Improving Bench Press T...

One of the most important components of bench press form is keeping the shoulders back and plugged into their sockets.  Unfortunately, many people are unable to maintain this position while benching and suffer from internally rotated shoulders. The video below shows a good way to help...

Hip Mobility Improves S...

Everyone is searching for that elusive shortcut to dramatically increase their squat.  Hate to tell you that strength comes from a lot of hard work, not from a magic sequence of sets and reps.  With that said, improving hip mobility may be one of the quickest ways to significantly...

Creatine Compounds Smol...

There is a ton of both good and bad information on the interwebs about supplementation to maximize muscle growth. Rather than get into the nitty gritty here, which you can find in articles like this, we’re going to provide the highlights. Why: Creatine is one of the (if not the)...

Back to Back Smolov Jr

One of the more frequent questions we get is about whether or not it’s wise to string multiple Smolov Jr cycles together, back-to-back.  Based on our experience and speaking with those that have attempted this, it’s not a great option to use Smolov in this way. The protocol...

Dynamic Effort in Pract...

Earlier in the week we posted an introductory article on the use of dynamic effort lifting during the switching phase of the Smolov Cycle.  Today we present a video of dynamic effort lifting in practice.  From the birthplace of the conjugate method, this video demonstrates dynamic effort...

Smolov and Dynamic Effo...

Weeks 7 and 8 during the full, 13-week Smolov program are a prime opportunity to take a break from heavy lifting and utilize dynamic effort work to develop power in your lifts.  So what is dynamic effort exactly?  It is typically defined as working at submaximal loads at maximum speed....

Training the Bench outs...

Smolov Jr is a great program for building your bench press, though between cycles you should take the time to develop musculature that supports this lift.  This includes training your triceps and lats, working form such as keeping your shoulders squeezed together and maintaing a straight...

Internet Video Round-up

We scoured the web for videos on Smolov and Smolov Jr.  There weren’t too many, those included below are the highlights.   This first video discusses being realistic with what you will achieve from Smolov.  If you think you’re going to get consecutive 100 lbs gains out...