… completing only part of it for strength?i have another post here about squats; i’m considering all of my options so please don’t think i’m annoying.
i have reached a plateau in my squats and am considering doing ONLY either the base mesocycle or the intense mesocycle of the program. i’ve heard people have made incredible gains using only one or the other.
[quote]FROGGBUSTER wrote:
… completing only part of it for strength?i have another post here about squats; i’m considering all of my options so please don’t think i’m annoying.
i have reached a plateau in my squats and am considering doing ONLY either the base mesocycle or the intense mesocycle of the program. i’ve heard people have made incredible gains using only one or the other.
what do you recommend?[/quote]
I never tried it, but attempting to use the intensive phase without building up siginificant volume tolerance thru either the prep/base phase or some other form of high volume training is a potentialy disasterous idea in my opinion.
Don’t do the intense mesocycle (Feduleyev cycle) before doing the base mesocycle and the switch phase. I’d go so far to tell you to not do the base mesocycle before doing the preparatory cycle.
If you’re a beginner the Smolov Junior template will do too. That you can do without the preparatory cycle.
And don’t get caught in paralysis by analysis. It’s better to friggin do something wrong with intensity than to waste time designing the “perfect” program and yet never train.
I’ve done modified Smolov squat cycles (2x/week) with pretty good success - just don’t be afraid to back off on the volume or poundages a little.
If you stick with high intensity + high volume for too long, you are just asking for overtraining and/or injury. IMHO, you shouldn’t stick with it for more than 2 weeks straight.
[quote]Boris B wrote:
I’ve done modified Smolov squat cycles (2x/week) with pretty good success - just don’t be afraid to back off on the volume or poundages a little.
If you stick with high intensity + high volume for too long, you are just asking for overtraining and/or injury. IMHO, you shouldn’t stick with it for more than 2 weeks straight.[/quote]
i dissagree since the base cycle is more than 2 weeks and works fine for many lifters
[quote]redsox348984 wrote:
i dissagree since the base cycle is more than 2 weeks and works fine for many lifters[/quote]
You’re welcome to disagree, but how many people do you know PERSONALLY (not through the internet) that have actually finished a Smolov Squat Cycle to the letter to the end? Granted, I don’t talk about Smolov to every lifter I meet, so maybe I’ve met more but I know, personally, one guy.
Can people use it? Of course. Is it the best? Probably not.
IMHO, the people most likely to gain and least likely to crash and burn from a program like this fall into one or more of the following categories:
*have already devoloped great work capacity and recuperative ability
*have plenty of free time (i.e. training is all they do)
*are ‘assisted’
*are novice lifters
[quote]Boris B wrote:
redsox348984 wrote:
i dissagree since the base cycle is more than 2 weeks and works fine for many lifters
You’re welcome to disagree, but how many people do you know PERSONALLY (not through the internet) that have actually finished a Smolov Squat Cycle to the letter to the end? Granted, I don’t talk about Smolov to every lifter I meet, so maybe I’ve met more but I know, personally, one guy.
Can people use it? Of course. Is it the best? Probably not.
IMHO, the people most likely to gain and least likely to crash and burn from a program like this fall into one or more of the following categories:
*have already devoloped great work capacity and recuperative ability
*have plenty of free time (i.e. training is all they do)
*are ‘assisted’
*are novice lifters
Just my opinions.[/quote]
Good points.
I know only one lifter in real life that has done smolov squat program to the letter twice - myself.
Most other people won’t do such brutal programs.
It is possible to do it without steroids, but it is damn hard work.
The first time, i was about to die, but saw it through.
Second time was also brutal, especially in the intense meso, I tought something in my body was about to break from squating over 200kg raw three times a week.