Has anyone here used smolov squat routine?

[bieberhole69]

A little backstory, I have been doing the DC 2-way split for about 6mos now. My upperbody gains have been fantastic and I think my upperbody responds exceptionally well to DC-style training.

Sadly, it does not seem (for me) to be doing much in overall leg thickness, and especially my quads (I am glute dominant). I have gotten stronger, but have not seen much corresponding size. Legs have always been a problem for me, so this is not unusual.

So since I had great success giving DC a try, I am thinking to give smolov squat routine a try (squatting 3-4x a week), but have a few questions for those that have tried it:

Did you run the full program or just the base mesocycle?
How were the hypertrophy gains? (I realize this program is mainly aimed at adding strength, quick, but I'm curious what the hypertrophy gains were as that is my main interest)
If you were able to, how did you work in chest work, back work, etc?
What did you do at the end to keep the gains you made?
Did you run your normal gear dosages, or different?

My body has been responding great to increased frequency (DC) and it did a long time ago when I tried other programs e.g. 5x5. But my legs were lagging before I started DC, and seem to be even further behind now because of my upperbody growing much more rapidly off of DC than my lowerbody. I'm not afraid of radical changes, and 12 weeks isn't really that much time to give up, so I think smolov might be worth a shot.

Anyhow, I know this is long but I would *really* appreciate some input from anybody with experience.

 

[dalvare1]

i havent done smolov but i did start squatting twice a week and the results have been fantastic... but boy, get ready for a serious world of pain and make sure you are doing everything you can for recovery; rest, foam rolling, extra bcaas and stuff, dont miss meals, sleep

 

[Hendawg75]

bieberhole69,
Smolov would be more of a program to peak a squat. I don't see how that could benefit you. Can you lay out your leg routine? If your legs are falling that far behind from your upper body, I personally would go on a maintenance mode for my upper body so the body will have better recovery capabilities for your legs. Also I would try to figure out as best as you can what dominant muscle fibers you have for you quads and hams.

 

[Hendawg75]

Poliquin has some good articles on leg training. That would be a good resource. DC training might not be enough reps/volume for your legs. I work in the low rep ranges on my squats because I want to increase my max and apply bodybuilding style reps/volume to my assistance/accessory work. Basically I follow the westside principles.

 

[bieberhole69]

Poliquin has some good articles on leg training. That would be a good resource. DC training might not be enough reps/volume for your legs. I work in the low rep ranges on my squats because I want to increase my max and apply bodybuilding style reps/volume to my assistance/accessory work. Basically I follow the westside principles.

My line of thinking (currently, on my reasons WHY I chose to go this route) is this: Over the years, my body has responded best to high frequency. My squat generally does not move much on a high volume program. HOWEVER, I am thinking that I could blast my squat #s up and get used to high frequency, then drop to something like dalvare suggested and at the same time be working with increased poundages and try more volume and see what happens.

I am still trying to figure out my body, as just recently in the past year I went over my logbooks and since then have started paying more attention to what works, and what doesn't. So staying true to that method, I'm also trying new things and sticking to them for awhile and logging. I figure the time will pass anyways, might as well be trying something different if what I'm doing currently isn't working.

As always, I'm open to input / criticism, and thank you for your response.

 

[moparfreak360]

Phils method is a good change of pace for legs. U can sqaut 2 or 3 times a week and not overtrain because the volume is some what low.

 

[six.one.five]

I did the "Smolov Jr." which is what I think you're talking about when you say "just the base mesocycle". This was totally supplement free, fwiw. My legs grow well with intermediate volume, and my strength goes through the roof with low volume. I put on some good size with Smolov, and a legitimate 60lbs on my squat. BUT after all the high volume stopped, I lost a little over half of that 60lbs on my squat....though the size was easily maintained with higher volume assistance work as mentioned before. Moral? Use Smolov to peak for a meet or put on some size or even just change your squat routine up, but for me it was hard to maintain the strength without the added volume and frequency of workouts.

*Edit* As far as my other workouts went (bench, dead, and strict OHP) I was forced to choose 2 per week MAX. If my CNS was too taxed I would only do one, basically just listened to my body a litte bit. Like I said, my run with it was years ago and I was natural, there is no telling the recovery benefits geared...but I can only imagine When I did it I took a hit hard on my bench, but everything else stayed reasonably strong...again, NO gear. Kinda makes me wanna give it another go now that I am "enhanced":headbang: