The importance of adequate recovery, including rest and nutrition, is emphasized to allow muscles to repair and grow.
- Adaptability:
- Although the method has core principles, it adapts according to the athlete’s individual needs, weaknesses, and specific goals.
- Technique and Execution:
- Great emphasis is placed on the correct technique of the bench press and the controlled execution of all movements to maximize training effectiveness and minimize the risk of injury.
The Bilbo Method is respected for its effectiveness and its focus on technique, systematic progression, and adaptation to individual needs.
What is your best mark in a single repetition? And in bench press repetitions?
Training, not even a month ago, I managed to lift 225 kg. Also, two weeks ago, I managed to lift 207.5 kilos in the Euskadi championship with competition rules.
On my YouTube channel “Bilboteam,” you can find videos of both lifts, as well as training videos where I do 46 repetitions with 90 kg, 40 repetitions with 100 kg, 29 repetitions with 120 kg, 21 repetitions with 140 kg, 17 repetitions with 150 kg, and 9 repetitions with 175 kg.
In addition, I hold two European records and several from Spain (I can’t remember them all because I have been surpassing them every year).
I have almost always competed in the category of less than 83 kg of body weight.
Should everyone perform a correct scapular retraction when doing a bench press?
Yes, but a correct retraction is not an exaggerated retraction, which has become fashionable in the last 4 years.
The ideal retraction to perform this exercise in a way that allows us to improve in strength and hypertrophy in addition to avoiding injuries, is the one that marks a posture in which we leave the shoulders back and the chest in front of them. With this, we achieve a slight lumbar arch and moderate scapular retraction.
Jesús Varela is the creator of the Bilbo method, a training method that is gaining more and more followers.
Decenas de ejercicios con soporte fotográfico y con una rigurosa progresión. Un riguroso trabajo realizado por un profesional altamente cualificado, que te permitirá alcanzar tus objetivos e incrementar el tamaño de tu musculatura.
What does the Bilbo method consist of?
The “Bilbo Method” consists of gaining strength through speed and explosiveness while staying away from heavy weights. It is achieved with sets of between 15 and 50 repetitions.
It is about achieving maximum effectiveness in a single set, getting the muscle used to giving its all in just over 30 seconds. Just as it doesn’t make sense for a sprinter to spend two hours running, for someone looking to increase their strength and explosiveness, it doesn’t make sense to prolong sets and workouts.
The shorter and more intense the workouts, the better results we will obtain, especially for natural athletes.
The Bilbo set consists of a first explosive set with between 40% and 70% of RM, in which we will not reach failure, being able to save between 1 and 3 repetitions (the sets should not be prolonged by stopping many times at the top; the most effective sets last between 30 and 45 seconds).
Following this set, the rest of the training focuses on working the muscle, seeking to congest it to the maximum, in sets of approximately 8 to 15 repetitions.
There are several ways to follow a Bilbo progression, the simplest and the one that is giving the best results to users is the following:
It consists of two training cycles. We will start the first one with 50% of our RM doing a Bilbo set (usually between 26 and 32 repetitions), in which we will have to increase the weight in each training session, performing it twice a week, and we will try to lose the least number of repetitions possible.
When we are only able to do about 15 repetitions, we will start the second cycle beginning with the same weight as the first. At the end of the second cycle, we can do a quick adaptation of 2 or 3 workouts to attempt 1RM or continue with the same sequence or other progression options of the Bilbo Method I have been talking about on my channel.
The training volume has to be much higher when we start and decrease it throughout the progression. In other variants of the method, the training volume is played with much more, lowering it when we approach personal records either in 1RM or in a record set of 40 repetitions.
It is very important to always keep track of the results of each training session, to know exactly when and how much we have improved.
Do you think there is any downside to doing the Bilbo method? Is there a possibility of creating muscle imbalances?
In the Bilbo method, there are all benefits, precisely because I developed and perfected this method over these almost 20 years. Before this, I had been training for years, stagnated and with injuries.
With the Bilbo Method, injuries are mostly avoided, as we work with low percentages of our RM. Strength and hypertrophy gains are slow but constant, and it is very motivating to go to the gym thinking about breaking your records almost in every training session.
As for imbalances with the Bilbo method, they can appear, as is my case, because I have almost always focused during all these years on working the bench press and the chest, so as a side effect, I have achieved an abnormal development in it.
But the “Bilbo Method” is applicable to all muscle groups, with some exercises being better than others when it comes to incorporating that explosive set. For example, the Bilbo set is better in biceps with the Z bar curl than doing the sets with an alternate with dumbbells, but to explain this, I would have to go into much more detail.
Tell us Jesús, why would you recommend the Bilbo method?
Because for me, and for the vast majority of people who have tried the Bilbo method, it has only brought us good results, in addition to avoiding injuries.
The Bilbo method is a routine that is very engaging, it keeps you very motivated.
What is Jesus Varela’s opinion on training to failure? Do you think they are less effective?
Well, in the Bilbo set with a certain weight on a specific day when a record is sought, that day you are close to failure. And it may happen that you reach it, but it is not sought. Total failure is a step back, it is not beneficial. Always after a failure comes a small loss of performance, so it is better to avoid reaching failure as much as possible.
Training that systematically seeks failure I only see can be bearable by people who use chemicals. No natural person can go to failure every day in the gym and expect improvements.
What are the next sports goals of Jesús Varela and his Bilbo method?
I would like to make the world record official in the Master category under 83 kg, as I currently surpass it by kilos on the bar. But for it to become a reality, you have to compete in an international championship. We will try in August, in Bordeaux (France).
What would you recommend to all those readers who wish to increase their strength or muscle volume?
Of course, I would recommend the Bilbo method, but I would emphasize that in this method, as in any other they are following, if they want to improve, they have to make progressions in a caloric surplus.
You have to increase body weight while adjusting the progressions, going back to losing body weight when finishing them, but without worrying about losing marks. And repeat this over and over again. Every time we finish the progression helped by the increase in body weight, we will have gained muscle mass and strength.
Thank you very much for your time, and we wish you much luck and great success
Thank you very much for giving me the opportunity to bring the “Bilbo Method” to more people, best regards.
How is a Bilbo method training planned?
To plan a training based on the Bilbo Method or any strength training program, it is important to follow a structure that promotes systematic progression and takes into account individuality, recovery, and overall training balance. Here is a general outline of how you could plan such a training:
1. Assessment and Goals
- Initial assessment: Determine your current strength level, your technical skills in the main exercises, and any muscle imbalances or limitations.
- Goal setting: Define your specific goals, whether to increase strength in the bench press, improve overall musculature, or prepare for a competition.
2. Program Structuring
- Frequency: Decide how many days a week you will train, taking into account the time for recovery.
- Exercise selection: Choose the main exercises (such as the bench press) and accessory exercises that support the development of the involved muscles and technique improvement.
- Periodization: Plan the phases of your training, alternating periods of volume (more repetitions, less weight) and intensity (fewer repetitions, more weight) to avoid stagnation and promote constant development.
3. Progression and Load
- Load progression: Establish a plan to progressively increase the load, either by increasing the weight, the number of repetitions, or the training density (less rest between sets).
- Training records: Keep a detailed record of your workouts to monitor your progress and make adjustments when necessary.
4. Recovery and Nutrition
- Adequate rest: Ensure you have enough rest between training sessions, especially after the most intense workouts.
- Nutrition: Adapt your diet to support your training goals, with enough protein for muscle repair, carbohydrates for energy, and fats for hormonal functions.
5. Monitoring and Adjustments
- Continuous feedback: Evaluate how your body responds to training. Pay attention to signs of overtraining, progress in your marks, and how you feel overall.
- Adjustments: Be prepared to make adjustments to your program, whether in response to plateaus in progress, recovery issues, or changes in your goals.
When planning a workout, it is always crucial to listen to your body and adapt the training to your individual needs and responses.
If possible, working with an experienced trainer or fitness professional can provide valuable and personalized guidance for your program.
RM Calculator
Below we leave you an RM calculator so you can calculate your maximum repetition indirectly and easily with a click.
This type of RM calculator is considered an indirect method. Traditionally it is done with mathematical formulas, although an accelerometer can also be used for these estimates. This method is a modified 1 rm test, as the test ends before reaching the 1rm, which will be calculated through the formula used by the RM calculator.
Advantages of the RM calculator
- The subject does not bear the high loads of the test
- The estimation is reliable
- Time-saving
- No equipment required
Disadvantages of the RM calculator
- Margin of error in the estimation
Formula for RM calculator
There are many authors who have validated their formulas to work in the RM calculator. According to different studies, those with the least margin of error and greatest relative precision compared to other formulas are those of Epley, Mayhew, and Wathan (11):
Epley Formula
In 1985, Epley created the following formula for the RM calculator of the maximum repetition.
1RM= Weight (kg)x (1+0.0333 x reps)”
