smolov squat program results

smolov is a russian squat routine that will boost your squat by up to 100lb in only 13 weeks, even if you’re a drug-free lifter like me. that’s why smolov is not for guys who have been training for less than a year. smolov is for the guys who know there’s no something for nothing, and who are ready to do what it takes to gain up to 100lb on their squat in only 13 weeks. the downside is that …

smolov powerlifting

this is not a program that you do for any reason other than completely overloading the body for a given, specific time. this is honestly not a program you decide to “give a shot”. smolov junior is just the base mesocycle from the smolov squat routine with a small adjustment. people use this program for the bench press, but the reality is that this is just the base mesocycle from the smolov squat routine with a few slight adjustments. as …

smolov jr

the big difference is it’s 1/5 as long and not nearly as taxing on your body. the majority of users report that they add 20-35 pounds to their squat or deadlift, and 15-25 pounds to their bench press(some even claim numbers up to 40 pounds). the routine is as follows: do not add 15-25 pounds onto your lift in addition to the 10-20 from week 2. instead, add on extra weight to get a total of 15-25 pounds. you will …

smolov deadlift

so i finished my training cycle and after a couple of days off went back in for some max singles, just to see if my training had been on point up to this. i skipped the base mesocycle because of my history and went right into the intense phase. because i was going to be pulling a great deal of reps, i decided that i would use straps on most if not all of the worksets, just to cut down …

smolov bench program

the logic at play is that exposing the body to a stimulus more often will result in faster adaptation, leading to you getting bigger and stronger. which do you think is more likely to make you stronger: 52 sessions on the bench a year, or 104 sessions? and when you run out of more standard options, it’s time to call the russians. the payoff, however, is well worth the effort – it’s not uncommon for a lifter to put over …