Table of Contents
How much does Smolov Jr add?
Progression and Results. Like Smolov, results vary drastically between lifters. Lifters are reporting 20-35 Lb increases to the bigger lifts like Squats and Deadlifts, and about 15-30 Lb on the Bench Press in three short weeks.
How often can you do Smolov Jr?
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 long does Smolov last?
The Smolov Squat program is 13 weeks long and separated into 4 phases. Phase In – Weeks 1 and 2 are spent prepping for the following weeks.
Does smolov Jr build muscle?
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.
Is Smolov Jr right for You?
If you do have a solid base level of experience, Smolov Jr. is a great way to try out higher volume and frequency. If you are looking to run a short three week cycle to improve a lift, Smolov Jr. might be for you. All 3 weeks you will be training 4 days per week, with the weight increasing each week.
How many days a week should you use Smolov Jr?
The difference is, Smolov Jr. can be used in a variety of different lifts, and is only three weeks long. This high volume, high frequency routine will have you lifting four days per week, with the option to spread it over three days per week. Should you run Smolov Jr?
What is the Smolov squat program?
Smolov Squat Program. The Smolov program consists of four micro cycles: Weeks 1-2 (Introduction Cycle) Weeks 3-6 (Base Cycle) Weeks 7-8 (Switching Cycle) Weeks 9-13 (Intensity Cycle) Smolov Introduction Cycle. Here you’ll squat 3 days per week, back to back. Here’s a snapshot of the first week. The first two squat sessions will look like this.
What is the Smolov switching cycle?
The Smolov switching cycle consists of heavy squat negatives, power cleans, and box squats. It is included as a recovery week before the final intense mesocycle where the peaking will occur. The Smolov intensity cycle is spread out over 6 weeks.