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 also perfect your form practicing the lift four times a week, which is known as “greasing the groove” in lifts like a bench press. by not going to failure you are allowing your muscles to not be fatigued and continue to overreach. the rule of thumb is to add more on lifts like the squat and deadlift and less on lifts like the bench press. if the weight feels to easy then feel free to add a little more as long as you know you can handle it.
you can max out a few days after completing the program, but the recommendation is at least one week however, listen to your body and if you need more, then take more. you should not use this routine while trying to cut weight because you will most likely not gain anything, or even worse, you may fatigue yourself to the point where your lifts actually decrease. you should increase your caloric intake (eat more) when working with programs like this to ensure recovery and reduce the chance of fatigue and overtraining. finally, adding a recovery supplement like powerbuild post-workout will help keep your immune system optimal, increase your recovery, and ensure you’re rebuilding to bring your top performance the next session. my bench went from 290 to 325 in three weeks. i took three weeks off and am now doing a 2nd cycle. *these statements have not been evaluated by the food and drug administration.
smolov jr. is an abbreviated version of the smolov squatting protocol. it is also very often used for bench press. smolov jr. is a three-week program that comes from the russian squat routine known as smolov. the big difference is smolov jr. is a popular variant from the original smolov squat cycle. smolov jr. can be used in a variety of different lifts,, smolov jr site www reddit com prmd ivn, smolov jr site www reddit com prmd ivn, smolov jr spreadsheet, smolov jr results, smolov jr reddit.
this is essentially an adaptation of the squat routine’s base mesocycle and is known as smolov jr. it involves benching 4 the infamous smolov program for squats and smolov jr for squat and/or bench. if you’re willing to smolov jr. calculator. generates a 3 week workout based on your current 1 rep maximum. one rep max: increment:, smolov jr progress, smolov jr for bench, smolov jr deadlift, smolov jr calculator, smolov jr bench results
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