How to use Smolov jr

 Smolov Jr can be used as a boost cycle between less aggressive training schemes when you are plateauing or training around an injury. With a lower back injury, I was able to push my bench press from 140kg to 150kg while putting less stress on my lower back. 

Program

Smolov Jr is an intense cycle focusing on one lift only in which you will train four times a week. The program structure is outlined in the attached picture. You can see more details in my Smolov Jr review in which I go into more details.

Plateau Buster

Smolov Jr can be used as a plateau buster. This means whenever you are stuck on a particular lift on a particular weight you can mix in a month to bust through that plateau. This is recommended if you are a more experienced lifter and know how to cycle off and on to programs in a goody way. If you have less than two years experience in the gym, maybe try other programs first. A deload can also be a good way of coping when you hit a brick wall. Try a deload & reattempt approach first. When this does not work, bring out the big guns like Smolov Jr and its bigger brother Smolov.

Injury

Another option would be a lower back injury like in my case. Always consult a doctor before deciding to keep training, because technically speaking, it is a stupid idea. However if you are a professional lifter or crossfitter you may do not have the option of missing a season or being one to two months without any gym time. If yu hurt your pecs, you may want to try Smolov Jr. If you hurt your lower-back like me and have to stop deadlifting for a while, have a go at the bench press. As this program is stupidly focused, it is good for stupid people like me who want to train around injuries ;). 

Specializing in bench press

I think this program can also have a lot of use for those amongst you who only want to boast a big bench and do not care about having chicken legs. If you are competing in bench press meets only you might want to look at combinations of Korte's 3x3 and Smolov cycles do outdo the competition. If you want to start right now, i designed a Smolov Jr calculator that can be printed and taken to the gym. I always find it fulfilling to cross off the sets I have successfully completed with a pen. There is just more satisfaction in that than clicking a button on an app.

Further reading

• 3 reasons on why to do Smolov
• 5 minute guide on smolov to start right away
• 5 minute simple lessons for smolov for bodybuilding
• Can you use Smolov for the bench press
• Can you use Smolov for the deadlift
• Detailed Smolov Squat routine review
• Explanation for the smolov Jr Calculator
• How often do you train on Smolov Jr
• How to program Smolov jr to not get your butt kicked
• Smolov for advanced lifters
• Smolov for beginners
• Smolov for intermediates
• Smolov jr review
• Smolov vs German Volume Training
• Smolov vs Stronglifts 5x5
• Smolov vs Jim Wendler 531
• The essential guide to gains with Smolov Jr
• What is smolov jr
• When to do smolov jr
• When to use smolov jr