The Smolov squat routine was designed to help Soviet and Eastern bloc weightlifters and power athletes (shot putters, discuss throwers) add size, strength and power. It's an excellent program for adding muscle mass provided you combine it with good nutrition practices and proper recovery.
Does Smolov Jr work for bench Reddit?
Smolov Jr is an amazing program, not only did I hit a big PR but I also changed my bench form completely! I had no injuries during this program and I actually quite enjoyed running it, so I will be running it again for another cycle.6 Oct 2020
How long does Smolov Jr take?
Smolov Jr. is a 4 day per week program that extends over a period of 3 weeks. Each week the same repetition scheme is repeated. The weights used on each day are based on your one rep max according to the table below. Each week, depending on how the previous week went, you will add weight according to the table.
How much will Smolov increase squat?
Do your best to focus on technique throughout your Smolov cycle and it will yield major dividends. It is not unheard of for someone to group two Smolov Jr. cycles together (with a one week rest between) and see a 30 to 60+ lbs increase in their squat.
How do you program a Smolov?
The Smolov squat program is broken into five phases: an introductory microcycle of two weeks, a four-week base cycle, a two-week switching phase, a four-week intense cycle, then a one-week taper before you finally max out.
Is Smolov good for hypertrophy?
The smolov program is really good for strength because it has an INCREDIBLE amount of volume which therefore adds to the hypertrophy on the muscle.
How effective is Smolov?
So, you're getting about 1lbs of PR per five reps. Even if you get the 100lbs claimed on Smolov, you will have done approximately 900 working reps to get that gain. In other words, the efficiency is about half that of a basic program like Starting Strength.
Do you lose gains after Smolov?
Your max strength erodes when you take off 4-5+ days. Do it a few more times and you'll see that this usually happens. If you're coming back after a layoff (for me this means more than 3 days off from the gym), it's better to use a slightly lighter weight and go for max reps. It's called detraining.5 May 2011
When can you max out after Smolov Jr?
The programs I have found for Smolov JR say to max at the end of the 4th week. So you basically take a week off after finishing the program before maxing.16 Oct 2016