Alternating the Smolov routine

[Mr.City]

It works for squat and it works for bench, so why not bicep curls? Gary, I know you ran Smolov before. Do you know how swole I'll get? It seems to be working for this guy: http://forum.bodybuilding.com/showthread.php?t=121421441

[misspelledgeoff]

nice...

here's an article on said forum with a nifty 12 hour bicep routine that put 1/4 inch on the authors gunzors in a day.

http://www.bodybuilding.com/fun/ryanm12.htm

I seem to remember a similar workout outlined in 'Flex' or 'Muscular Development' entitled...wait for it...."Arm-ageddon".


You cant' make this shit up.

[JAM]

Would this routine work for my weiner? Quarter inch would go along way.

[Gary Gibson]

It works for squat and it works for bench, so why not bicep curls? Gary, I know you ran Smolov before. Do you know how swole I'll get? It seems to be working for this guy: http://forum.bodybuilding.com/showthread.php?t=121421441

Don't do it.

Smolov is a volume, intensity and frequency smack upside the head that's specifically designed to increase the squat poundage. Mass gains tend to be minimal.

If it's size you want, the prescription is simple: Lots of volume at a decent intensity (Russian definition of intenstiy = percentage of 1RM, American definition = how hard it feels).

Ten sets of five with 70-80% to increase the size of the contractile elements (the myofibrillar part or sarcomeres).

Ten sets of ten with 40-50% to increase the size of the non-contractile elements (the sarcoplasm).

Lots of low-rep sets with heavy-ish weight to be as strong as you look.

Lots of high-rep sets with light weight simply to look swole (and you will look more swollen this way as opposed to "hard").

Note: 10x5 with compound movements can suck. I'm doing exactly that for squats right now with PiP (Pins into Pillars). Start with 50% and make 10-20 lbs jumps every other day. By the end you're doing 10x5 with something that's uncomfortably close to your max. My legs are very obviously bigger than they've ever been and I'm only about to start day 5 with 265x5x10.

I'm also doing even more volume ala Bear with BP. 10-20 sets with 60-80% (increasing in waves).

Overall bodyweight up to 174-176 in just a couple of weeks.