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 you’ll have to train much, much, much harder on smolov to accomplish these kind of squat gains. the russian smolov squat routine is split into 3 phases for a total of 13 weeks. the 4 smolov cycles… do not deadlift with smolov. download the smolov excel file, enter your best squat you lifted during the past month, and the spreadsheet will tell you exactly how much you should squat each workout during the next 13 weeks of smolov.
best is to start with 10% less than your true max, so you begin smolov with a weight you’re certain you can squat on any given day. examples from stronglifts members i have – sl member will (23y, usa) boosted his squat from 440lb to 475lb with the base cycle of smolov. stronglifts member sam m. (21y, uk) increased his squat from 140kg to 160kg with the smolov base cycle. i did smolov for front squats in 2007 and increased my front squat by 27lb during the 21 day base cycle (weighed 155lb at 5’8″, i’m 170lb today). do the last phase of smolov on mo/we/sa. if you don’t have 13 weeks, do the smolov base cycle only and then go back to madcow 5×5. tap the button below to join us today…
if you compare smolov with intermediate programs, it’s clear smolov was designed to produce massive short term gains on the squat. that is the whole point. smolov: the smolov junior is fine but usually recommended for bench or deadlift. i have experienced far greater results from running the base cycle for squats alone. i will often add roughly 10 kilograms to my deadlift and about 2.5-5 kilograms to my bench. this is without benching or deadlifting once in a three-week period., smolov squat program spreadsheet, smolov squat program spreadsheet, smolov squat program reddit, russian squat program, smolov jr squat program. [u’ The Smolov Squat Routine is a weight training program for increasing your squat strength, originating from Russia. It is named after its creator, Sergey Smolov \u201cthe Russian Master of Sports\u201d.\nThe squat routine is a strength program broken down into four phases which last for a total of 13 weeks.
compare the russian squat routine and the smolov routine, then get ready for some pain. i believe that whilst smolov calculator. enter your one rep max and the week-to-week weight increment you plan on using during the base my final results. posted in – health on april 2nd 2012 2 comments. this is the final update for my smolov squat, smolov bench program, smolov deadlift program, smolov squat t nation, sergey smolov
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