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4 Proven Strength Training Methods

Hello My Friends!

What do Arnold Schwarzenegger, Louie Simmons, Pavel Tsatsouline and every Bulgarian ever have in common?

They are ALL Strong!

Here is why…

It all comes down to 2 Factors:  Variety and Frequency

-> What are you doing   &    -> How often are you doing maximum efforts

Variety and Frequency are Spectra – and like all spectrum they have a minimum and a maximum. In keeping with the K.I.S.S principle we are only 2 going to consider the two extremes/end points (Min and Max)

This leaves us with 4 possible combinations :

  1. Bulgarian Method
    = Variety minimum, Frequency maximum =
  2. Pavel / GTG Method
    = Variety minimum, Frequency minimum =
  3. Louie / Westside Method
    = Variety maximum, Frequency maximum =
  4. Arnold / Body Building Method
    = Variety maximum, Frequency minimum =

Lets Explore them

#1 – Variety minimum, Frequency maximum

the Bulgarian Method

  • involves extreme specificity and frequency
  • daily maximal effort (around 92-97%)
  • improves neural factors and thus technique
  • desensitizes protective mechanisms

Example DAY Template looks like;

11:00am – 11:45 Front Squat
11:45am – 12:15 Break
12:15pm – 1:00 Snatch
1:00pm – 1:30 Break
1:30pm – 2:00 Clean & Jerk

#2- Variety minimum, Frequency minimum

Grease the Groove

  • longevity AND  technique mastery
  • @ 70-85% + every 1-2/weeks test Technique max @ 90%
  • Specificity + Intensity + frequent practice (Volume) = success
‘Power to the People’
” Muscle failure is more than unnecessary – it is counterproductive! Neuroscientists have known for half a century that if you stimulate a neural pathway, say the bench press groove, and the outcome is positive, future benching will be easier, thanks to the so-called Hebbian rule. The groove has been ‘greased’. Next time the same amount of mental effort will result in a heavier bench.”
” When an axon of cell A is near enough to excite a cell B and repeatedly or persistently takes part in firing it, some growth process or metabolic change takes place in one or both cells such that A‘s efficiency, as one of the cells firing B, is increased”
#3 – Variety maximum, Frequency maximum
the Conjugate Method
  • 20% maxing : 80 % hypertrophy assistance exercises
  • Maxing ever 1-2 weeks on a different lift
  • testing a ‘core’ lift every 6-10 weeks

Example WEEK template =

  • Monday (A) – Max-effort lower body (deadlift/squat)
  • Wednesday (B) – Max-effort upper body (bench)
  • Friday (C) – Dynamic-effort lower body
  • Sunday (D) – Dynamic-effort upper body
  • Plus one day of training weak points: an hour of various exercises, 3-4 sets of 6-10 reps.


#4 – Variety maximum, Frequency minimum

Body Building Method (aka Arnold Schwarzenegger)

  • 3-4 sets @ 6-10reps
  • good for building mass and secondarily strength
  • I have less to say about this one because everything has already been said in other forums = check out Arny’s Encyclopedia of body building



and as Dan John says about any fitness program,

Start It

Finish It

Discuss It…

Leave a comment my friends

Stay Strong!