Use the Smolov Jr. Calculator beneath to generate your coaching weights for the Smolov Jr. program. Simply enter your one-rep max for the squat or bench press and the way a lot weight you’d like so as to add after Weeks 1 and a couple of.
Smolov Jr. Program Overview
Smolov Jr. is a high-frequency coaching program designed to quickly enhance both your squat or bench press. In contrast to common energy packages, Smolov Jr. focuses on one train solely. For 3 weeks, you simply squat or simply bench press—nothing else.
It’s a shorter, much less intense model of the 13-week Smolov Squat Program.
Smolov Jr. Set and Rep Scheme
On Smolov Jr., you practice 4 days per week, repeating the identical set and rep scheme every week:
- Day 1: 6 units × 6 reps
- Day 2: 7 units × 5 reps
- Day 3: 8 units × 4 reps
- Day 4: 10 units × 3 reps
For instance, should you resolve to observe the Smolov Jr. bench program, you do 6 units of 6 reps of the bench press on Day 1, 7 units of 5 reps of the bench press on Day 2, and so forth. The identical construction applies should you’re doing Smolov Jr. for squats.
Smolov Jr. Schedule
Depart a relaxation day between the primary three classes every week and after the final one. For most individuals, which means coaching on:
- Monday (Day 1)
- Wednesday (Day 2)
- Friday (Day 3)
- Saturday (Day 4)
Calculating Your Coaching Weights for Smolov Jr.
Every Smolov Jr. exercise specifies precisely how a lot weight to carry, expressed as a share of your “one-rep max” or your “coaching max.” As an example, if this system says “6 units × 6 reps @ 70%,” you do 6 units of 6 reps with 70% of your one-rep max or coaching max.
Your one-rep max is essentially the most weight you may carry for a single rep with good kind. Your coaching max is a barely lighter weight—normally 90% of your one-rep max.
Historically, weightlifters used their one-rep max to calculate their Smolov Jr. weights. Nonetheless, most consultants now advocate utilizing your coaching max (extra on why shortly), which is what our Smolov Jr. Calculator does.
As you progress from week to week, you’ll regularly enhance the load to maintain progressing. Right here’s how that appears in apply:
Week 1:
- Day 1: 6 units × 6 reps @ 70%
- Day 2: 7 units × 5 reps @ 75%
- Day 3: 8 units × 4 reps @ 80%
- Day 4: 10 units × 3 reps @ 85%
Week 2
- Day 1: 6 units × 6 reps @ 70% + 5-to-10 kilos
- Day 2: 7 units × 5 reps @ 75% + 5-to-10 kilos
- Day 3: 8 units × 4 reps @ 80% + 5-to-10 kilos
- Day 4: 10 units × 3 reps @ 85% + 5-to-10 kilos
Week 3
- Day 1: 6 units × 6 reps @ 70% + 10-to-20 kilos
- Day 2: 7 units × 5 reps @ 75% + 10-to-20 kilos
- Day 3: 8 units × 4 reps @ 80% + 10-to-20 kilos
- Day 4: 10 units × 3 reps @ 85% + 10-to-20 kilos
Why You Ought to Use Your Coaching Max for Smolov Jr.
Whereas calculating your Smolov Jr. coaching weights utilizing your one-rep max can work, it’s not fashionable as a result of it’s unnecessarily demanding.
In case you base your Smolov Jr. weights in your full one-rep max, a lot of your units—espcially these later in your exercises—will push you very shut (if not all the way in which) to muscular failure, the place you may’t carry out one other rep regardless of giving most effort.
Coaching this intensely for a number of days per week shortly turns into draining, and research present that it’s no more practical for gaining energy than stopping just a few reps shy of failure. In truth, it might even be much less efficient.
That’s why utilizing your coaching max (90% of your one-rep max) is smarter. This method makes every set barely much less taxing, retains you farther from failure, reduces damage danger, and nonetheless supplies sufficient depth to maximise energy features.
READ MORE: Does Coaching to Failure Assist You Construct Extra Muscle? What Science Says
Find out how to Use the Smolov Jr. Calculator for Bench Press & Squat
Whereas it’s vital to know how the depth modifications all through every week on Smolov Jr., you don’t have to do the maths your self. Our Smolov Jr. Calculator will generate your precise coaching weights for all three weeks. Right here’s use it:
- Choose your most well-liked unit: kilos (lb) or kilograms (kg).
- Enter your one-rep max for the squat or bench press. (In case you don’t understand it, estimate it utilizing the Legion One-Rep Max Calculator.)
- Choose how a lot you need to enhance the weights by after Week 1 (Improve After Week 1) and Week 2 (Improve After Week 2). In case your coaching was straightforward, enhance by 10 lb (5 kg). If it was difficult, enhance by 5 lb (2.5 kg).
- Write down your outcomes or use the shape above to get them despatched straight to your inbox.
Find out how to Progress on Smolov Jr.
The important thing to creating fast progress on Smolov Jr. is choosing the proper weekly weight will increase. You do that based mostly on how the earlier week felt:
- If Week 1 felt straightforward, add 10 lb (5 kg) in Week 2.
- If Week 1 felt robust, add 5 lb (2.5 kg) as a substitute.
Repeat this course of after Week 2:
- If Week 2 felt manageable, add one other 10 lb (5 kg) in Week 3.
- If Week 2 was difficult, add simply 5 lb (2.5 kg).
Adjusting Your Weekly Weight Will increase Utilizing the Smolov Jr. Calculator
Most individuals use the Smolov Jr. Calculator to plan out their total program forward of time. Nonetheless, many weightlifters initially overestimate how a lot weight they will add week-to-week.
For instance, you would possibly assume you’ll comfortably deal with 10-lb (5-kg) jumps, solely to find after Week 1 that your plan was overly formidable.
If this occurs to you, revisit the Smolov Jr. Calculator after your first week and cut back your “Improve After Week 1” from 10 lb (5 kg) to five lb (2.5 kg). It will make Week 2 extra manageable.
Then, after Week 2, reassess. If including 10 lb (5 kg) once more looks like an excessive amount of, modify your “Improve After Week 2” to five lb (2.5 kg) to make Week 3 much less of a grind.
However, some folks begin too conservatively. They plan for 5-lb (2.5-kg) will increase, solely to seek out that Week 1 felt too straightforward and so they may have pushed tougher.
If this occurs to you, revisit the Smolov program calculator after Week 1 and enhance your “Improve After Week 1” from 5 lb (2.5 kg) to 10 lb (5 kg). It will make Week 2 more difficult.
Then, after Week 2, reassess. In case you’re nonetheless dealing with the weights simply, modify your “Improve After Week 2” to 10 lb (5 kg) as a substitute of 5 lb (2.5 kg) to make Week 3 as productive as doable.
Smolov Jr. Equipment
Most Smolov Jr. program guides advocate focusing solely on the train you’re attempting to enhance. Which means should you’re working the Smolov Jr. bench program, you solely bench press—and should you’re utilizing it to enhance your squat, you solely squat.
Whereas this reduces restoration calls for, it isn’t ideally suited if you wish to keep muscle in different areas. For instance, your legs and again should you’re solely benching, or your higher again, chest, shoulders, and arms should you’re solely squatting.
That’s why doing a little accent work on Smolov Jr. is smart.
The trick is to . . .
- Do as little additional accent train quantity as doable to keep your measurement and energy.
- Do one accent train per exercise after you’ve completed your Smolov Jr. coaching. That’s all it takes to maintain your different physique elements from getting smaller and weaker.
With that in thoughts, right here’s what I like to recommend in your Smolov Jr. accent work:
Smolov Jr. Squat Equipment
- Day 1: Squat + Shoulder Press: 3 units of 4-to-6 reps
- Day 2: Squat + Lat Pulldown: 3 units of 4-to-6 reps
- Day 3: Squat + Bench Press: 3 units of 4-to-6 reps
- Day 4: Squat + Leg Curl: 3 units of 6-to-8 reps
Smolov Jr. Bench Press Equipment
- Day 1: Bench Press + Leg Press: 3 units of 4-to-6 reps
- Day 2: Bench Press + Barbell Row: 3 units of 4-to-6 reps
- Day 3: Bench Press + Romanian Deadlift: 3 units of 4-to-6 reps
- Day 4: Bench Press + Lat Pulldown: 3 units of 4-to-6 reps
Who Is the Smolov Jr. Program For?
Earlier than we speak about who Smolov Jr. is for, let’s be clear about who Smolov Jr. most undoubtedly isn’t for.
If . . .
- You’ve been weightlifting for lower than 1 yr
- Your squat or bench press energy is progressing on a special program
- You possibly can’t practice 4 days per week
- You’re slicing
- Your restoration and sleep are compromised (you’re employed shifts otherwise you’re a brand new mum or dad, for instance)
- Your objective is to construct whole-body muscle, not simply enhance your squat or bench press
. . . Smolov Jr. isn’t for you.
If, nevertheless, you’re an intermediate or superior weightlifter whose progress has slowed or stalled, and also you’re on high of your weight-reduction plan, restoration, and sleep, Smolov Jr. may be price a shot.
Keep in mind, although, that the Smolov Jr. program is grueling, so don’t start should you aren’t all in.
What to Count on from Smolov Jr. Outcomes
Most weightlifters on the Smolov Jr. bench program add 15-to-30 kilos to their one-rep max, although some report features of as much as 60 kilos.
Squat enhancements are normally even bigger, with most gymgoers rising their one-rep max by 30-to-60 kilos in simply three weeks.
The one caveat is that you must be on high of your weight-reduction plan, restoration, and sleep. In case you aren’t consuming sufficient energy and protein, sleeping 7-to-9 hours per week, and minimizing stress, your outcomes will undergo.
3 Ideas for Maximizing Your Progress on Smolov Jr.
1. Eat sufficient energy and protein.
To get the most effective outcomes from Smolov Jr., it’s essential to eat sufficient energy and protein to assist restoration and muscle progress. As a common rule, intention to:
For extra customized recommendation on precisely what to eat to maximise muscle and energy achieve, take the Legion Weight loss plan Quiz.
2. Optimize your coaching.
Earlier than you run Smolov Jr., ensure you’ve constructed a stable basis of energy and may carry out the train you’re going to be focussing on with good kind.
As a rule of thumb, intention for the next energy requirements earlier than beginning Smolov Jr.:
Males:
- Bench press at the least 1.25× your physique weight
- Squat at the least 1.5× your physique weight
Ladies:
- Bench press at the least 0.5× your physique weight
- Squat at the least 0.75× your physique weight
When you begin, don’t plan to run it indefinitely. The primary time you strive Smolov Jr., persist with a single cycle. After that, change to a extra well-rounded energy program to get well, keep your new numbers, and construct energy extra broadly.
In case you want customized recommendation about which common energy coaching program will work finest for you, take the Legion Power Coaching Quiz.
After at the least 8-to-12 weeks of common energy coaching, you may return to Smolov Jr. for an additional cycle. Over time, you would possibly even be capable to run back-to-back Smolov Jr. cycles, with per week of restoration in between—however provided that you’re recovering effectively and nonetheless progressing.
3. Take the proper dietary supplements.
These dietary supplements might help you optimize your efficiency and features whereas following the Smolov Jr. program:
- Protein powder: Protein powder, resembling whey or casein, supplies your physique with the vitamins wanted to construct muscle tissue and get well from exercises. For a clear and scrumptious protein powder, strive Whey+ or Casein+.
- Creatine: Creatine boosts muscle and energy achieve, improves anaerobic endurance, and reduces muscle injury and soreness out of your exercises. For a pure supply of creatine, strive our creatine monohydrate, creatine gummies, or Recharge.
- Pre-workout: A high-quality pre-workout enhances vitality, temper, and focus, will increase energy and endurance, and reduces fatigue. For a top-tier pre-workout containing clinically efficient doses of 6 science-backed substances, strive Pulse with caffeine or with out.
(In case you’d like much more particular recommendation about which dietary supplements it is best to take to achieve your well being and health objectives, take the Legion Complement Finder Quiz, and in lower than a minute, you’ll know precisely what dietary supplements are best for you.)
FAQ #1: Does Smolov Jr. work?
Sure, offered you prioritize your weight-reduction plan, sleep, and restoration, you may anticipate to realize as much as 30 kilos in your bench press or 60 kilos in your squat in a single 3-week Smolov Jr. cycle.
FAQ #2: Is Smolov Jr. price it?
In case your objective is to shortly enhance your squat or bench press and also you’re ready for a tricky program, Smolov Jr. is price it. If not, a much less intense program will go well with you higher.
FAQ #3: Is there a Smolov Jr. deadlift program?
Not formally, and I wouldn’t advocate working Smolov Jr. for deadlifts. The high-frequency, high-volume nature of Smolov Jr. doesn’t lend itself to deadlifts—you’d doubtless wrestle to get well session to session. If you wish to enhance your deadlift, a greater possibility could be a lower-volume program like Larger Learner Stronger, 5/3/1, or one among Greg Nuckol’s particular deadlift packages.
Scientific References +
- Vieira, João Guilherme, et al. “Results of Resistance Coaching to Muscle Failure on Acute Fatigue: A Systematic Overview and Meta-Evaluation.” Sports activities Drugs, 9 Dec. 2021, https://doi.org/10.1007/s40279-021-01602-x.
- Davies, Tim, et al. “Impact of Coaching Resulting in Repetition Failure on Muscular Power: A Systematic Overview and Meta-Evaluation.” Sports activities Drugs, vol. 46, no. 4, 14 Dec. 2015, pp. 487–502, https://doi.org/10.1007/s40279-015-0451-3.
- Davies, Tim, et al. “Erratum To: Impact of Coaching Resulting in Repetition Failure on Muscular Power: A Systematic Overview and Meta-Evaluation.” Sports activities Drugs, vol. 46, no. 4, 18 Feb. 2016, pp. 605–610, https://doi.org/10.1007/s40279-016-0509-x. Accessed 18 Oct. 2019.
- Carroll, Kevin M., et al. “Divergent Efficiency Outcomes Following Resistance Coaching Utilizing Repetition Maximums or Relative Depth.” Worldwide Journal of Sports activities Physiology and Efficiency, vol. 14, no. 1, 1 Jan. 2019, pp. 46–54, https://doi.org/10.1123/ijspp.2018-0045. Accessed 27 Aug. 2020.
- Stokes, Tanner, et al. “Latest Views Concerning the Position of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Train Coaching.” Vitamins, vol. 10, no. 2, 7 Feb. 2018, p. 180, www.mdpi.com/2072-6643/10/2/180/pdf.
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