Can you use Smolov for bench?
Can you use Smolov for bench?
Smolov and Smolov Jr. are incredibly intense but effective approaches for improving your squat and bench strength.
What increment should I use for Smolov?
Most people use 5 to 10 lbs for the increment value. For complete details on the Smolov Jr. program, check out our write up. If you prefer, we have a smolov jr app in the itunes store for download.
Can I bench 3x per week?
So how many times per week should you bench press? Most powerlifters will train bench press 2-3 times per week. By doing this, you can gain sufficient practice with the bench press technique, as well as plan different training adaptations (strength, hypertrophy, power) on separate workouts.
Is benching 4 times a week too much?
You DEFINITELY don’t want to bench more than three times a week. Three times is the absolute most you can do of any given body part in a week and still get optimal benefit because it takes at least 48 hours for the muscle to repair enough to be ready for another round.
How long does it take to increase bench by 10kg?
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.
How long is the smolov bench program?
3 weeks
Smolov Jr. is a 4 day per week program that extends over a period of 3 weeks. Each week the same repetition scheme is repeated. The weights used on each day are based on your one rep max according to the table below. Each week, depending on how the previous week went, you will add weight according to the table.
Is there a spreadsheet for the Smolov squat program?
Here is a spreadsheet for the original Smolov Squat Routine that works for kg and lbs. Update:I just added a sheet that calculates the Smolov Jr Program (choose the “Smolov Jr” bottom tab).
What does the Smolov program look like?
The Smolov program consists of four micro cycles: Here you’ll squat 3 days per week, back to back. Here’s a snapshot of the first week. The first two squat sessions will look like this. The third squat session of the week will look like this.
How many times can I run Smolov Jr in a row?
Unlike the full Smolov program, Smolov Jr can be run twice in a row if a week of rest is taken between cycles. Here is what you can expect during each training week for Smolov Jr.
Is the Smolov Jr program the toughest training protocol in lifting?
If you haven’t been through it, then while following the Smolov Jr. Program you will surely experience one of the toughest training protocols you have ever tried in your lifting career. Unlike the Smolov Squat Routine that goes for 13 weeks, the Smolov Jr. Program extends up to only 3 weeks.
