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He who wants to carry a lot must carry a lot.
I've been saying this for years, but with the same certainty that this is one of the best ways to build muscle strength. One sentence that perfectly describes the effects of some training programs that are designed to improve our body's ability to lift heavier weights or overcome greater resistance with the help of muscles. One sentence that perfectly describes the training program for the squat and bench press , Smolov Jr. The system is quite universal, relatively simple, short-term, but above all effective and proven. A dream! However, despite many positive features, the program also has negative features. A large number of training sessions, repetitions and series, combined with a short period of time, leads to quite a strong overload of the systems in our body. From the muscular, through the skeletal, to the nervous system. Additionally, due to the high training intensity, it is not suitable for deadlifts. Unfortunately, as I have also been repeating for years, a training program is not supposed to be nice, it is supposed to be effective . This is exactly what Smolov Jr is.
Like any training program aimed at increasing strength, Smolov Jr. is based on percentages, which is why the general record of individual workouts is based on the scheme: percentage of weight x number of repetitions x number of series. Trainings during the week are performed on Mondays, Wednesdays, Fridays, Saturdays or as desired. The program layout includes only the proper series, omitting the introductory series. Analyzing the plan, you can see the typical progression of load during individual workouts for training aimed at improving strength, as well as an increase in intensity (weight), combined with a decrease in volume (repetitions), balanced by the number of series.
Week 1:
Day 1: 70%x6x6
Day 2: 75%x5x7
Day 3: 80%x4x8
Day 4: 85%x3x10
Week 2:
Day 1: 70%+2.5-5kg x6x6
Day 2: 75%+2.5-5kg x5x7
Day 3: 80%+2.5-5kg x4x8
Day 4: 85%+2.5-5kg x3x10
Week 3:
Day 1: 70%+5-10kg x6x6
Day 2: 75%+5-10kg x5x7
Day 3: 80%+5-10kg x4x8
Day 4: 85%+5-10kg x3x10
Week 4:
Day 1: off
Day 2: off
Day 3: off
Day 4: Test
The effectiveness of many systems comes from working with reduced weights. As can be seen in the case of Smolov Jr. , there is no room even for single-repetition sets, let alone breaking records or tests during a training cycle. When explaining the operation and meaning of such training assumptions, I always use reference to a pyramid. By raising the base of the pyramid, the top will also be at a higher point. A similar effect occurs in training. When we increase the weight with which we are able to perform several repetitions, the weight with which we are able to perform only one repetition will also increase. Additionally, a large number of sets and high repeatability give us the opportunity to work on the technique of performing the lift, as well as developing automatism within a given exercise, which is the idea of practically every training. Combining both of these features in one system makes it really effective, causing an increase in strength and in a relatively short time.
However , for the program to work, you need to approach it wisely, not only when determining the initial maximum weight, but also when it comes to the progression of the weight during the training cycle . In short, just because I can lift something, doesn't mean I should. Generally, the maximum weight is used for calculations in strength programs, i.e. the one with which we are able to perform one repetition. However, from experience, I know perfectly well what such ones look like, most often. That is why I usually advise reducing the maximum weight by ten percent or to the level of weight with which we are able to perform one repetition, while maintaining the correct technique, without any problems, i.e. very confidently. Especially if the person carrying out the program does not use doping substances. By assuming an excessive weight for calculations, we can easily lead to a situation in which we will not be able to perform the assumed number of sets, within the assumed range of repetitions, with a given weight. Similarly, with too strong a progression of the load, which also needs to be carefully thought out, based on previous training, well-being and your own, preferably quite critical, assessment of your abilities. Here I advise the standard, proven method, which is to increase the weight by five kilograms in the case of the squat, and by two and a half kilograms in the case of the bench press.
Remember about a solid warm-up and introductory sets!
Such a well-organized plan is the key to improving strength in the squat or bench press, which I had the opportunity to test many times during preparations for the Polish Powerlifting Championships, but I believe that the Smolov Jr. program will prove useful in building muscle mass and reducing body fat . This is all due to the gradual overload leading to hypertrophy, high intensity, and above all, the anabolic and anti-catabolic effects of force. This system is the perfect framework for creating an entire training plan aimed at any goal, of course with the priority in the form of the squat or bench press. Cheers!
Radzio Wu - rugby player by upbringing, weightlifter by passion, powerlifter, Brazilian jiu-jitsu white belt, fat fat guy, coach, lightweight, heavyweight.
