+ 3 Grow your legs and the rest will follow. what worked for me
So i just wanted to share a program that worked wonders for my overall physique and sent my comfort level and squatting power through the fucking roof . Its called smolov jr and can be used by anyone wanting to increase your leg size and strength. i have done it 3 times but the first time was simply amazing. i had never squatted over 300 and after doing the three week program i got a new pr of 370! now i know these numbers are not huge in the big picture for power lifting and geared up guys but considering the results as a natty guy id recommend it for anyone. http://www.berserkbarbell.com/p/smolov-jr-calculator.html there the link to a calculator that does all the math for you. Dont forget to be honest on your 1rm or you will fail. if anything go a little low and increase your increments as you go based on how well you are doing. as far as diet you definitely want to be eating above your maintenance during this three weeks and for upper body i just did 1 upper body workout a week whenever i felt i had the most energy left over to do it. for me that was usually on the 4th day of squats. i lost no strength on my bench and actually put a +20lb pr up on deadlift after the program keep in mind i did 0 dead lifting throughout the 3 week program. good luck and hope this helps anyone struggling with leg days. P.S. there is a picture of my leg on profile if you want to see the results of never skipping leg day;)
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+1 I like seeing people put some effort into something besides drug stacks... gotta have some good routines and food first
Thanks for the karma omnom! i really feel like a majority of folks jump on gear way before they get close to natty potential. i managed to get some pretty good raw totals natty over the years and i started lifting late in the game around age 25.
FRIENDS DONT LET FRIENDS SKIP LEG DAY
damn right !
noob941+1 brother i can't believe you didn't get a couple of points for the link ...i am incorporating this into my work outs immediately....and i am wondering if the calculator works for all exercises
its ok for bench not for dead lifting though. its just not enough time for recovery if you dead lift 4 times a week. i personally only use it for squats if i bench 4 times i get to much aggravation in my elbow and shoulder. but if you dont have those problems it works good for bench. my buddy has done it a few times for bench and got his 1rm up around 320 weighing 190 at 6ft 2 pretty impressive results. thanks for the karma brother.
AnonGreat post!!1 100 percent going to try this out,.
it will work if you put in the work i promise that. i got my max up to a 400 lb squat at 187 lbs body weight and im 5 11 the second time i did it last winter no knee wraps no belt and barefoot and if you wanna see a vid fr me and ill link you the video! good luck and happy squatting! just proof that you dont have to be a whale to add strength but im sure it would help lol
AnonThat amazing brotha.. I love legs i must admit when i was younger i didnt concentrate on them as much as i should of and boy do i regret it... It is insane the amount of strength you gain throughout your entire body by have strong legs... Nothing is better then when you really start to commit your workouts with insane legs workouts in them and you get on the bench the first time and see some strength go up but you dont fully realize till is say the 3rd week of working your legs to the max that when you hit that bench press how much you can put it up.. IT NUTSSSS. Such an amazing feeling...
100% agreement finishing off a heavy set of squats gives me a rush that literally makes feel like i could strangle a grizzly bear with my bare hands even with low to middle range natty t levels lol. and i kinda like when guys much larger than me at the gym are eyeballing my squat weight probably thinking wtf hes not even that big hahahhah. Also i do full range squat not ass to the floor but i hit parallel. half squats are not as helpful but if you got knee or back pain than even a half squat is better than no squat lol
Anoni have somewhat of bad knees but i truly love the BOX SQUAT lmao but it is true. i get a lil box that is like 12" off the ground and squat down till my glutes hit the box and then explode up..... Yeah it is funny when big guys look at me as well and are like wtf is this kid doing?? either he is an idiot about to hurt himself or maybe the kid has some strength lol... OR maybe its just all in my head who knows i dont give a fuck i just listen to my ipod and lift as hard a possible... hahaha
boxes are great man 12 inch off the ground is probably right at parallel for most guys. keep it up and keep me posted if you decide to do this program i know you will see a minimum of 30 lbs to your max.
Anonmy man, i will no joke 100 percent try this program this week and let you how it ment
I'm going to give this a try since I can bench more than I can squat.
yea thats a common problem at my gym lol. my squat is 1.5 my bench. my dead is nearly double. good luck keep me posted on your progress.