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Smolov Squat Program Tips?


#1

I apologize if this has been covered already but I'm looking for some tips from those who have completed or participated in Smolov or similar programs. Particularly with nutrition and timing of activity. I completed Smolov Jr. last year and saw great results. However I think I could have done better. I don't think I was eating enough for the intensity of the program.

I'm starting a new Smolov squat cycle this week. If anyone has tips for timing and increase of carb intake, as well as where they see better results from carbs ( white rice vs. brown rice vs. oatmeal ) when on a lifting program, it would be awesome. Also where others saw better results as far as timing of lifting is concerned (morning vs. night)? Any info. would be greatly appreciated!

Kimberly


#2

[quote]krvns08 wrote:
I apologize if this has been covered already but I’m looking for some tips from those who have completed or participated in Smolov or similar programs. Particularly with nutrition and timing of activity. I completed Smolov Jr. last year and saw great results. However I think I could have done better. I don’t think I was eating enough for the intensity of the program.

I’m starting a new Smolov squat cycle this week. If anyone has tips for timing and increase of carb intake, as well as where they see better results from carbs ( white rice vs. brown rice vs. oatmeal ) when on a lifting program, it would be awesome. Also where others saw better results as far as timing of lifting is concerned (morning vs. night)? Any info. would be greatly appreciated!

Kimberly[/quote]

Not a fan of the programming. What’s your squat max & bodyweight? Why do you want to run a specialization squat program?

I think most people would just be better off planning to gain strength in the long term, instead of trying to get gains quickly by running things like smolov.


#3

[quote]krvns08 wrote:
I apologize if this has been covered already but I’m looking for some tips from those who have completed or participated in Smolov or similar programs. Particularly with nutrition and timing of activity. I completed Smolov Jr. last year and saw great results. However I think I could have done better. I don’t think I was eating enough for the intensity of the program.

I’m starting a new Smolov squat cycle this week. If anyone has tips for timing and increase of carb intake, as well as where they see better results from carbs ( white rice vs. brown rice vs. oatmeal ) when on a lifting program, it would be awesome. Also where others saw better results as far as timing of lifting is concerned (morning vs. night)? Any info. would be greatly appreciated!

Kimberly[/quote]

I normally get some quick carbs and caffeine about an hour before lifting. More if I really need it. I prefer white rice for no other reason than taste. I usually lift in the afternoon after work. I have had to lift in the morning depending on schedule and it doesn’t make a difference. I just need quick carbs (a banana and some gatorade is fine) and caffeine.

In terms of overall nutrition, I eat based on how I feel. Sometimes I’ll go on an emergency McDonald’s run to get enough calories after the 7x5 session so I feel good for the 10x3 session. My weight gain is generally from increased carb intake compared to maintenance. I have gained between 1-2 lbs each time I run it and slowly lose it since I treat it as a recomp.

If you start to get skin burns from the bar, use athletic tape on that spot. I get it every time so I might as well use it from the beginning of the program.


#4

Plazma intra workout especially during training. Just one scoop can make a big difference


#5

Here’s 6 years of wisdom from these forums.

Know exactly why you’re doing it. Bringing your squat up is a great goal, but you won’t be keeping those numbers on unless you’re following a good program afterwards. Technique over weight. Don’t go off program. Don’t quit.


#6

For nutrition, eat carbs and heavy protein with every meal. Brown rice/pasta/beef/chicken. Drink milk every day. Also, mobility mobility mobility.