BIGGER Bench in 4 Weeks (25 lb PR with Smolov Jr) Does it Work?
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- เผยแพร่เมื่อ 2 มิ.ย. 2024
- I got a MUCH bigger bench in 4 weeks by running this program. I gained 25 pounds to my PR last month which is more than I gain most years. I've been at this for a long time and to increase my bench press a few pounds a year is a big deal, and this is 25 pounds in under 4 weeks. Want a bigger bench? Watch this video fully!
If you're interested in that big bench (increasing your bench press), getting stronger, and refining your technique I suggest you watch this video and learn about Smolov Jr. I recorded my reps and thoughts each day and cover it all here. I've been in the gym for decades and done a ton of programs, but results this extreme, this fast is unheard of for me.
This is an in-depth look at the Smolov Jr program, schedule, and things to look out for. I recorded a lot over the past month and took hours packing this video with information. Bigger bench? Count me in! I will definitely try this one again.
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▬▬▬▬ Jump to Chapters ▬▬▬▬
0:00 Introduction
1:48 Program Overview
3:25 Setting Your Max
4:33 Program Schedule
6:31 Reps, Sets, and Thoughts
12:54 The PR Attempt! - กีฬา
Let me know your thoughts on the program. Have you tried it? What were your results?
I haven’t worked out in like 4 years, so I think I’ll do this!
Starting 5/3/1. Sunday morning.
@@BRUTUSPLAC I've done that one a lot. One of my favorites and eventually I'll do a review of it.
I ran this program twice just before lockdown hit. My bench went from 70kg (1rm) to 85kg on the first cycle, and then from 85-100 the next cycle! A 30kg increase in 6 weeks was insane!
@@tobshergold that is crazy! Did you run them back to back?
Smolov Jr. was far and away the most effective lifting program I've found. My bench went from 235 to 260 over the 3-week program. My max had only gone up about 10 or so pounds over the previous 2 years, so a 25-pound increase for me was unreal. You can't argue with results.
Well I mean someone online probably will but I won't
Horses**t!
Have you kept the stength you have gotten from the program or have you lost some of it?
It's not a program, just a block. And it typically works with novices because they're usually small and need more practice with the lifts.
I have the same story.
I just finished day five(beginning of week two) of the program after the ten pound increase and it went a lot smoother than I thought it would.The accessory work I do with the program Includes a lot of tricep work, dumbell chest presses, and barell/dumbell rows.
Wow, thank you so much for this comprehensive and well-explained video of your progress. It accomplished an incredible task of immersing someone in the program through both your experience and mentality throughout this program. As someone who's starting the program with the exact same strength as you at the start of the video, I now feel much more confident and prepared.
Thanks. That's a pretty nice comment! Good luck!
I have 2 days left and I gotta say, I’ve probably come back to watch this video like 5 times in the last 3 weeks to see how we compared RPE wise.. so I gotta thank you 🙏
Good luck! I meant to do a follow-up on testing maxes but haven't gotten there yet. That being said there's a lot out there
What was the results?
Most in depth and high quality video I’ve seen on smolov thank you!!
Thanks! We just released Wynie's Smolov Jr Squat so if you're debating if for that it might be worth a look.
Gluck's Gym can I ask how long your rest time was between sets?
@@chrisgama depended on the day, early on light days like 6x6, probably 3m. At the end like day 11 and 12. They stretched some, probably not much over 5 but I did this while wyn squatted so I had to pace with her and it was much tougher on her. I found the program to be easier than I thought it would've been.
Well done! Thank for sharing! Subscribed fo sho 🙏
Great video! What a grinder that PR was. And what a great spotter, loved how she pushed/hyped you during that PR.
She's a beast and quite strong. Yeah I really wanted to take my time and enjoy that PR 😂
Thank you so much for this insightful vid! Well documented :)
Love your intros, man! Thanks for making these videos. Setting up a living room apartment gym soon. Thinking of buying from Bells of Steel as I am in Canada.
Thanks! I someone got myself into having to make those forever haha. I have a friend who wants me to do a compact gym video so maybe I'll beat you to it!
@@GlucksGym I hope you do so that I can get more ideas before placing my orders :P Thanks!!!
Great work man!
I loved this video so much! I'm astonished your following isn't in the millions. I've never seen another fitness influencer provide such an in depth overview of such a program and keep me entertained the entire video. You definitely have a new fan!
Haha thanks! Always trying to put forth my best effort. Really happy to know you liked it!
I will surely be doing this over the next 2 months. I doubt I can get in the gym 4 times a week so maybe I can do it 2 times per week and extend the time frame out.
Your success has given me hope to see my bench go from 265-300 by summer time.
You also talked about doing other muscles at the same time and how it can effect the growth or performance else were with fatigue. I think that has been a large majority of my issues. I go into the gym and each week I tend to do 3 maybe 4 sessions and each session is a different muscle group (chest+tri's), (Squats/Legs), (back+abs/cardio). Maybe it will be ok to take a month off of the other muscles and focus in instead of trying to grow them all at the same pace.
Congrats on the PR
Great video. I've been casually benching for the first time in my life for the past half year or so, and wanted a little more structure than "lift the heaviest you can safely with no spotter 8 x5" trying this out to get more comfortable going from 205 to 225 with mulitple reps. Current rm1 of 255.
Great job Gluck
Man you're moving that weight like a champ and with no wrist wraps. That FB-5000 is solid. Glad I got one. Great video G!
Maybe not that PR, I took my time to savor that one 🤣 thanks! I love that bench. I'll probably do a wide pad comparison eventually
Great video bro
I mean anyone would do great with Spiderman egging you on and checking your work. Great job with the PR!!!!
Thanks! You're right though Spider man definitely helped
Good job. I need to try this some time.
Probably worth a try
I am so glad you introduced me to this program. I did it for bench and squat simultaneously. I loved it so much, I may have now moved into Smolov abuse territory. I just measure my one rep max for weighted pull-ups and will run it for that!
oh man you've gone off the deep end 😂 I'd be careful it's a lot on the body
I know this was a lot to film, plan out, organize clips etc. So I just wanted to say good job on the quality. And awesome PR.
Thanks! It's nice to hear as I'm sure some people don't realize the work that goes into this stuff. 😊
Nice job working through that last rep! It looked like there might have been quite a mind struggle there too! "Why isn't the weight moving? Should I ask for help?"
I wasn't giving up on that darn PR
Great video 👍 thank you
😊 Thank you!
I’m sold, gunna try the Gluck bench routine. 🤟🏽
Haha I don't know if we can call it that but I'll try to take credit
@M D yes I can! I made it myself but didn't think of sharing it. I'll put it in the description but if I don't remember, just yell at me to remind me!
Great video, I just ran a Smolov Jr for bench, I increased my bench by 13 lbs, not too much but it was still good considering on the second week I dropped a 45 pounds plate on my feet and it broke my big toe
dude, 13:48 your neck and head were turning purple!!!!! 😱🤭😱 and lets face it, if all of us were laying on that bench lookin up with Wynie standing over our skulls lookin down, 🔥🤤 we'd have gotten it up, 🙄😉for reps too!!!! 💪😘🤤🤣🙏😂 great video people and congrats on that PR bud!
Loved that Intro 😂
Great video, thanks! I have done this program two times and I can say from my personal experience that if you manage to finish this 3 week program, you will definitely get over your bench press plateau. Went from 250 lbs to 275 lbs myself.
did you take a rest day between the 10x3 and 6x6 or did you just do them back to back
@@wutube12 No rest day inbetween. Did the 10x3 on Sunday and the next Monday I would do the 6x6. Had no problem both times when I did the program. But that is my personal experience.
u didnt get injured doing this??
I just finished the program today. Max was 295 from a few weeks ago. Went a bit heavy the first two workouts before settling in. Same weight as you did after that. Hoping to get 315lbs next week when I test my max. I did Sun/Mon/Wed/Friday. Took an extra day the last two workouts. 2 weeks in I didn’t think I’d be able to finish, 10 sets of heavy weights is new to me and was the most mentally tough thing I’ve had to do physically since college.
I think it’s really good, and it definitely worked. All you need is more accessory for it
The slow motion max rep at the end is a fantastic training tool for my wife as a spotter. Even if I am moving this slow, don’t touch the bar!!
Haha I just wanted to savor it. Wynie is an awesome spotter!
Impressive stuff my guy, also u look like Johnny Evans lol
I admit I had to look up who that was 😂
I like the program and have done it a few times ok squat and bench. I don't like how they have the days organized, I usually swapped the order so I would do the 10x3 after a rest day. Nice PR
I use Sheiko bench 3x a week (bench press cycle). The volume is crazy but I make it thru with no form breakdown. Testing max this weekend as this is week 4. Reset numbers and start again
For quite a while I was doing a similar process for everything (squat, bench, dead, press) by doing a week of 5x5, then a week of 6x4, then a week of 8x3. Weight increased weekly relative to 1rm. And then repeat the cycle. Tried to increase total tonnage every week. But this beat the hell out of me (I’m 67). Switched to week of 5x5, then 5x4, then 5x3, then 5x1 and then repeat. Does it work? Not sure but I don’t dread it as much.
that's some high weights especially with progression. I'm not sure I could handle it long term personally.
Wow man this is awesome stuff I just finished week 3 started w 240 max and got 10x3 w 220 hoping for 260 max
Good luck! I really enjoyed it but you definitely have to be careful and listen to your body, it's a marathon.
Good Spot
i plan on trying this soon, been using candito's 6 weeks and im making gains on every cycle
I wanted to try that one. Maybe it's time I do!
good video
Well, I used to work out until 13y or so ago; then some on and off workouts but never really serious. I injured my knee in Feb 2021, got completely discouraged and didn't touch any weights until Dec 2022. Being a real man with more ego than brains, I tried for a 1RM and ended up with 130kg. Then did 3 weeks of Smolov Jr, one week of rest and on Dec 31 I benched 150kg. 155 might have been possible but I used my brain for once and stopped, taking the 150 as a win. So yes, Smolov Jr was good but I also don't recommend doing this for months on end. My gf is another story... she did the full Smolov for squat AND full Smolov for bench together: so same days, same routine... first squatting, then benching. I couldn't do that at ALL!
So for it being a peak program, will I still be able to maintain the strength I gain from the program or will it disappear since I peaked?
You're going to lose some of it since you're not going to keep up the intensity and volume. That being said I have gone back to my normal programming and am still benching much better than I did before
Hey. Have you ever run the mike menzter perfect program? I'd love to see how you get on and what you think of it. Cheers
I am very excited for you all.
Nice video! How long do you rest in between sets?
love that spider guy :)
YES!!!!!
Do you recommend testing a 1rm before you start smolov, or to just use a calculator to estimate?
if you've been lifting long enough you could probably get a 5rm or 3rm to get close enough. Once you start getting to 10 reps or so the formulas don't work well.
May have to give this a go 🤔
Worked out for me! I'll try it again someday, I enjoyed it
To anyone who's new and questioning whether they should do the program I would disregard what he said about beginners avoiding this.
I started the program 4 weeks ago after being out of the gym for about 10 years, (I added another week because i was feeling so good.)with the most sedentary lifestyle imaginable.
Due to a combination of newbie gains, hard work, and a flawless diet I added 15 lbs a week for 3 weeks in a row.
My max bench was 275 at the beginning and by the end of the program (which is actually today) I lifted 280 for 10x3. I'm going to be maxing out in two or three days and I'm fully expecting to hit at least 320 with 335 being very possible.
With this being said I've always had a lot of muscle on my frame so if you have a frail build I wouldn't recommend it, but for people with a bit more muscle on their frame who are new this is amazing.
My info:
28 years old
6'3"
250lbs
6'8" wingspan
~25% bodyfat
So when doing this program on my other days can i still train deadlifts arms etc? I don't want to loose my gains on those lifts to get gains on my bench only.
You can follow what I did /said in the video which worked pretty well for me. I believe I posted my other lifts in one of the charts and I didn't have issues with my other lifts declining. It's only a month which is why I tried it out since I wouldn't be neglecting things for too long.
Just finished doing the program. Max went from 225 to 250. All my program and PR reps were paused. Running the program again back to back to see if I can hit 275 as my PR.
I debated trying that but it got in the way of my other stuff too much. If you can manage it, let us know how it goes
@@GlucksGym so I did run it back but the results weren't as good which was expected. Went from 250 max to a 260 paused max. Failed 265.
@@007nites still adding 10lbs in a month (or 35 in 2) is a feat!
It works for sure I’m doing it now
I want to try it again. I feel like my form was getting really dialed in and solid and I wish I had more time to work on it again.
How long do you wait to do a or attempt after the last day?
I did it once, most I benched at 160 was 295. After the program, 325lbs. It definitely works, I think it's mostly due you having more energy since you're only benching.
I’m 16 body weight 137 max bench 215. We both share horrible sleeping habits, and yatata. Al report back at 225 Bench. Week 1 done.
Good lift
Awesome grind! Why are you shirts so short?
Honestly... I never noticed until I started this channel... I need to find some new ones
I ran the program for the first time back in april I added 40 lbs to my squat and 30 to my bench. Both of which I have mainted. I am currently doing it again for my squat hope to add another 20-40.
what was your programming afterwards to maintain your strength? sets x reps
My bench has been plat at 150 for 2 months. Gonna do Smolov
What should you do after Smolov Jr is over? Would going back to your old program that you were plateauing on but with new weight percentages allow you to make new gains?
That's kind of a loaded question. Without knowing your program before this, experience, and a lot of other factors I'm not sure how to answer. Personally after my Smolov Jr I went to a hypertrophy cycle for about 8 weeks then went into my own program. Before Smolov I did some 5/3/1.
I have a question that after 3 weeks for completing the programme how much time should I take for deload shoul i take 1 week or 3 days before testing my new max?
And also while deloading should I completly stop bench or should I practice it with 50% of my potential??
Great documentary of the program. Do you recall your starting bodyweight and typical meals prior to your sessions to keep you fueled?
I was probably 190lbs max. Meals... I try to eat within my calories and fairly healthy but I wasn't tracking much then. I've tracked and been conscious of my diet for so long it's somewhat second nature. I honestly just ate how I normally do.
@@GlucksGym very interesting, I average between 185-190, I've been doing a program variation of smolov jr that stretches out longer than 4 weeks to get the volume. I've tried smolov jr before but it was too taxing on my CNS. My PR test did not go as planned but if i recall, after roughly 2 weeks of mixed rest, fueling and accessory I was able to hit that new PR at that time (250). My current known PR is 320 with a recent change in grip. You've inspired me to try the Smolov Jr plan again in the near future once I get more confident with my new to me wider grip.
I've debated playing with the form and grip but after years and years of no injuries or issues (and I'm not going to compete) I'm not sure I want to
@@GlucksGym Originally I was benching elbows out like a bodybuilder, then after a close call with shoulder impingement I switched to a narrow grip to enforce the elbow tuck. It became increasingly harder for racking stability for me when i crossed into 300#. Trying a wider grip I noticed my bar path is closer to straight up and down with a moderate arch and more chest engagement than just lats and tri's. The closer grip I had come from, even with my biggest arch the path was up and back...more diagonal on the up movement. Im not competing either, im close to 50 and have been having the most improvement over the past 5 years from learning about proper form, cues, programming from various youtube channels.
@@robertdieder4178 pretty much why I did this program. To make small tweaks and focus on cues. I feel much stronger, more stable, and controlled after it. I did actually wooden my grip maybe half an inch or so doing this. Glad to hear you're making gains at close to 50! That's what I like to hear. Too often people lose track of the longterm
You can also just do a rest day between every bench day so that you dont have back to back days, so its 3.5 weeks instead of 3 you get the same results but a little better recovery
holy sht that 1rm, what a grinder!
Had to earn that one hahha
ive ran smolov multiple times and it has always at least given me 5kg in gains, the most I had from it was 10kg.
I subscribed, tried going 5lbs over on my max without a spotter. I’m out for 4 weeks but I guess I’ll be able to binge some videos
Damn what happened? Do you have safeties?
Her wearing bro science life sweatshirt is best video
Do you warm up I don't remember you saying if you warm up before you start the sets
“I’m ride or die baby” 😂
How long do you rest in between sets?
might do this ngl
Wow!
Why are we so excited?! Ahhhhhh
What do you do if you can’t hit all the reps? Do you lower the weight or do you just go till failure
How long should I wait until I get to my next set
I’ve been benching for 8 months and I’m at around 210 lbs 1rm, so should I try to run smolov jr or wait another year.
I'm 16 years old, I've done three years of calisthenics and slightly more than 1 year of powerlifting, I've benched 280 for an easy single but u haven't benched for 2 years, should I try this program or wait until I'm more experienced
I'd try something else that's less specialized. Something that addresses multiple lifts like a 5 3 1 or another program first.
You can't fool us. Skinnycow ice cream is still pretty macro friendly :P
Hahaha I can't even remember what I was eating in that clip
My first deployment I just went up 5-10lbs every week. If I failed, I did it again the next week, then the next, untill I got it. Maxed out at 315 weighing 180. From 205 for about a 9 month period.
So you repeated the program like 9 times?
What's the legalities regarding posting yourself online working through a paid program and showing the process and results? Not showing the PDF file or documents just you working out sets by sets each day and week. Can you get in trouble because people can just copy you doing the routines?
I’m just about to do this program but I need to know if i still continue with the chest exercises I do normally like flat dumbell press incline bench cable press ect?
I got rid of all all other pushing movements. As I progressed I snuck some accessory pushes in but really not much at all. You're benching a ton so more pressing is probably a bad idea.
@@GlucksGym What assecories for deadlift do you recommend? I have built my dl throughout the years and i dont want to get set back :p
also look up cluster sets boss 👍
Hi, was just wondering if the very last day of my 10x3 is on Sunday, what day should i test my 1 rep max?
I was also wondering this
Take a week off or do light work for a week so you can recover.
Hey man, if ive never benched with this type of frequency before and it’s our first time running Smolov, should I lower the weight and go off of a lighter 1 rep max? Please help lol Smolov starts for me Monday.
I had never done this type of volume before either. For a few weeks I tried twice a week (once bench, once dumbell but that's it). I used my actual max but I've always pushed myself working out so I didn't have much trouble adapting.
@@GlucksGym thank you, so you which would you think would get me better results? Going lighter and safer? Or off my actual max?
@@jl0547 I guess it depends if it's a true max, your experience, and your technique. If you've been working out for years and have solid firm I'd use your max
@@GlucksGym thank you! I appreciate it
Do i need to deload before starting this?
I'm curious do you think this would truly be useful for someone with a 365 pound bench?
I think there's a ton of ways to work on your bench. This is just another tool to try out. I used it more for form practice but there's a lot of good programs and techniques to take elements from.
I’ve got 8 weeks until I do a bench only meet…might have to give it a try, except my damn elbow already hurts lmao
hey, how much should I test between set?
Congrats on the PR - One note, I don't think you're using those safety's properly though :P
I got Wynie, who needs safeties! She must have them set for her squat since we're running the program for her squat at the same time. She doesn't care if I die as long as she gets that squat.
How much rest time did you have between sets?
Depended on feel but the early days 3 to 4 min. Towards day 12 and the final sets I'd sometimes take over 5+. Some of that was because we had Wynie squatting Smolov Jr while I did bench so that slowed us having to get ready and film both at once.
I know this is a very old video so hopefully you will see this but what day did you do your pr attempt on week 4?
I don't entirely remember but probably day 6 or 7. I think (it's been awhile) after 3 or 4 days I tried my warmup to my opener then 3 days later I did the full test but don't hold me to that
I’m cutting cuz I’m fat And don’t have abs and don’t know when to bulk But I’m hopping on this
Could this work for OHP as well?
smolov jr is *THE* program to increase any of your lifts when your beginner gains stall. however it is a race against time before you get injured due to overuse. and when you inevitably deload or take a week off to recover you'll lose months worth of progress
Smolov jr is insane i did it 2 months ago my bench went from 235lbs(106kg) to 255lbs(115kg) and best part about it is that it has progressed since
How Many cycles of smolov jr did you run? And what program did you rum After? Most People Tell me they lose all their gains 1 months After smolov
@@enigma7689 i only ran two and i didn't do any special program in the end i just kept volume similar while only benching 2 times a week
Do you mean that your bench strenght did not regress at all after finishing smolov jr? So you could still bench 115 kg weeks after smolov jr?
@@bankkozma732 yes and i could do 140kg at 96kg,but i lost a bit of strength since i dropped almost 10kg of weight during the cut
@@ardexis3627 That's incredible. Did you got up your bench from 115 kg to 140 kg in this past year? How did you do it?
I know this is an old video and I don’t know if you’ll see this but how long did you wait to pr after your last day of the program
Did you do a light day before or you just went for it your next bench day after your last day of the program
How long should I be resting between sets? I typically rest about 3 minutes but on the ten sets day do you need more?
I just finished the program and I took longer the heavier it got. I usually do about 3 minutes between sets but I was at 5-7 minutes towards the last few sets on the 10 set days.
How long is rest time? In between sets
I'm sold but I'm still a novice lol going to do smolov jr in maybe...ahm...5 years
You'll have me beat in no time!
I did Smolov Jr 5 months ago and injured my shoulder, Still haven't recovered. No, I was not in a calorie surplus or getting anywhere close to 8 hours of sleep LOL
I definitely had reservations but I played it pretty safe and I'm not particularly young. It's a tough one
I did surplus and got 8 hours of sleep but still can’t recover fully on time on next session shit is a brutal program.
@@ClearviewTrading What were you doing for accessories and other lifts? I took it pretty easy elsewhere.
@@GlucksGym same….. if I did any it’s squats and rear delt traps some days I get a second wind and have energy to do other stuff after bench most days I’m totally drained both physically and mentally from smolov lol I just finished last session yesterday hope I went up again Becus it was tough 3 weeks.
@@ClearviewTrading good luck! Let us know!
So week 4 is all rest and week 5 is pr week?
FUCK YEAH BABYYYYY