Russian squat routine is one of the easiest way to learn how to peak and to understand programming.
You start at 80% and during the sixth and last week you do 2x2 at your previous 1RM.

I think I can make much faster progress doing linear progression at my level. 6 weeks for a ~2-3% increase in just one of my lifts seems really low.

By Russian did u mean smolov?

obviously



obviously



no

If you look at any of Brandon lillys cube programming you'll see the program peak into intensity and regress volume pretty clearly - the same concept can be applied to any routine.

There's also tapering but generally the people taking advantage of that are ones running higher frequency.

Yup.

RSR and Smolov are two different programs. The risk/reward of them can be deceiving if your body isn't ready.

I understand the periodization from higher volume/reps and lower intensity to the opposite, I just didn't understand the final "peak week" and how it worked.




Not ready to run a fuking Russian/Bulgarian squat program just yet. It sounds way too hardcore for me

Tapering to decrease fatigue while keep the fitness high going into the meet.

lift heavy weights, put them down.

repeat

This post was edited by Justise on Jul 7 2016 12:29pm

Stay weak