The Smolov is a training program that will affect your strength gains on a next level. Ive done some research to know if your just starting out into fitness you should hold off until you are quite comfortable in squatting (or whatever particular exercise you use this for.) Its 13 weeks and is broken down into several cycles. Ive run into a few variations but I'll show you the one I took from and also my modified version. Lets say you are going to do this for increasing your squat strength. You will be squatting no less than 2-5 days a week. Its a killer program but if you are consistent you will notice some gains. I won't say 50-100 lbs or throw around a number just because I'm not trying to sell you on this. I'm just letting you know it will improve your gains and the proof is in the pudding. ALSO. Any chance you get stretch and do mobility work. The Smolov revolves around a 1 rep max so you can guesstimate where your at or find some calculators online that figu