Does smolov squat routine work?
Most of the issues with the Smolov program stem from the same reason it can work for some people – it’s a lot of work. The program is very intense. Because of this, you shouldn’t do any other training outside of it. For most people on a strength training program, this fact would make Smolov inappropriate.
How much does Smolov Jr add to squat?
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.
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.
Does Smolov build mass?
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 good for hypertrophy?
You see for hypertrophy to occurred you need a considerable amount of volume with intensity which smolov already has it, this program absolutely works because it is really good on putting mass on your legs but it can be a little bit a overkill since it has too much volume, intensity and frequency and some people cannot …
Is smolov JR a peaking program?
Designed by the Russian ‘Master of Sports’ Sergey Smolov and made popular by the legendary Pavel Tsatsouline, Smolov is a Russian peaking program which is not for the faint of heart or those with a weak constitution.
Can I use smolov for bench?
Smolov Jr. is an abbreviated version of the Smolov squatting protocol. It is also very often used for bench press. For many of you, this 4-day per week regimen will include some of the toughest sets you’ve ever attempted.
Is smolov JR good for bench?
Can you use Smolov for the deadlift?
It is not recommended to use the Smolov training protocol to up your bench press strength. But you can go with the Smolov Jr. program to enhance your bench press. Can You Use Smolov For Deadlifts? The high-volume used in the Smolov program is certainly not recommended for deadlifting.
What is Smolov training?
What is Smolov Training? Hailing from Russia, Smolov training is a type of training specifically designed to improve your squatting abilities .
What is the Russian squat program?
Russian Squat Program. This is a no-nonsense program (found in the 1976 USSR weightlifting yearbook) in which you squat three days a week, for six weeks. The first nine sessions have you progressively lift more volume while maintaining a load at 80% of your 1RM.