Table of Contents
Is the smolov squat program good?
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.
How much will smolov increase squat?
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.
Will smolov build muscle?
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.
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.
How do you do the smolov program?
The Smolov squat program is broken into five phases: an introductory microcycle of two weeks, a four-week base cycle, a two-week switching phase, a four-week intense cycle, then a one-week taper before you finally max out.
How do you do a smolov squat routine?
The second week you will be squatting every other day (Monday, Wednesday, and Friday) with 80-85\% of your max. At the end of week, you must work up to one set of five with 80-85\%….Introductory Microcycle.
| Day | Workout |
|---|---|
| 1 | 65\%x8x3, 70\%x5, 75\%x2x2, 80\%x1 |
| 2 | 65\%x8x3, 70\%x5, 75\%x2x2, 80\%x1 |
| 3 | 70\%x5x4, 75\%x3, 80\%x2x2, 90\%x1 |
How long is smolov squat program?
Smolov is a 13 week weightlifting program used to increase your strength in the Back Squat. It is recommended that you complete this routine only if your back squat has reached a plateau. This is a very intense program that will see you squatting up to four times a week with little in the way of accessory work.
How do you program a Smolov?
How do you do a Smolov squat routine?
What is smolov training?
What is the Bulgarian method?
What Is It? In a nutshell, the Bulgarian method trains certain weightlifting movements — snatches, clean and jerk, front squats, overhead squats, high pulls, and back squats — for six days a week, two to three times a day at 95 percent or higher of your one-rep max.
How long is Smolov Squat Routine?
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 “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.
Can you use Smolov for the deadlift?
It is not recommended to use the Smolov training protocol to up your bench press strength. But you can go with the Smolov Jr. program to enhance your bench press. Can You Use Smolov For Deadlifts? The high-volume used in the Smolov program is certainly not recommended for deadlifting.
What is Smolov training?
What is Smolov Training? Hailing from Russia, Smolov training is a type of training specifically designed to improve your squatting abilities .
What is the Russian squat program?
Russian Squat Program. This is a no-nonsense program (found in the 1976 USSR weightlifting yearbook) in which you squat three days a week, for six weeks. The first nine sessions have you progressively lift more volume while maintaining a load at 80\% of your 1RM.