Smolov Squat Calculator. The program is designed to lift on certain days of. The big difference is it’s 1/5 as long and not nearly as taxing on your body. Another difference is Smolov Jr. The majority of users report that they add 2. Then there are the lifters that say it did absolutely nothing for them, but for the majority it usually works and increases your 1. RM(one rep max) if done properly. The routine is as follows: Week 1. Day. Sets. Reps. Weight. Monday. 66. 70%Wednesday. Friday. 84. 80%Saturday. Note: (When you add the 1. Day. Sets. Reps. Weight. Monday. 66. 70%+1. Wednesday. 75. 75%+1.
Friday. 84. 80%+1. Saturday. 10. 38. Note: (Do not add 1. Instead add on extra weight to get a total of 1. Day. Sets. Reps. Weight. Monday. 66. 70%+1. Wednesday. 75. 75%+1. Friday. 84. 80%+1. Saturday. 10. 38. To get your percentages you need to plugin your one rep max. Full Smolov Squat ProgramsFor example lets say you can bench 2. Day. Sets. Reps. Weight. Monday. 66. 14. 0lbs. Wednesday. 75. 15. Friday. 84. 16. 0lbs. Saturday. 10. 31. The way it works is it adapts your CNS to handling heavier weight, your warm- up weight will feel like an empty bar. You will also perfect your form practicing the lift four times a week also known as “greasing the groove” in lifts like bench press. By not going to failure you are allowing your muscles to not be fatigued and continue to overreach. It really is a controlled form of overtraining and takes advantage of supercompensation. When you add weight each week be careful not to add to much. The rule of thumb is to add more on lifts like the squat and deadlift and less on lifts like the bench press. If you fail a set it usually means you added to much weight and should most likely drop back down at least five pounds. Smolov Squat Routine is a weight training program for squats which originates from Russia, and named after its creator, Sergey Smolov “the Russian Master of Sports”. Is Smolov Squat Program good for Pitchers and Volk's video analysis? FULL LENGTH Version - Duration. Smolov Squat Motivation. If the weight feels to easy then feel free to add a little more as long as you know you can handle it. When you complete the program be sure to rest and deload before you max out. You can max out a few days after completing the program, but the recommendation is at least one week, however listen to your body and if you need more than take more. It’s not unheard of to take two weeks off after running a program like this especially if you’re an advanced lifter or have poor recovery ability. You should not use this routine while trying to cut weight because you will most likely not gain anything, or even worse you may fatigue yourself to the point where your lifts actually decrease. You should increase your caloric intake(eat more) when working with programs like this to ensure recovery and reduce the chance of fatigue and overtraining. Staying hydrated is also a key part of any program and is vital to both strength and recovery, so be sure to drink as much water as you can for the best results. Finally, adding a recovery supplement like REDEMPTION Post- Workout Growth Fuel will help keep your immune system optimal, increase your recovery, and ensure you’re rebuilding to bring your top performance the next session. Have questions about Smolov Jr.? Leave a comment below!
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December 2016
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