fstr03svtcobra
New member
I'm really tempted to do the base mesocycle of smolov because I have been concentrating on my deadlift recently and want to get my squat up. Do you guys think this is foolish?
Am I crazy - smolov?
- Thread starter fstr03svtcobra
- Start date
MonkeyWrench
MuscleChemistry Registered Member
I was looking at that same thing just a few days ago. I wanted to try it for bench press, I don't know if I could make it that far, have you looked at Smolov Jr? 1/5 the length of Smolov. I might be able to make that one.... Maybe.
fstr03svtcobra
New member
See I think that smolov for bench or squat looks awesome, but I don't want to end up with an injury because of it. That's really my only hesitation. I think I'd be better off squatting maybe twice a week for 10 weeks instead of 4x a week for 4 weeks LOL. I also thought of doing the base mesocycle of smolov over 6 weeks instead of 4. I don't know, but it is so tempting LOL.
fstr03svtcobra
New member
It's the most hellacious, high volume, heavy frequency squat cycle known to man. Your life becomes an endless squat set. If you squat once a week, smolov will give you the equivalent of 4 months worth of squatting in 3 weeks.
MonkeyWrench
MuscleChemistry Registered Member
Last edited:
MonkeyWrench
MuscleChemistry Registered Member
The links are in my above posting^^^
I am currently in the middle of smolov squat cycle...took time off from training and my squat, well all my lifts went to shit, and as a powerlifter that's not good haha....I did smolov 2 years ago and my squat went up 80 pounds, dead lift went up 55 pounds and my bench went up 35 pounds...
If you do it correctly it works like a charm...I don't deadlift during the cycle, but I do bench 2 times per week, a max effort day and a dynamic effort day, and I do back work, lat pulls and pull ups twice a week, but low volume, I also do some shrugs and hammer curls 1-2 times a week
If you do it correctly it works like a charm...I don't deadlift during the cycle, but I do bench 2 times per week, a max effort day and a dynamic effort day, and I do back work, lat pulls and pull ups twice a week, but low volume, I also do some shrugs and hammer curls 1-2 times a week
fstr03svtcobra
New member
80 lbs is insane! I'm still a little scared of the frequency. Were you apprehensive at first?
All big benchers do a lot of back work. I pulled/tore my rhomboid muscle back in 1995. I took a month off to let it heal. The first time I tried to bench after the injury, I couldn't even bench the bar alone. To this day, I have left side weakness. I have been to many specialists, but no one has given me a clear cut reason why a back injury would fuck up my pushing movements.
Not really, I did a lot of research on it, and have studied the hell out of the human body, I knew the body could withstand it and adapt.
Some tips to keep in mind if doing smolov...
1. Find your true max, don't use a one rep max formula based on multiple reps at a certain weight
2. When you get your max, take 90% of that number and use that to base your program on, you will still make big gains and it won't you as site day to day
3. EAT! Anything and everything...don't try to eat clean when doing smolov, you won't get enough calories...drink as much whole milk as you can everyday up to a gallon, this will give you extra calories and extra fat. And remember snickers is a food group! Haha but seriously eat a snickers right before you train, you'll get some good results
MonkeyWrench
MuscleChemistry Registered Member
I was looking at the 1RM idea as well, I was just going to cut it by 10-15%, I didn't want to get through the 2 weeks only have to drop weight, I'd at least like to finish the 3 weeks. Good info to take in.
MonkeyWrench
MuscleChemistry Registered Member
So, would you only train chest or quads and nothing else? Or could you do a light workout with other muscle groups, I feel like what I might gain in one area maybe lost somewhere else?
You can do some chest, arms, and for back just do like lay pull downs, pull ups and seated row type stuff...don't do anything that's gonna put too much stress on the legs...use a low bar back squat and utilize a hip drive that way your hamstrings get worked...using a high bar or front squat won't allow you to activate your hamstrings much and you may developer a muscle imbalance which will lead to hip and knee injuries...
MonkeyWrench
MuscleChemistry Registered Member
What about looking at the 20 rep Squat program. 20 Rep Squat Program link
fstr03svtcobra
New member
Update: I'm through the first week of smolov and it has been a breeze so far. On zero supps as well - except creatine which for me is very effective.
Similar threads
