Supplements: GABA

Please always consult a doctor before taking any supplements. Supplements are no replacement for a well-balanced diet. In this article, I look at information about Gaba from various internet sources. I am not a doctor or nutritionist and just help you to save time by consolidating what I read. Please follow the links to make up your own mind. In total GABA seems to be a suboptimal supplement for the purposes of strength training compared to other options like protein supplements.

How often do you train on Smolov Jr 

In short four times a week for a month. You can prolong this if you so may wish, but it is not recommended as Smolov Jr is designed very unbalanced and is better used as a shock cycle rather than a solid program to build a basis. Therefore also consider different programs like Stronglifts 5x5 or starting strength if you are a beginning lifter. Two years or more experience would be a good fit for doing Smolov Jr.

Supplements: Colostrum

I personally have not tried colostrum yet and I am not a doctor, so please always double check before supplementing it. Colostrum is not suitable for vegetarians and individuals who are allergic to milk products. All in all, colostrum seems to be a more natural, more active growth, more expensive supplement which can replace your whey, casein, and creatine diet components if you can afford it. 

What is colostrum ?

Colostrum is a special type of mother milk which is produced by mammals right before birth. It has less volume and more nutrients than the milk which is being produced after birth. Therefore, colostrum has higher concentrations of growth hormones, proteins, and ingredients which strengthen the immune system. As the digestive systems of young mammals have to develop and therefore can not process high volumes of milk this is beneficial to the newborn. Think about colostrum as a super food for newborns to grow quicker and immunise them. 

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. 

Why deload on Wendler?

A deload helps you to protect yourself, get used to a new rep scheme, progress for longer, and stay alert and humble. All of these elements have been incorporated for a reason in Wendler. If you speed it up, you pay the price like I did getting a back injury in my 8 months on Wendler.

Somolov Jr Review

I personally have done Smolov Jr for the first time in April 2016. Within a month, I was able to add 10kg to my bench press moving the needle from 140kg to 150kg at 86kg - 88kg bodyweight at the time. The program is easy to follow and you see my stats above. If you want to run it yourself you will find an excel spreadsheet at the end of this post to print and take to the gym. 

Why are there only 1 x 5 Deadlifts in Stronglifts 5x5 ?

Overall volume

Stronglifts is a program that already has a considerable amount of volume in a week on the big three lifts compared to other more advanced programs. The squat is being emphasized most, as this is the movement which will have the most carry over to overall fitness and strength performance. The reason for this is that the back squat as incorporated partially or fully in other many other movements in fitness and it also works on your overall mobility.

How to program Smolov Jr

The program itself is pretty simple to calculate and the details are outlined in the post. I would highly recommend digging a bit deeper on how to pick your numbers and why you are doing such a focused, high-intensity program, before doing it for longer than a month. 

How to do Stronglifts 5x5 without a spotter

When doing Stronglifts without a spotter it is paramount to have good technique and common sense. In this article I will explain how both is expressed in detail when doing Stronglifts by describing technique, setup, what to do if you fail and why you should stay calm at all times during a lift. Even if you think you have good technique maybe do a little refresh here and take home some extra knowledge around rack setup and how to behave when a fail occurs.  

When to do Smolov Jr

Smolov Jr. is a single lift program in which you only do one of the three major lifts in powerlifting. It is best used when you are slightly injured or you want to boost a specific lift.