Hello, Aha, and welcome to Muscle For Life. I’m Mike Matthews. Thanks for becoming a member of me as we speak to be taught in regards to the Smolov Squat program, which is a excessive quantity, excessive frequency specialization routine for enhancing your squat as shortly as potential. It is usually extraordinarily tough. It’s most likely one of the crucial in style, tough applications which you can comply with.
Many hardcore weightlifters thought of a ceremony of passage of types. However in case you prefer to squat, Or in case you don’t just like the squat, however you wish to get higher at squatting, it’s a very efficient manner of doing quite a lot of squatting and getting higher at squatting. It’s not only a vein and masochistic. Option to brag on social media, however it isn’t for everybody and it isn’t at all times warranted.
It is dependent upon your circumstances and your aim. Some individuals ought to take into account following it and a few individuals shouldn’t. And I’m going to be breaking all of it down in as we speak’s podcast earlier than we sink our enamel. Have you ever ever questioned what energy coaching cut up it is best to comply with? What rep ranges it is best to work in, what number of units it is best to do per exercise or per week?
I created a free 62nd coaching quiz that may reply these questions for you and others, together with how steadily it is best to prepare every main muscle group, which workout routines it is best to do, what dietary supplements it is best to take into account which of them are a minimum of value taking and extra. To take this quiz and to get your free personalised coaching plan, go to Muscle For all times.present, muscle.present/coaching quiz, reply the questions, and be taught precisely what to do within the gymnasium to realize extra muscle and energy.
All proper, so what is that this Smolov Squat program? Why is it referred to as the Smolov Program? It’s a 13 week weightlifting program that’s particularly designed to maximally improve your squat energy, and it was named after its creator and the Russian Grasp of Sport, as he’s typically referred to Serge ov, who reportedly used.
The rules of this program to coach the dominant Russian weightlifters of the mid to late twentieth century, and due to their success, Moof turned a mainstay in Soviet weightlifting circles, but it surely didn’t acquire worldwide notoriety till 2001 when former Soviet Particular Forces bodily coaching teacher and main health determine.
Pavel Satlin wrote about it within the now defunct Energy Lifting USA Journal. And since then, small love has develop into notorious for its brutal excessive frequency, excessive depth method to squatting that usually guarantees relying on who’s pitching it, however you’ll typically see individuals say that in 13 weeks, simply three months, mainly you’ll be able to add as much as 100 kilos to your.
One rep Max. Now, I discussed although that Molo shouldn’t be for everybody. So earlier than I discuss who it’s for, let me be very clear about who it isn’t for. So don’t do that program. Should you haven’t been weightlifting for a minimum of three years and also you haven’t been doing correct energy coaching for a minimum of three years, don’t do OV in case your squat energy is already progress.
Frequently on a unique program that you simply like, simply hold going. Don’t do small lab. Should you can’t prepare 4 days per week, don’t do it. Should you’re reducing, it’s far too intense. If you’re additionally in a calorie deficit, you aren’t going to have the ability to absolutely get well out of your coaching. You’ll run into issues.
Don’t Domo of in case your restoration and sleep are already compromised, possibly you’re employed shifts, possibly you’re a new guardian for no matter cause. If you’re not recovering and sleeping nicely, don’t Domo of and don’t do it. In case your aim is to construct entire physique muscle and energy, if it’s not. Particularly to extend your squat.
If nonetheless, you might be an intermediate or a sophisticated weightlifter, and in case you’ve made quite a lot of progress in your squat already, if you’re sturdy and now your progress has stalled, and possibly you have got tried to make some modifications to your coaching to unstick it, possibly. Periodized your coaching a bit bit in another way.
You’ve added some quantity, nonetheless caught or possibly barely shifting, and you realize what you’re doing along with your food plan. You already know that you’re recovering nicely. If you’re sleeping nicely, then small of is likely to be value a shot. Be mindful although that this program actually is grueling. Many individuals who tried give up early due to exhaustion or damage.
So it’s actually not value even making an attempt until you might be psychologically all in, and due to how demanding this program is, most individuals. Can run it efficiently. Don’t do it fairly often. Perhaps as soon as per 12 months, possibly even as soon as each one and a half or two years. It’s positively not a long run way of life kind of coaching program.
Okay. Now that the caveats are outta the best way, let’s discuss this system itself. How does this program work? I discussed it’s a 13 week program, and in these 13 weeks you might be doing 5 phases. You’re doing what’s referred to as a section in a base cycle. Switching section, an intense cycle and a taper week, and this system outlines exactly how a lot it is best to carry in each set primarily based on a proportion of both your one rep max, which is the utmost quantity of weight you’ll be able to carry for a single repetition by means of a full vary of movement with correct approach or your coaching max, which is a proportion of your one rep max.
Usually about 90% or so of your one rep max. Your coaching, Max is sort of a conservative one rep max. It’s tough, however you’ll be able to positively do multiple rep. You possibly can most likely do three or possibly even 4 in case you actually needed to. Now historically, individuals would work with their one rep max, which they might typically calculate primarily based on some rep max testing.
Put some heavy weight on the bar, Do as many reps as you’ll be able to. Some are within the vary of most likely two to 6, after which calculate your one rep max from there, or do precise one rep max. Every now and then and you’ll get both manner, a reasonably correct one rep max estimate, and in case you deliver that over to small A, it may trigger issues as a result of it makes it much more demanding.
And in order that method has fallen out of favor lately. For the coaching max method, which I discussed utilizing your coaching Max, which once more is often about 90% of your one rep max, and that’s what I might advise if you’re going to strive small off. As a result of in case you do this, it’ll guarantee you’ll be able to full your entire units and your reps.
In the best way that you’re presupposed to, and also you’ll be capable of do it with out carrying your self to a frazzle and rising the danger of damage, or a minimum of with minimizing the chance of these issues taking place. So to be clear, in case you’re gonna run small off. Use a coaching max of 90% of your one rep max, which you’ll calculate once more by wanting into your exercises and discovering some units that you simply’ve carried out possibly within the final month or so on the squat that had been heavy and comparatively near failure.
So let’s say you probably did three 15 for 4 and also you had possibly one or two good reps left and also you had been monitoring that info, you ought to be monitoring that info. And so then you can go to a calculator and say, All proper, three 15 for six, I most likely may have carried out six. The place does that land imply when it comes to one rep max?
After which take that quantity, multiply it by 0.9, and that may be your coaching max. And so then when small regulation requires say, 80%, 80% of your coaching max, not your. One rep Max. Okay, in order that first section of this system section in, what do you do within the section in Whereas that’s mainly meant to get your physique prepared for the pains of what you have got forward of you of.
Heavy squats three to 4 days per week. The exercises are presupposed to be comparatively straightforward. They need to really feel that manner. If they don’t really feel that manner, examine your numbers. Once more. You most likely have calculated your coaching max incorrectly, so examine your math and I received’t clarify all the exercises if you need.
The exercises themselves. Head over to legion athletics.com, seek for OV S M O L O V, and also you’ll discover an article that this podcast relies on. And in that article, you’ll be able to see all the exercises of all phases. So for instance, I’ll simply. Offer you a pair simply so you’ll be able to perceive. However once more, if you wish to really comply with this system, take a look at the article as a result of you will have it for programming your exercises.
However your exercise one week, One section in three units of eight reps at 65% of your coaching max. In order that’s fairly straightforward. And you then do one set of 5 reps at 70%, adopted by two units of two reps at 75, adopted by one set of 1 rep. 80%, and that’s your exercise. That’s exercise one. After which exercise two is strictly the identical.
After which Exercise three has a few completely different modifications, has a rise in units, in a single case, a rise in weight in one other case, and you then go into your second week. Which could be very easy. Exercise one is one set of 5 reps at 80%, after which the following exercise is only one set of 5 at 82.5%. And the ultimate exercise of the week is one set of 5 reps at 85%.
And that’s it for the section in. And once more, you don’t should attempt to keep in mind any of that or take notes. Simply head over to legion athletics.com, seek for OV S M O L O V, and you may see all of it laid out. That takes us to the bottom cycle, and that is probably the most tough a part of Molo as a result of it combines excessive frequency with excessive quantity and excessive depth.
The trifecta of energy coaching, doom nightmarishly laborious energy coaching. And so right here’s what it seems like Throughout weeks three to 6 of this base cycle, you might be squatting 4 occasions per week, and within the remaining week you might be squatting twice. And as you progress by means of all of that, you have got alternatives to extend the quantity of.
That you’re lifting. This system recommends rising the burden by 20 kilos within the second week of the bottom cycle. In order that’d be week 4 of this system, after which one other 10 kilos in the course of the third week, which might be week 5 of this system. However these will increase aren’t. Forged iron. So for instance, in case you fail to finish the prescribed units and reps within the first week of the bottom cycle, you wouldn’t wish to improve weight.
You’ll keep on the similar weight within the second week, or in case you discover it very difficult, however simply. About doable. You get it carried out, but it surely’s very laborious. Then as a substitute of accelerating the burden by 20 kilos in week 4, you’d do a ten pound improve adopted by one other 10 pound improve. If that first 10 pound improve can also be.
Doable. And the identical factor applies to that second improve, that 10 pound improve in case you efficiently accomplish the 20 pound improve. So in case you do this after which transfer to the ten pound improve and may’t full your exercises as prescribed, you then wish to return to. The earlier weight, or possibly you can do a 5 pound improve as a substitute and see how that goes.
So within the remaining week of this base cycle, I discussed that you’re doing simply two exercises and there aren’t any set in rep targets in these exercises. As an alternative, what you might be doing is figuring out your new squat one rep Max. You’re seeing how a lot energy you’ve gained to date in this system, and to do this, what it’s worthwhile to do is just be sure you full a radical, heat.
And you then load the bar along with your present coaching Max, and you then carry out one set of 1 rep of the squat, and you then relaxation for 3 to 5 minutes and also you add 10 to twenty kilos to the bar, or a smaller improve if that first set was very tough. You’re beginning to see why this program is for skilled weightlifters since you want to have the ability to decide primarily based on the issue of that one rep, how a lot weight you’ll be able to add to the bar.
Full one other rep. And so that you do this and also you do one other set of 1 rep and also you’re persevering with that strategy of including weight, performing one rep, resting three to 5 minutes till you attain your restrict. And that’s your new squat one rep Max that you’ll use for additional calculations in this system.
And simply so you have got an thought of what these base cycle exercises appear to be, week three, exercise one is solely 4 units of 9 reps at 70% of your coaching max. Exercise two is 5 units of seven reps at 75%. Exercise, three, seven units of 5 reps at. 80% in exercise for 10 units of three reps at 85% of coaching max.
And within the following week, you had been presupposed to do the identical exercises with heavier weights. So once more, in case you had been in a position to full that week three efficiently, and you’re feeling like you too can full it efficiently with 20 extra kilos on the bar, you then do this. Should you assume 10 kilos is extra acceptable, you do this.
Or in case you couldn’t efficiently full. Every of these exercises, you’d keep on with these weights and easily repeat it. After which the following week, once more, similar exercises, ideally with heavier weights. After which on that sixth week, you have got solely two exercises. You’re solely supposed to coach twice that week. And in each of these periods, you’re constructing as much as your one rep max.
And that then completes the bottom cycle that’s adopted by the switching section, which is mainly a two week deal load that simply provides you a relaxation from all the work that you simply did. And this system doesn’t prescribe particular exercises in the course of the switching section. As an alternative, it recommends that you simply use the time to give attention to creating velocity and energy.
So if you wish to prepare throughout this switching section, right here’s what I like to recommend. You do two to a few exercises per week. You do three to 5 units of 1 decrease physique train. Per exercise, you do 5 reps per set. You employ workout routines that develop decrease physique energy, equivalent to the facility clear or bounce squat, and the paused again squat, and also you by no means carry greater than 70% of your coaching max as a result of keep in mind, that is presupposed to be a deload section and also you additionally wish to be specializing in velocity, energy explosion.
Full every rep as explosively as potential whereas sustaining good type of. Okay, we’re carried out Deloading. What will we do now? We do the extreme cycle, and it is a 4 week cycle with quantity and frequency turned down a bit bit to permit for greater coaching depth, so the weights are going to get heavy, fewer exercises, fewer units, fewer reps per week, however heavier hundreds.
And to calculate your weights for the extreme cycle you wish to take your new. One rep Max that you simply decided within the remaining week of your base cycle. Keep in mind these two exercises that you simply used to construct as much as your one rep max? So you are taking your finest efficiency from these exercises, you multiply that by 0.9 to get your new coaching max.
You calculate your entire coaching weights within the intense cycle as a proportion of that coaching max. So for instance, if you’re a powerful boy and your new one rep max is 450 kilos, your new coaching max could be 405 kilos. After which when this system calls so that you can carry 90%, that’s 90% of 4 0 5, not 4 50.
And I received’t waste your time strolling you thru all the exercises within the intense cycle. Once more, simply go over to lesion athletics.com, seek for ov, and you may examine them out. However simply to provide you an thought, right here’s week 9 of this system. First week of the extreme cycle exercise one. One set of three reps at 65%, adopted by one set of 4 reps at 75%, folded by three units of 4.
85%. So now we’re getting tough adopted by one set of 5 reps at 85%. Fairly tough, adopted by one other set of 5 reps at 85%. That’s exercise one. Exercise two is one set of three reps at 60%. One set of 4 reps at 70, one set of 4 reps at 80, one set of three reps at. That’s getting tough.
Two units of 5 at 85%. That’s fairly tough. And the ultimate exercise is one set of 4 at 65, 1 set of 4 at 65, 1 set of 4 at 71, set of 4 at 70, and 5 units of 4 at 80%. And as you’re employed by means of the following couple of weeks, the weights get progressively heavier. You’re employed as much as, for instance, ending with 4 units of three reps at 95% of your coaching max.
And that then completes the extreme cycle, and that’s adopted by the taper week, the ultimate week of this system. Simply two exercises, fairly low quantity. After which you have got yet another probability to check your one rep Max. To see what all of this has rot. And whereas these exercises are low quantity, they’re nonetheless heavy hundreds.
Exercise one is one set of three reps at 71 set of three reps at 80, two units of 5 at 90, and three units of 4 at 95. That’s some heavy weight. That’s tough. Then you definitely do a second exercise that’s just like that little bit lighter weights, adopted by your remaining construct as much as one rep max exercise, the place you do 4 units, and in every one you construct as much as a one rep max.
And in order that’s it for a way the Smolov program works. Once more, tough however efficient. If you are able to do it, in case you meet the standards I shared earlier on this podcast, and in case you didn’t hear that, return to the start of the podcast and hear, as a result of once more, this program shouldn’t be for everybody. I don’t suggest.
Somebody bounce into it just because they assume it sounds enjoyable or they wish to exhibit on social media, or they wish to maximize their squat, they won’t be prepared for it. And I wanna wrap up with a few questions that folks typically ask about this system. One is, If it’ll aid you construct muscle, or whether it is good for constructing muscle and there’s no query that it may aid you construct muscle as a result of it encourages you to progressively overload your muscle tissues by lifting heavy weights, and that’s the primary driver of muscle development.
However Small LO shouldn’t be one of the best coaching program for individuals whose major aim is to realize muscle of their decrease physique, particularly. In the event that they wish to acquire muscle elsewhere as nicely, as a result of as you have got gathered by now, you don’t do the rest apart from squat. And the squat is an entire physique train, however you aren’t going to get an enormous chest or huge shoulders or huge arms or an enormous again.
Squatting. To do these issues, you’re going to should comply with a balanced program with a greater mixture of quantity, depth and frequency, and extra train selection. Now, one other query that folks will typically ask is, how efficient is all of that? Actually? How a lot is it going so as to add to my squat? Backside line, and.
That is gonna range lots primarily based on varied circumstances, varied components, however I might say an affordable vary of outcomes. Assuming you’ll be able to comply with this system as you might be presupposed to and full it, let’s say, anyplace from 40 to 100 kilos to your one rep max. Now, what about Molo, Jr. You may need heard about that in case you have been poking round on-line.
To study Moof? That could be a variation of the moof program that’s shorter and fewer demanding, making it extra doable. For many individuals, it’s modeled on the total variations base cycle. So if you’re not prepared for small A but, otherwise you simply don’t wish to do this to your self, You may discover that small love junior is a greater match.
Now what about coaching another physique elements whereas doing the small love program? Are you able to get away with that? This system says don’t do this. Simply squat. It’s gonna be laborious sufficient. However are you able to add some accent work simply to make sure you don’t lose muscle and different areas of your physique that aren’t skilled by the squat?
Are you able to do. Some isolation work in your again, possibly some machine rows. Are you able to do some isolation work in your chest and even some compound work in your chest? Are you able to do some barbell bench urgent or dumbbell bench urgent, or a minimum of some machine urgent or flies? Prepare your shoulders a bit bit, prepare your arms a bit bit.
And I might say that. If you are able to do small a, as I’ve described it, and in case you can get well from that quantity of coaching, and in case you can progress in this system, add weight to the bar, get stronger, there’s a very good probability which you can embody some accent work in this system simply to take care of the muscle you have got elsewhere in your physique.
However you wanna just be sure you are doing as little of that stuff as it’s worthwhile to simply to take care of your energy and measurement. And that’s not lots. That’s, let’s simply say three to 5 laborious units per main muscle group per week. Units taken near failure. I don’t should be a failure. That’s sufficient quantity to take care of.
Most of your energy and definitely your entire muscle in no matter muscle group you might be involved with. So once more, that’s only some units in your again, just a few units in your chest, just a few units in your shoulders, just a few units in your arms per week that’s mandatory. And so far as programming it, I might suggest doing only one accent train.
Exercise within the small love coaching cycles after your small love coaching. As a result of irrespective of how match or robust you’re going to be wiped after lots of these exercises and also you merely are usually not going to wish to most likely do something apart from depart. So simply give your self just a few units of 1 accent train after small love work and go dwelling, eat some meals, possibly take.
As for the workout routines that you are able to do, I might usually suggest specializing in isolation workout routines, however I do know many individuals just do effective with including some bench urgent. For instance, only a few units of possibly 4 to 6 reps or six to eight reps taking near muscular failure. After the small off work after which for the again, possibly one thing like a barbell row or some form of machine equal of that for the shoulders, possibly an overhead press or a dumbbell overhead press, barbell or dumbbell or some form of machine equal for that.
Pullups are effective. One arm dumbbell row that works nicely. Chin up completely effective. Lot pull down. Chest dip is one other good train you’ll be able to throw in for serving to preserve your higher. Power, you’re urgent energy and measurement. And so actually the purpose right here is you simply wish to select workout routines that aren’t very demanding, no deadlifting, for instance.
Don’t fear about your deadlift proper now. And one final query that’s value answering. Is the way to finest do all the calculations that it’s worthwhile to do to comply with this system. The best option to do it’s simply use a small love calculator. Yow will discover ’em on-line. Simply search small love calculator and it’ll do all the maths for you.
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