How long does the program last?
The program generally lasts for 6 weeks that is if you plan to do the standard three workouts per week. You can opt to go for an 8-week program wherein you would be working out 2x per week. The choice among the 2 options truly depends on how fast your body recovers.
What weight should I use for the other exercises?
The rule is very easy, the weight should not be more than what you will be using for your squats. The workouts are meant as accessory movements.
How do I figure out my beginning weight?
First, you need to figure out your 5RM and then subtract 5 pounds for every session. See formula below:
Beginning weight = 5RM-[5lbs (three workouts per week six weeks)]
What type of squat should I use?
Feel free to use a low or high bar, it truly depends on your aims. Are you a weightlifter? Maybe the top bar is excellent for you. Powerlifter? Maybe the low bar is the best way to go.
What if a gallon each day is too much for me?
If 8 points sound like very high, you may pick substitute protein supplements but just like the milk, ensure to take it after the exercise.
When should I take my milk?
Taking milk before an exercise is definitely a No go as there is a danger of you vomiting during the exercise. Take it all throughout the day after you have completed your exercise. Do your best to stick with the described one gallon per day though.
What exercise can I perform for warm-up?
Before you go for a full set of the squat, ensure to perform a few sets of 10 reps with a lighter weight. You may also include in some stretching and mobility job as part of the warm-up.
Can I follow this program continuously?
Since this program is extremely physically challenging, we advise you take at least 5-week break after completing the cycle going for another round of the twenty-rep squat.
How much rest between sets while on the Smolov?
Take as much as you need! If you’re in good shape figure about 5 minutes on average. The point is the lifting, not the rest between sets. If it takes you 2 hours to get 10×3 so be it…
Can I include DLs while following the Smolov Squat routine?
NO! After a full run through the whole routine AS WRITTEN you might experiment with using DLs as part of the warm-up procedure or other means of including lighter DLs.
Can I do upper body lifting during the full Smolov Squat routine?
Of course. Depending on your level of conditioning you may not need to reduce volume or intensity for upper body lifts. Some things may need significant adjustment or replacement with alternate exercises (e.g., bent rows may not be the best idea due to the high involvement of the low back).
When do I do my upper body lifting during the Smolov?
Whenever you can fit it in or prefer to do it. I like to do it in workouts separate from the squat workouts (bench in the morning, squat in the evening).
What is the Smolov Jr?
The Smolov Jr is a 3 week routine/rep scheme (although many have stretched it out to 4 or even 6 weeks). It’s less difficult than the similar base cycle of the full Smolov and is better suited to more lifts (e.g., it works well for bench). The routine is as follows:
Week 1 (SETSxREPSxWEIGHT)
Mon – 6x6x70%
Wed – 7x5x75%
Fri – 8x4x80%
Sat – 10x3x85%
Mon – 6x6x70%+10-20 lbs (bigger increase for bigger lift like squats)
Wed – 7x5x75%+10-20 lbs
Fri – 8x4x80%+10-20 lbs
Sat – 10x3x85%+10-20 lbs
Mon – 6x6x70%+15-25 lbs
Wed – 7x5x75%+15-25 lbs
Fri – 8x4x80%+15-25 lbs
Sat – 10x3x85%+15-25 lbs