The Golden One - Marcus Follin - Smolov Jr For the Benchpress: Update on Rest and Recovery

Dec. 9, 2022 - The Golden One - Marcus Follin

02:28

Smolov Jr For the Benchpress: Update on Rest and Recovery

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Time	Text
	Greetings true friends.
	This is a quick update to my Smallov Junior video I made a while back.
	An update if you have been following the schedule.
	If you want to do a few more cycles of Smallov Junior, I wanted to add an important point for it to be more doable in the long run, especially if you want to do the cycles back to back.
	So you go three weeks and then you go three weeks again.
	So I would say that, you know, keep a deload week in between so you don't do six weeks in a row.
	Deload week, just reduce the weights to about half and do the sessions as normal or just do something lighter just so you keep your body in training, your muscles active, but you rest your ligaments and bones and stuff like that.
	Now the most important thing, and I will keep this brief because it's a very short point I want to make, and that is the schedule says four days a week.
	What you could do instead is to simply train every other day so you don't so you get a bit more rest in between.
	So you get a bit more rest for your ligaments, bones and everything like that because muscle wise your body can take it but since you are so close to your max capacity it will take its toll on on the rest of your body.
	So keep that in mind so instead of having the third and fourth session directly after each other you can add another rest day or even two should you feel like it.
	Because the first two sessions they are a bit easier, the third and fourth they are a bit heavier.
	At least I feel that way.
	Perhaps it's different for you but I would say that a bit more rest can be good so that you actually ensure the progression.
	Because ultimately the most important thing is not for you to get the cycle done in three weeks or getting the four sessions per week done in a week.
	It doesn't really matter as long as you do all of these sessions.
	So anyway keep that in mind.
	That's all I wanted to say for today.
	Do check out all the links in the description box below and I am with you in spirit in the Temple of Iron.

Time

Text

Greetings true friends.

This is a quick update to my Smallov Junior video I made a while back.

An update if you have been following the schedule.

If you want to do a few more cycles of Smallov Junior, I wanted to add an important point for it to be more doable in the long run, especially if you want to do the cycles back to back.

So you go three weeks and then you go three weeks again.

So I would say that, you know, keep a deload week in between so you don't do six weeks in a row.

Deload week, just reduce the weights to about half and do the sessions as normal or just do something lighter just so you keep your body in training, your muscles active, but you rest your ligaments and bones and stuff like that.

Now the most important thing, and I will keep this brief because it's a very short point I want to make, and that is the schedule says four days a week.

What you could do instead is to simply train every other day so you don't so you get a bit more rest in between.

So you get a bit more rest for your ligaments, bones and everything like that because muscle wise your body can take it but since you are so close to your max capacity it will take its toll on on the rest of your body.

So keep that in mind so instead of having the third and fourth session directly after each other you can add another rest day or even two should you feel like it.

Because the first two sessions they are a bit easier, the third and fourth they are a bit heavier.

At least I feel that way.

Perhaps it's different for you but I would say that a bit more rest can be good so that you actually ensure the progression.

Because ultimately the most important thing is not for you to get the cycle done in three weeks or getting the four sessions per week done in a week.

It doesn't really matter as long as you do all of these sessions.

So anyway keep that in mind.

That's all I wanted to say for today.

Do check out all the links in the description box below and I am with you in spirit in the Temple of Iron.