bilboteam

Within the framework of the Bilbo Method, aspiring bench press specialists study these world record raw bench performances to reverse-engineer the critical factors that distinguish elite pressers. They dissect bar path efficiency, the timing of leg drive, and the role of scapular retraction in locking out heavy loads. Moreover, these athletes incorporate high-frequency benching protocols—sometimes pressing multiple times per week—to reinforce neuromuscular coordination, a strategy mirrored in the peaking phase of the Bilbo Method’s periodization. By gradually increasing intensity while dialing back volume, lifters can safely approach and then exceed their current RM, all the while maintaining robust joint health and managing central nervous system stress.