Can you do Smolov Jr for squat?

Can you do Smolov Jr for squat?

Perhaps you’ve spent some time reading up on the full, 13-week Smolov squat program. Smolov Jr. on the other hand is commonly used for a variety of lifts. Though, the two most common are squatting and bench press.

How much weight should I add to Smolov Jr?

Do your best to focus on technique throughout your Smolov cycle and it will yield major dividends. 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 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.

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.

Does Smolov Jr 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.

Whats the difference between Smolov and Smolov Jr?

Smolov Junior is just the base mesocycle from the Smolov Squat Routine with a small adjustment. Take a look. Note: Smolov Junior is not intended to be run for the full 13 Week Cycle. The only differences here are that instead of doing four sets of nine on Monday, you’re doing six sets of six.

Does smolov Jr build mass?

How much will smolov Jr add to your bench?

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.

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 …

Who invented Smolov?

Sergey Smolov
It is named after its creator, Sergey Smolov “the Russian Master of Sports”. The squat routine is a strength program broken down into four phases which last for a total of 13 weeks.

Does Smolov Jr work for bench Reddit?

Smolov Jr is an amazing program, not only did I hit a big PR but I also changed my bench form completely! I had no injuries during this program and I actually quite enjoyed running it, so I will be running it again for another cycle.

What is the Smolov Jr squat routine?

He designed the original Smolov Squat Routine which is a popular 13 week exercise program among powerlifters. It focuses purely on building your squat. Smolov Jr is not for your squat.

Is the Smolov Jr program worth it?

Ah, yes. 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!

How much weight can you lift with the Smolov workout?

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. Accessory work and other recovery impeding lifts are not recommended on this program due to the high volume and frequency.

How does the Smolov Jr 3 week cycle work?

If you are looking to run a short three week cycle to improve a lift, Smolov Jr. might be for you. All 3 weeks you will be training 4 days per week, with the weight increasing each week. Use the spreadsheet below to calculate the proper weights according to a recently tested max.