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  1. #1
    Registered User danny0880's Avatar
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    Smile Smolov programme, recommended rest breaks

    Hello,

    From your personal experience whether you did 3 weeks or the full 13 week smolov program how long did you rest in between sets. I am planning to follow http://www.joeskopec.com/smolov.html in order to strengthen my legs and abdominals. With the higher intensity did you rest 4-6 mins in between sets or lower intensity 1-3 mins, what worked best for you.

    I had a lot of injuries in my left ankle resulting in myself being unable to train legs for 3 months. 6 months later of recovery I'm up to squatting 90kg 3 sets 8 reps 40-60 second breaks. Wishing to utilise the benefits of the smolov program as it proved effective in my bench press.

    Thanks in advance.

    Will also rep since that is all i can really offer for your assistance.
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  2. #2
    Team General Mills Vytis's Avatar
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    I am in the midst of my second Smolov run, and my set up looks much different from the one illustrated in your link. Take a look at this. There's even a downloadable spreadsheet available:

    http://stronglifts.com/how-to-add-10...-squat-smolov/

    And in terms of rest between sets, I never need more than 2 min.
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  3. #3
    Registered User danny0880's Avatar
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    Originally Posted by Vytis View Post
    I am in the midst of my second Smolov run, and my set up looks much different from the one illustrated in your link. Take a look at this. There's even a downloadable spreadsheet available:

    http://stronglifts.com/how-to-add-10...-squat-smolov/

    And in terms of rest between sets, I never need more than 2 min.
    Cheers, repped
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  4. #4
    Registered User danny0880's Avatar
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    Originally Posted by Vytis View Post
    I am in the midst of my second Smolov run, and my set up looks much different from the one illustrated in your link. Take a look at this. There's even a downloadable spreadsheet available:

    http://stronglifts.com/how-to-add-10...-squat-smolov/

    And in terms of rest between sets, I never need more than 2 min.
    Also how would you work deadlifts into a smolov routine
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  5. #5
    Objective optimist Xuaxace's Avatar
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    Most people run the 3 weeks meso.

    Rest times are literally, as much as you need to perform the reps and sets. 5-8 minutes usually for me when I did it (depending on the day)

    I personally wouldn't advice you to run smolov with your lifts, but that is up to you.

    I also hope that you train your legs more than once a week otherwise the volume is going to pound you extremely hard and all your weakness (wheter previous injuries, or bad form) will send you for an early retirement.


    Originally Posted by danny0880 View Post
    Also how would you work deadlifts into a smolov routine
    you do not do deadlifts during smolov
    "Do not subordinate fundamental principles to minor details."

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  6. #6
    Team General Mills Vytis's Avatar
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    No DL's on Smolov...you would die...lol
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