0ni
Registered Rustler
Smolov is not advanced programming
All you're doing is giving your body enough volume in 3 weeks and then realising these gains with heavy low reps. You work on "hardware", and then "software".
I honestly do not believe in novice, intermediate or advanced programming. You pick a rep range and RPE that is suitable for the training effect you want, decide on frequency and then do as many sets as you can at those reps and RPE that allows you to recover adequately from session to session and also rack up enough stress over time to build a training effect. It sounds complicated but it's simple. It doesn't matter if you do one set or 50, you just do what you're capable of on that day
5x5 is well known as a beginner program but it's also a shock loading protocol for elite athletes. A novice can stay on Starting Strength and the intermediate can use it as their volume block before doing something more intense. I like using the 5% rule. When I have a 5% drop in strength then I stop training. Depending on the day the volume here can vary massively. If you work up to a heavy triple at a 9RPE then you can either take 5% off and do more triples until you get to a 9/10 again or you can go down to doubles at the same weight and wait until you get to a 9RPE again. Both will result in that 5% dropoff.
When you do 5x5, you will notice that the first set of 5 will be at an 9RPE (1 reps in the tank). The last set will be pretty hard and a 10RPE. That's your 5% dropoff right there! Smolov also gives you that 5% dropoff each session so it works great. A novice and advanced lifter would just change the loading depending on their level. Basically the end 10x3 weight will be your new 5RM. So you will alter the loading depending on what you want that end 5RM weight to be. An advanced lifter will start light and maybe not add much weight. I can add 5kg to the work sets each week because I can take it as a novice lifter
I hope I explained that well it's friday night
All you're doing is giving your body enough volume in 3 weeks and then realising these gains with heavy low reps. You work on "hardware", and then "software".
I honestly do not believe in novice, intermediate or advanced programming. You pick a rep range and RPE that is suitable for the training effect you want, decide on frequency and then do as many sets as you can at those reps and RPE that allows you to recover adequately from session to session and also rack up enough stress over time to build a training effect. It sounds complicated but it's simple. It doesn't matter if you do one set or 50, you just do what you're capable of on that day
5x5 is well known as a beginner program but it's also a shock loading protocol for elite athletes. A novice can stay on Starting Strength and the intermediate can use it as their volume block before doing something more intense. I like using the 5% rule. When I have a 5% drop in strength then I stop training. Depending on the day the volume here can vary massively. If you work up to a heavy triple at a 9RPE then you can either take 5% off and do more triples until you get to a 9/10 again or you can go down to doubles at the same weight and wait until you get to a 9RPE again. Both will result in that 5% dropoff.
When you do 5x5, you will notice that the first set of 5 will be at an 9RPE (1 reps in the tank). The last set will be pretty hard and a 10RPE. That's your 5% dropoff right there! Smolov also gives you that 5% dropoff each session so it works great. A novice and advanced lifter would just change the loading depending on their level. Basically the end 10x3 weight will be your new 5RM. So you will alter the loading depending on what you want that end 5RM weight to be. An advanced lifter will start light and maybe not add much weight. I can add 5kg to the work sets each week because I can take it as a novice lifter
I hope I explained that well it's friday night
