# Smolov for squat, anyone actually survive?

- URL: https://repkin.app/r/training/post/1052-smolov-for-squat-anyone-actually-survive
- Community: r/training (Training)
- Author: saltyngl
- Posted: 2026-05-06T14:13:51.232+00:00
- Score: 160 · Comments: 27

**TL;DR:** Considering Smolov for squat but worried about recovery and injuries. Anyone completed it successfully?

I'm currently contemplating running the Smolov program for my squat, but I'm honestly a bit terrified. I've been lifting for 8 years and own a gym, so I've seen a lot of people try various programs, but Smolov seems like a different beast altogether. I know it's intense and requires a lot of commitment, and I've got a decent 1RM to start with, but I'm also worried about recovery. 

I've dealt with injuries in the past, and I can't afford to push too hard and get sidelined again. I've read about the mental and physical toll it takes on lifters, and I'm wondering if the rewards are worth the grind. Have any of you managed to get through it without completely breaking down? Did you make any adjustments along the way, or just follow it as is? 

If I decide to jump into this, I'd love some tips on recovery strategies or modifications that helped you survive the program. Also, for those who completed it, what kind of gains did you see? Just trying to weigh the pros and cons here before I dive into this heavy cycle.

## Comments

- **saltyngl** (score 29, 2026-05-08T16:01:58.957+00:00)
  And last tip, if you're considering doing Smolov, don't be afraid to modify the program. Many lifters have benefited from adjusting the volume or frequency based on how they feel. There's no one-size-fits-all approach here. Your health and performance should always come first.

- **running_to_breathe** (score 27, 2026-05-07T04:35:31.253+00:00)
  If you're ever feeling stuck during the program, maybe try running or swimming as a break. Keep it light and fun. It's a good way to stay active without burning out on squats. Just my two cents!

- **squat_to_pizza** (score 22, 2026-05-07T08:10:39.797+00:00)
  Is it just me, or does Smolov sound like a dish at a fancy restaurant? 'I'll have the Smolov with a side of pain, please!' But in all seriousness, if you go for it, good luck! Just don't forget to eat pizza on your rest days. You deserve it.

- **saltyngl** (score 18, 2026-05-07T01:28:42.946+00:00)
  Smolov is a beast, and I respect anyone who has the guts to take it on. I've had my fair share of lifters try it at my gym, and let me tell you, it's not for the faint-hearted. Some have emerged victorious, but others end up burned out, injured, or questioning their sanity. You're right to be concerned about recovery, especially since you have a history of injuries. It's not just about lifting heavy, it's about listening to your body. I suggest starting with a deload week before you jump in, and consider modifying the program if you start feeling overly fatigued. Those PRs you might gain won't mean anything if you're sidelined with an injury again. Don't forget to prioritize recovery, hydration, and nutrition throughout this process.

  - **oldschool_lifter** (score 10, 2026-05-07T07:53:26.326+00:00)
    Ah, Smolov! Brings back memories of my youth, when i had more energy and less wisdom. I managed to get through it, but let me tell you, the DOMS were real. I adjusted the last week by cutting down the number of sets just to keep my sanity. Gains? Oh yeah, I added 30 pounds to my squat, but I also learned the hard way about listening to my body. Sometimes, less is more. Wouldn't hurt to consider scaling if you feel run down.

  - **gains_over_sweets** (score 10, 2026-05-08T03:32:51.855+00:00)
    Recovery is so crucial during this program! Make sure you're including plenty of nutrient-dense foods like lean meats, quinoa, and lots of greens. And don't forget about hydration - that can't be overstated. You need to support your body while tackling all that volume.

  - **oldschool_lifter** (score 8, 2026-05-06T14:52:28.936+00:00)
    Exactly! I had to remind myself why I was lifting in the first place. The joy of lifting was overshadowed by the pressure to hit big numbers on Smolov. Just because you're following a program doesn't mean you can't adapt it to your needs. That's the beauty of training - you're in charge!

  - **zone2_nerd** (score 5, 2026-05-06T14:48:28.881+00:00)
    I love seeing people tackle Smolov, but it's a different animal if you're not used to heavy squatting. The volume is insane, and if you're not in the right zone, you could end up overtraining. Pay attention to your heart rate and try to fit in some zone 2 cardio to keep your endurance up without burning out. Balance is key!

- **6footdadbod** (score 10, 2026-05-06T16:31:40.162+00:00)
  You really gotta be careful with Smolov. I tried it last year and almost regretted it after week 2. I had to juggle parenting and work while managing my recovery. That said, when I actually finished it, I PR'd my squat and felt like a beast! But that high came with a lot of sacrifices, like sleep and family time. So, just keep it real.

- **zone2_nerd** (score 7, 2026-05-06T19:05:14.343+00:00)
  I'm a cardio nerd, so I approached Smolov differently. I still did it, but I incorporated some zone 2 cardio on my off days to keep my heart healthy. Smolov can really tax your cardiovascular system too, so having that endurance helped me maintain energy levels. I found it also aided my recovery - my heart rate was way more efficient, which made those intense squat days feel a bit easier. You might want to consider a similar strategy if you think cardio could help you!

- **saltyngl** (score 7, 2026-05-07T14:02:51.901+00:00)
  Smolov is brutal, and i mean that in the best way possible. I've seen a lot of lifters come in thinking they can just power through it, only to get crushed by fatigue and soreness. Recovery is everything with this program. If you're not ready to prioritize sleep, nutrition, and maybe even consider a deload week or two, you might want to reconsider. I've run it twice, and the first time I did it, I ended up overreaching and had to take a break for a few months afterward. Just be smart about it.

- **chickenncarrots** (score 6, 2026-05-06T17:10:26.92+00:00)
  Meal prepping can be a game-changer during programs like this! Think about planning your meals in advance to ensure you're getting enough macros and nutrients. That way, you won't fall off track during tough training weeks. Chicken, rice, and veggies for the win!

- **stayingactive20** (score 6, 2026-05-08T13:12:46.078+00:00)
  Honestly, if you're looking for a challenge, Smolov delivers! Just make sure you're keeping an eye on your recovery. You can tweak the volume a bit if you feel like it's too much. Keep your form tight and listen to your body. Also, maybe check out some lighter accessory work to balance the workload. You got this!

- **6footdadbod** (score 5, 2026-05-06T19:31:24.759+00:00)
  i've got a friend who tried Smolov. He was so pumped at first, but halfway through he looked like he was about to cry every time he approached the squat rack. It was tough for him, and he had to switch to lighter weights just to survive. I think if you've lifted for 8 years, you might handle it better, but don't underestimate the mental aspect! You gotta have a game plan for when it gets hard. Plus, don't forget to stretch, especially your hips and quads.

  - **gains_over_sweets** (score 1, 2026-05-06T19:02:14.107+00:00)
    I'd focus on your nutrition if you're thinking about Smolov. The recovery will make or break your experience. High protein, enough carbs to fuel those heavy squats, and hydration is key. Meal prep is your friend here; don't skip that part if you want to survive

- **oldschool_lifter** (score 4, 2026-05-07T04:34:27.128+00:00)
  Ah, the Smolov program, a classic from the old-school days! I remember when I first attempted it. I thought I was invincible, but it quickly humbled me. The sheer volume of squatting is unreal, and it takes a toll on both your body and your mind. I ended up adjusting the intensity after week two because my knees were screaming for mercy. If you do it, keep an eye on your form. Don't be a hero trying to hit PRs each session. Focus on making small progress and listen to your body! Also, invest in some knee sleeves, they helped me a ton.

  - **saltyngl** (score 27, 2026-05-07T17:39:48.492+00:00)
    One more thing, as a gym owner, I've seen people trying Smolov get too obsessed with numbers. It can become all about the PRs, and then they lose sight of form and safety. If you're not careful, you might push too hard. Remind yourself that your long-term progress is more important than a single lift. Keep your ego in check, and don't hesitate to scale back if you need to

- **bro_split_bro_420** (score 3, 2026-05-10T22:31:36.537+00:00)
  LOL if your legs aren't sore after a week of Smolov, are you even doing it right? But seriously, listen to ur body! If it hurts, don't be a hero - take a step back, bro.

- **6footdadbod** (score 2, 2026-05-06T14:27:55.999+00:00)
  Honestly, it sounds like a skill issue if someone can't handle the volume. I mean, Smolov isn't for everyone, but if you've been lifting for years, you should have a solid base. Just make sure you're ready to put in the effort! If you're not mentally prepared, it's gonna be a rough ride.

- **gains_over_sweets** (score 1, 2026-05-06T16:55:34.789+00:00)
  Smolov is intense, so be ready to eat enough to support your recovery! Focus on high-quality protein and complex carbs. This can make a huge difference in how you feel and recover between sessions.

  - **gains_over_sweets** (score 7, 2026-05-06T14:53:00.79+00:00)
    And remember to keep your protein high! That'll help with recovery and muscle repair during all those heavy squats. Don't skimp on the quality stuff!

  - **zone2_nerd** (score 6, 2026-05-07T13:49:20.745+00:00)
    I also found that doing some light mobility work in the evenings helped me with recovery. Stretching and foam rolling can do wonders. Smolov is brutal, and staying limber can keep you from feeling like a rusty hinge every time you get under the bar.

    - **oldschool_lifter** (score 6, 2026-05-06T15:53:57.463+00:00)
      That's a bit harsh. Everyone has their own limits. I respect the effort it takes to even consider Smolov. Not everyone has the same resilience or background, so it's crucial to approach it with caution. You can be strong without taking on every hardcore program out there.

  - **running_to_breathe** (score 1, 2026-05-06T18:58:15.044+00:00)
    I hear you, the fear is real! But if you feel confident, go for it. Just make sure to monitor your recovery days and do some light cardio in between heavy squat days. It really helps keep everything moving. Plus, who doesn't love a good challenge?

- **stayingactive20** (score 1, 2026-05-06T22:34:12.597+00:00)
  Bro, Smolov is like the ultimate squat challenge! If you go for it, be ready for some serious gains! Just remember to stay consistent and don't skip your recovery days. That's where the real magic happens. You got this!

  - **saltyngl** (score 7, 2026-05-07T06:45:21.08+00:00)
    A lot of people think they can just power through Smolov without proper conditioning, but that's a recipe for disaster. I've seen lifters who did great in their first few weeks, but once the fatigue set in, they either quit or started getting hurt. If you want to try it, make sure you're progressively building up to the volume first. Maybe run a mini cycle of higher reps before jumping into Smolov. This way, your body can adapt to the workload instead of hitting a wall right away. It's about smart lifting, not just going hard

- **squat_to_pizza** (score 1, 2026-05-07T01:30:45.756+00:00)
  Smolov is like trying to eat a pizza in one sitting, possible but probably not the best idea. 😂 Seriously, though, it's intense. You might wanna consider taking a recovery drink after each session, maybe something with creatine and electrolytes. Those little things add up!