A lesser known but still incredibly effective variant of the Smolov squat program is affectionately known as the Smolov Jr. Lots of pain and soreness.
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I didnt do much else besides a set of 5 pull-ups between each bench set.
Smolov jr bench results. It is often run for the squat or the bench press. About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy Safety How YouTube works Test new features 2021. You need to have an iron will for when the going gets tough because it.
However if you stick with it and add weight intelligently you should make great progress on your lifts. I tested both mi. Is an abbreviated version of the Smolov squatting protocol.
Every week of Smolov Jr has 4 training days. For bench and thought Id share my results. Smolov Jr is a shorter version of the full Smolov program lasting only 3 weeks.
Unlike the full Smolov program Smolov Jr can be run twice in a row if a week of rest is taken between cycles. Smolov JR - 10lbs per week cycle. If anyone was considering doing the Smolov Jr.
It incorporates progressive overload meaning a calculated increase in weight over the 13 week cycle that should result in a significant personal best. The Smolov Jr. Its a three week program designed to improve your one rep max.
Every muscle will be sore in the first cycle so make sure you use my 7 tips to recover fast. Smolov jr bench results. This is because our bodies typically hit a supermassive growth spike around the 6-8 week mark that will basically give a huge muscle growth spike as highlighted in the graph below.
I started off at a one rep max of about 240. The payoff however is well worth the effort its not uncommon for a lifter to put over 20 pounds onto their bench press in just 4 weeks. Its not nearly as brutal as the original squat program but still enormously challenging.
The official Smolov Bench Program only runs 4 weeks however- I recommend doing it for 6-8 weeks to see serious results. The Smolov Bench Program is best described as. Program I highly recommend it.
This month Dec 2017 I ran Smolov Jr on both my Back Squat and Bench Press. After the first 2-3 weeks all soreness from the routine was minimal. Just finished my first run at Smolov Jr.
I went from 140 to 150kg during my first run 150 to 160 during my second and I added another 10 kilos to my max this time. My bench jumped from 265 to 315 in six weeks. If you start the cycle feel sore and want to quit use that as reassurance to keep going.
Did a little running on off days too. It is also very often used for bench press. It will increase your bench press your form and your pecs shoulders and triceps will explode.
All of this happened in a span of around 1 year. Listen to your body on this one. In closing if youre looking for strength gains we can recommend no better routine than Smolov Jr.
I finished gave up really a round of Stronglifts 5X5 because I was squatting 300 lbs 5X5 show off moment. Smolov Jr Bench Results. Here is what you can expect during each training week for Smolov Jr.
It was the third time I run it for the bench with positive results each time. I used 280 for my starting max and used the 4 dayweek program. Bench press program is strictly for the lifters who want to see people get knocked off their feet when they answer the classic How much do ya bench question.
Strengthening squat and bench. Max attempt after 3 weeks of Smolov Jr. Results posted amongst the forums ranged from impressive to negligible.
Hi all I write to you all today to tell you about my results from Smolov JR for the Bench Press. After your first Smolov Jr Cycle take a month and reassess. Overall Feedback About Smolov.
My bench max has been stuck around 275-290 for years. For many of you this 4-day per week regimen will include some of the toughest sets youve ever attempted. Lifters were quoting up to 15kg gains in the Bench Press and some boasting a 30kg increase on the Squat.
Smolov Jr Bench results - 30lbs. Be ready for pain. The brutal squat program that almost guarantees a big pr.
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