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Thread: Smolov Jr

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    Strengthboy19's Avatar
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    Smolov Jr

    Wanted to know how long do you Rest between sets on all of the percentages 70% 75% 80% 85% for Smolov Jr Program??
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    I have not done it myself but I would rest as long as you need to for sufficient recovery. Likely in the 3-5 minute range.
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    Listen to your body between sets; if you need to take five minutes, take five minutes. Even on a lighter set. As you get into the thick of this program, you're probably going to need to take those full five minutes; it's a great program but it's brutal.
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    From 2 minutes to 5 minutes. The heavier it gets the longer you rest. It takes about 2 minutes for ATP to be restored. After that it's just a question of how long it takes your CNS to get it together. If your training for a sport other than power lifting try to stay at 2 minutes. If your training for power lifting or you want maximum strength gains, 5 minutes above 80%.
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    Registered User Bailout987's Avatar
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    Originally Posted by Strengthboy19 View Post
    Wanted to know how long do you Rest between sets on all of the percentages 70% 75% 80% 85% for Smolov Jr Program??
    I've only used Sjr for bench-press. I rested 3 minutes between sets. That was even if I didn't need that much because the frequency is pretty high. As I went into the second and third weeks, I started taking 5 minute rests between the later sets. So, I would do 3 minutes until the sets got hard and the final reps slow. Then I would take 5 minutes to be sure I could get all of the reps in the remaining sets. That actually allowed me to do the later sets easier than some of the earlier sets in which I hadn't rested as long before the set.

    You really want to make sure you're resting enough because 1) You don't want to be too worn out to complete the program, and 2) It will prevent injury. If you're benching then you have to be really careful with your shoulders, so form must be on point.
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