Can I run Smolov bench and squat at the same time?
Mixing in Other Lifts For example, if you are running this routine for Bench Press, you should squat alongside this program as normal. It is recommended to do your Smolov Jr. cycle first in the day, then the rest of your normal session following.
Can you do Smolov Jr for squat?
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. It’ll be tough work for sure, but can pay off handsomely in the end.
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 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 much does Smolov increase bench?
program. After three weeks of hard training using this method, I went from a 1 Rep Max Bench of 85kg to an unspotted lift of 95kg. That’s right; I increased my weakest lift by an astonishing 10kg in less than a month of training.
Does smolov Jr build mass?
Can I running smolov JR back to back?
We recommend hitting something like a standard 5×5 type of protocol. Something with less volume (less lifts per session and fewer squat days per week). Give yourself a few weeks to recover and then hit it hard again… that can be another Smolov cycle, 5/3/1, or whatever else tickles your fancy.
Is smolov JR a peaking program?
Do not opt for the Smolov Junior program; this is not what we will be using for our peaking cycle. The focus here will be on the squat. Smolov Junior is fine but usually recommended for bench or deadlift. This is without benching or deadlifting once in a three-week period.
Can I running Smolov JR back to back?
What is the Smolov Jr workout?
Smolov Jr. is a popular variant from the original Smolov squat cycle. 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 Smolov’s method of squatting?
Smolov also advocates negative squats which involve using a weight greater than your 1RM but only concentrating on the descent. In other words, you unrack the bar, squat down slowly until the bar rests on preset safety bars and leave it. Other explosive exercises that can be performed include box jumps and deep squat jumps.
How many times a week should you bench with Smolov Jr?
With Smolov Jr, you really need to organize yourself as you’ll be benching heavy 4 times a week. To really sink in how intense this routine is: you’ll sometimes be benching heavy two days in a row.
What is the best program for squats and bench press?
The infamous Smolov program for squats and Smolov Jr for squat and/or bench press. If you’re willing to build these lifts at any cost (e.g. a record attempt) then this might be the ticket!