My least favorite exercises which we should probably do more of

Here are five of my least favorite exercises which I hate, but love for their effectiveness and efficiency. If everyone who wants to get fit would do more of this on their own steam, they would destroy an entire industry with one stroke as there would be no more gyms around.

3 reasons on why to do Smolov 

There is some discussion out there whether it is stupid to do Smolov and if it is a one-sided program. It is extreme, but it delivers what it says on the tin: A bigger one repetition maximum on the squat. This makes it a good program if that is what is you want and I ran it in 2016. Here are my top three on why to do Smolov

Guide to Smolov

This is an overview and guidance for Smolov based on my experience. If you want to see how the program is structured in detail please refer to the Smolov post on the Stronglifts web page. I used their calculator and it worked. Here is the anecdotal report on how to make it through it without a major injury or dropping out.

14 Tips on how to survive Smolov

I have run a one month Smolov Jr cycle increasing my bench from 140kg to 150kg and followed with a Smolov 3 month cycle for squats increasing my PR from 140kg to 170kg. I think it is a very interesting program to run, especially when one of your lifts is very weak compared to the others.

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Explanation for the Smolov Jr Calculator

This is an explanation of the Smolov Jr calculator which has the purpose of being printed and taken to the gym after typing in your one repetition maximum. Please let me know if i could do anything better and improve. I hope you will find as much pleasure with the Smolov Jr program than I did. I personally moved my bench press from 140kg up to 150kg in one month.

The essential guido to gains with Smolov Jr

Based on what I gathered you can expect gains between 5 - 15kg within a month or 10 - 30 pounds. This blog post will outline the smolov jr program, publically available results reports and a mathematical approach to underpin these most likely outcomes, if you decide to go on the program. 

Smolov for bodybuilding

Do not take this article too serious when we are looking into whether Smolov is a good idea for bodybuilders or not. If you apply common sense with half a brain and read the program, it will be quite obvious to you that Smolov is generally not a good idea to be done for the purpose of winning a bodybuilding competition with very few exceptions. If you still need more convincing, read on ;)

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.

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. 

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.