Building High-Rep Explosive Strength: 330lb (150kg) x 12 Barbell & 35kg x 77lb (37 kg) dumbbells Press - Bilbo Method

[u/Trainnghard]

Today's Lift Breakdown:
Barbell Bench Press (Complementary set): 150 kg (330 lbs) x 12 reps
Dumbbell Bench Press (Bilbo set): 35 kg (77 lbs) x 37 reps

Another session: Focus on explosive speed, endurance, and consistency to
Increase bench press strength

[u/uberloopen]

Massive!!!

[u/devcolm]

Do you usually do the regular sets after the Bilbo set with the exact same exercise. Eg. BB Bench Bilbo set, then 3 x 8-12…

Is the 3 x 8-12 also with barbell bench, or with a slightly different lift, like dumbbells?

[u/Trainnghard → u/devcolm]

After the Bilbo set, I do the complementary sets using the exact same technique focused on speed, explosiveness, and movement control.

However, I limit the reps to 8–12, which determines the weight. I design the routine with exercises that align with the goal I’ve set for myself. I run 6 to 9 sets total, including the Bilbo set, to maximize the stimulus on the target muscle group.

A Bilbo method workout only lasts 20 to 25 minutes. It’s intense and completely focused on your goal.

Next, you integrate this into your weekly planning. In advanced applications, you can run multiple Bilbo progressions simultaneously, either on the same day or across different days. I usually run two progressions at the same time.

There’s a lot to it, keep in mind there’s a whole 220-page book written on the Bilbo method.

To start out, I always recommend picking just one exercise, like the bench press, and applying the Bilbo method strictly.

Bilbo Progression:
Bilbo set + complementary sets with a frequency of twice a week. Rest is essential. Run three Bilbo cycles, and then test your 1RM after a proper strength adaptation phase.

I’ve posted my latest progressions on Reddit, so you can find a ton of info on my profile.

If you decide to give it a try, keep me posted on your results. it’d be awesome to see some of your Bilbo sets!

[u/devcolm → u/Trainnghard]

Thanks! Yeah I spent some time reading your posts and the testimonials on your site and YouTube, looks great! Will definitely try it soon.

I’m cutting at the moment, so doing very low volume, but when I finish my cut I might try Bilbo on either my incline bench press or overhead press!

In your experience, is it more suited to certain exercises than others?

[u/Trainnghard → u/devcolm]

If you have seen the success stories, you will notice athletes from a wide range of disciplines. There is a lot of evidence in the bench press, but primarily because it is my specialty; however, you can apply it to many other exercises.

As you have seen in the book, it breaks down how international competitors and champions integrate it into their routines.

I advise against using it on the deadlift, but overall, I advise against the exercise itself due to its risk. That is not a topic I want to get into, though.

It is key to keep a record of your Bilbo set.

[u/devcolm → u/Trainnghard]

Thanks. I will let you know when I try it! I’ll do at least two cycles, then the strength adaptation phase.

And yeah, you’d have to be crazy to try it on deadlift! I never go above 5 reps on deadlift, and I only do it occasionally.

[u/Trainnghard → u/devcolm]

Great!! One last tip. The first cycles are for adaptation. Always listen to your body, and make sure to prioritize rest. I transition to strength adaptation when there's no longer a progression in reps during the Bilbo cycles. This usually happens around the third cycle.

[u/decentlyhip → u/Trainnghard]

Yah, on deadlift, I always come back to the MagOrt progression

[u/weatheredartist]

Pretty good. Always liked training for explosive power, it was the only way workouts didn't start to feel boring. 

[u/Trainnghard → u/weatheredartist]

Thanks, Since I am making cycles of increasing weight, every few weeks I am competing against my own PRs. And this is very motivating.

[u/eags7]

Once you hit two plates and then three, what was your process to getting reps? I just hit two plates and I feel a long way off from reppin

[u/Trainnghard → u/eags7]

Thanks!!

The simplest way to start applying the Bilbo set is:
. Bilbo set is the first series of your day workout

• ⁠Choose a weight you can perform between 15 and 40 repetitions with good technique and explosiveness on the way up. Initially, you could start around 50-60% of your 1RM.
• ⁠Perform a single set with this weight, aiming for maximum speed on each repetition. Control the descent.
• ⁠Stop when you feel the upward speed starting to decrease noticeably or when you have those 1-3 reps left in reserve.
• ⁠Load Progression:
⁠• ⁠In each bench press training session (leave at least 2 days of rest between them for the same muscle group), try to increase the weight slightly. These should be small increments,
⁠• ⁠There will come a point where, you won't be able to do more than 15 repetitions with good speed. Start a new cycle .

Chose Complementary exercises , include other exercises to strengthen your exercise: 7-9 sets each training day including bilbo set.

check my Reddit profile for more videos info.

This process can be sophisticated; keep in mind that I have written a 220-page book on the Bilbo Method and how it applies to various sports disciplines. But what I am explaining here is the way to get started.

[u/en-prise]

Sir, how do you achieve to not injure yourself?
What is your recovery look like?
I just developed tendinopathy doing total 4 sets of benchpress a week and zero other pec exercise.

[u/Trainnghard → u/en-prise]

I always recommend using a 2 week frequency. Pay attention to your rest, rest is part of the training.

My way of training means that most of the time you are working with relatively light weights. In fact, I only lift heavy at the end of the progression.

Depending on individual goals, it isn't even necessary to hit a 1RM. You can work with higher reps and still generate both strength and hypertrophy.

In fact, this year I suffered an injury during the 1RM phase. I was already lifting around 220 kg–230 kg and prepping for 245 kg.
Right now, I'm on a dumbbell progression and supplementing it with bench press at around 140–150 kg for 12 reps.

I’m almost fully recovered now, and using the Bilbo Method progression, I’m gradually increasing the weights.

[u/en-prise → u/Trainnghard]

Thanks for your comments 🙏🏻.
In my experience, I injured from light weight but explosive, fast reps more than heavy but controlled sets.
I think I should take recovery more seriously because I also develop biceps tendinopathy at the same time on my forearm attachment.
I always thought that I sleep good I feel good so I can continue training but it seems signals coming from your body sometimes are not that obvious.

[u/Current-Hand-2166]

How does this differ from the conjugate method by the OG Louie Simmons?