Smolov Jr Bench Results

Hi all I write to you all today to tell you about my results from Smolov JR for the Bench Press. Lots of pain and soreness.

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Strengthening squat and bench.

Smolov jr bench results. Results posted amongst the forums ranged from impressive to negligible. I started off at a one rep max of about 240. Listen to your body on this one.

However if you stick with it and add weight intelligently you should make great progress on your lifts. It is also very often used for bench press. Every week of Smolov Jr has 4 training days.

I finished gave up really a round of Stronglifts 5X5 because I was squatting 300 lbs 5X5 show off moment. Every muscle will be sore in the first cycle so make sure you use my 7 tips to recover fast. Its not nearly as brutal as the original squat program but still enormously challenging.

Lifters were quoting up to 15kg gains in the Bench Press and some boasting a 30kg increase on the Squat. It was the third time I run it for the bench with positive results each time. Overall Feedback About Smolov.

The payoff however is well worth the effort its not uncommon for a lifter to put over 20 pounds onto their bench press in just 4 weeks. This is because our bodies typically hit a supermassive growth spike around the 6-8 week mark that will basically give a huge muscle growth spike as highlighted in the graph below. If you start the cycle feel sore and want to quit use that as reassurance to keep going.

Is an abbreviated version of the Smolov squatting protocol. For many of you this 4-day per week regimen will include some of the toughest sets youve ever attempted. A lesser known but still incredibly effective variant of the Smolov squat program is affectionately known as the Smolov Jr.

It is often run for the squat or the bench press. All of this happened in a span of around 1 year. Bench press program is strictly for the lifters who want to see people get knocked off their feet when they answer the classic How much do ya bench question.

Did a little running on off days too. It will increase your bench press your form and your pecs shoulders and triceps will explode. Be ready for pain.

Its a three week program designed to improve your one rep max. It incorporates progressive overload meaning a calculated increase in weight over the 13 week cycle that should result in a significant personal best. Smolov Jr is a shorter version of the full Smolov program lasting only 3 weeks.

For bench and thought Id share my results. Smolov jr bench results. Smolov Jr Bench results - 30lbs.

The Smolov Bench Program is best described as. Smolov JR - 10lbs per week cycle. The Smolov Jr.

The official Smolov Bench Program only runs 4 weeks however- I recommend doing it for 6-8 weeks to see serious results. Max attempt after 3 weeks of Smolov Jr. This month Dec 2017 I ran Smolov Jr on both my Back Squat and Bench Press.

About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy Safety How YouTube works Test new features 2021. If anyone was considering doing the Smolov Jr. I used 280 for my starting max and used the 4 dayweek program.

Program I highly recommend it. You need to have an iron will for when the going gets tough because it. I went from 140 to 150kg during my first run 150 to 160 during my second and I added another 10 kilos to my max this time.

Unlike the full Smolov program Smolov Jr can be run twice in a row if a week of rest is taken between cycles. My bench max has been stuck around 275-290 for years. Just finished my first run at Smolov Jr.

After your first Smolov Jr Cycle take a month and reassess. In closing if youre looking for strength gains we can recommend no better routine than Smolov Jr. The brutal squat program that almost guarantees a big pr.

I didnt do much else besides a set of 5 pull-ups between each bench set. After the first 2-3 weeks all soreness from the routine was minimal. I tested both mi.

Here is what you can expect during each training week for Smolov Jr. Smolov Jr Bench Results. My bench jumped from 265 to 315 in six weeks.

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