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11 lip 2015 · Smolov Junior is fine but usually recommended for bench or deadlift. I have experienced far greater results from running the base cycle for squats alone. I have personally seen increases across the board from just hammering the squat. I will often add roughly 10 kilograms to my deadlift and about 2.5-5 kilograms to my bench.
Restore any losses of mobility (ankles, hamstrings, quads, hip flexors), strengthen abdominals and reinforce correct bracing mechanics, and lots of McKenzie pressups. The last part is taking it VERY slowly in the gym.
Smolov for deadlift. I skipped the base mesocycle because of my history and went right into the intense phase. (I used the spreadsheet from allthingsgym.com, since I found subtle differences between each Smolov calculator online and it seemed most complete.) Smolov Itself.
19 lut 2024 · Smolov is a percentage-based squat program that was developed in Russia by Sergey Smolov, who is called the “Russian Master of Sports.” The program only contains prescriptions for squats with no recommendation for any other major lower body exercises.
Introduction: From October to December 2019, I attempted a Full Smolov Cycle for Front Squat and Bench Press. I got inspired by u/Your_Good_Buddy ’s awesome results from running a modified version of the Base cycle for Front Squat.
15 lip 2021 · The Smolov program, which is now Infamous and lifting circles, used an insane amount of frequency and a very aggressive linear progression approach to shock even the most seasoned lifters into experiencing growth that they previously thought was not possible.
