Program Breakdown | Russian Squat Program

[@cadenrobl473]

Review my dad, he was super duper strong in college

[@johnsmiff8328]

caden FOH B

[@hookoffthejab1]

Bro my dad was super duper strong in highschool bro he could bench 500 at 16 years old bro

[@fondelmaddick5085]

@@hookoffthejab1 😂

[@patangry4653]

I bet my dad was stronger

[@pedropabloortiz]

Bro I literally thought my family members exaggerated when they said my dad was strong (he was a non competitive natural bodybuilder when he was in his mid 20s btw) and a couple of years ago I went with him to the gym, he was 10 years off training and he benched 405 for 5 reps (he said the other day it was 315 but I'm pretty sure it was 405 lol)

[@dandaninglis]

Never done the Patreon thing before but if $1 means this quality content will keep coming so worth it!

[@zacktelander]

Khadzhimurat Akkayev shooting an AK in public will NEVER not be funny.

[@kamilogorek]

Double negation. Smart move.

[@reddeltasev07]

Zack Telander those three seconds of video had me giggling like a little kid

[@andrewBwinter]

Good. It wasn't just me.

[@nobod759]

It is somewhat a stereotypical thing among Chechens to do, and Russians kinda dislike this practice.

[@XXLRebel]

He isn't called Akkayev for no reason, you know...

[@salmanhussain6863]

Very informative. Becoming one of my favorite channels to watch

[@floyddango]

I did the russian squat program as a beginner. Based on my one rep max of 115 kg I managed to hit 125 kg, making it a progress of 8,7 %. Can't praise this program enough. I never thought I could squat 3 times per week, as squats are my weak point cause I have these long ass legs. Made me more confident with squats, made me reconsider my belief that I regenerate too slow to be a weightlifter and that my limb lengths etc are not good enough. I mean I'm not quite the weightlifting talent but if you excuse everything with the lack of genetics you're only gonna be weaker. Now I'm deep into competition prep and it's raining PRs in every single exercise with the newly acquired leg strength!

[@wyattheriott7198]

What was your rest time between sets

[@earthx7463]

All the things you listed as problems sound like made up problems. The only thing that matters is hard work. Not arm length or natural talent. If youre a beginner you cant even say genetics because you are nowhere near your natural limit

[@floyddango]

@@earthx7463 Well I dont think nature and nurture only show up once you get close to your limit. There are things you can't compensate only with hard work. But yes: we shouldnt let these things govern our perception and mind too much, because it can only hinder you. However it's a lie that hard work will fix everything i believe. If your anatomy, be it limb length, muscle composition or overall tendency to get stressed physically easier and overload your nervous system you will progress slower. Add a childhood as a couch potatoe you will be left with weak points you cant fix 100%. If only hard work mattered we all would be physically equal and that is obviously not true.

[@earthx7463]

@floyddango im 28 and have spent the last 10 years smoking weed and doing fuck all. I weighed 105kg at my heaviest. I am 6'1" and have an ape index of +1.5(my arm span is 1.5 inchs longer than my height). Luck has nothing to do with it. Longer arms are better at pulling, shorter arms are better at pushing. I would also like to see the study referring to people getting stressed easier. Because that sounds completely made up. If you are putting in 110%into your workout AND your nutrition AND youre getting 8 hours of sleep AND you are taking the appropriate rest periods per week you will be healing the same speed as everyone else. Provably faster because most people arent eating enough good food to supplement their training

[@earthx7463]

You need to escape this excuse culture and start acting like your goals are achievable. Because whether you think you can or you think you cant, youre right.

[@MatiasStrengthCoach]

Solid video and even more solid program as it seems. You're impressively strong for your size Zack, keep it up!

[@samscil]

You rebel. 105% of 190kg is 199.5 not 200. Russian weightlifting gods will be mad

[@gabrielheard2287]

samscil You cant micro-load .5 kilos on a bar

[@mcmicah10]

Actually, you can buy .25kg plates on eBay

[@XXLRebel]

You talkin' to me?

[@eclipsewrecker]

@@gabrielheard2287 fractional plates, and weighted collars have been a thing for decades

[@Morganflash]

The best squat program I did. I did two times. But build muscle during two attempt ! It will be easy PR with this prog'

[@Vsevolod3788]

There's another one by Maslyaev (Weightlifting, 1974): Medium day - 65-75%x5x3-4, Heavy day - 75-85%x5x5-6, Light day - 60-65%x3x3-4. This load should be done for two weeks straight, the third is a deload: Medium day - 65-75%x3x3-4, Heavy day - 75-85%x3x3-4, Light day - 60-65%x3x3-4. The goal is to progress in Heavy days on overloading weeks. Once you are able to do 85%x5x5-6 in two consecutive weeks, you try 90%x5x1-2 after a deload week and then progress in sets further. It's being proven to increase 1RM squat in qualified athletes by 20-30 kg in 6 months.

[@danielrbrowndu]

I would love to see an improving strength in the off season for basketball/volleyball/football athletes (explosive jumping sports). It would also be helpful as a coach to have a prescribed program that tapers in the season. I use a lot of your videos with my basketball players.

[@leonelmartinez2486]

Fahvexfahve

[@seanstack180]

My coach ran me through this program three times for bench squat and deadlift (not at the same time) and it jumped my PRs up impressively after I had plateaued. This program succccckkks but it is so good. It’s counter intuitive to work the same muscle group three times in a week but the body responds so well to it!

[@Tee468]

I don't really think its counter intuitive to work muscles 3 times a week. I do full body 6 days/week and manage it just fine. I think overall volume and intensity between sessions is a lot more important for managing fatigue compared to frequency, in fact more frequent sessions is great for decreasing fatigue since you can spread out volume over more days.

[@seanstack180]

@@Tee468 I just mean that in popular culture, there’s this general idea that splitting up muscle groups and always getting your rest days in is crucial. I’ve been involved with athletics my whole life but it wasn’t until I entered the niche culture of powerlifting/strongman that I started hearing about increasing that frequency. I’m better for it now 💪🏻

[@iielysiumx5811]

I have been running this programme on and off as an intermediate lifter for the last few months. So far I have put 32.5kg on my 1RM (127 - 160) and 27.5kg on my working sets (100-127.5) matching my old PRs for reps is a good feeling

[@shantisommers2880]

As always great vids Zach, jumping on the patreon to see your program now :)

[@JordanWallac3]

cholula hot sauce review please

[@davidec.4021]

Still waiting

[@newgoliard6059]

I don't see the D-bol and test. dosages listed in that book

[@theylivewesee1674]

only turinabol and stanozolol

[@trackerdon91]

Love the Russian Squat Program!!

[@Stef_96]

I just ran the TSA intermediate powerlifting program and had fantastic results, specifically in the bench press in 9 weeks my bench press went from 120kg paused to 135kg paused. Id love an analysis of that program as i think for general strength training it was a very fun, difficult and rewarding program.

[@enigmatic_lee]

The intensity is soooo high ! Recently I'm using Ed coan's linear progression cycle and it runs very well !

[@fintanmchugh7505]

Where did you find ed coans linear program?

[@OldSchoolApprentice]

Kinobody's greek god program LOL

[@X-rayAnon]

Lunges are the absolute most Superior exercise for optimal strength and aesthetics! Ask powerlifters and weightlif- .... Oh wait.

[@zacktelander]

I’ve always wondered how I can achieve that lean physique I’ve always wanted!

[@jackalacka2887]

Just use the nutrition program that he created all by himself completely from scratch...

[@grantbrown1695]

to be fair lunges are actually pretty fantastic, they just aren't at the heart of any strength sport

[@Luke-id1cp]

I'm glad that all types of lifters know that kinobody is a joke lol

[@JMBBproject]

Great video mate!

[@willpanuska731]

Ah, the sign of a true athlete. A bottle of cholula for putting on his bland mealprep food. Respect

[@colegoddard4901]

Great video Zack. Gonna have to follow your journey with your personal program for 1$ Can't beat that my friend!

[@jonbell9270]

Great video! And a very helpful tip for beginners wanting to use the program. I prefer this to some of your other videos where you sometimes construct a bit of a straw man to argue against.

[@samuelperkins8165]

Hey man, really love these videos im pretty new to weightlifting only about a year and a half in but am a very very similar build to you, almost identical in terms of strengths and weaknesses too! good to say a weightlifter i can relate to! great videos keep it up

[@edmund3504]

man you make great videos

[@MATTSCOTTR]

This going to be a legit experiment!

[@big_yoshi01]

Pls breakdown the full Smolov squat program!!

[@TheFlipsta97]

Tong Nhac Nguyen Hell.

[@big_yoshi01]

Maximillion Thermidor I think smolov revolutionalized my training. I do now much more volume.

[@kohai2301]

my bench went up by 20kg

[@mattsalvatore3193]

@@TheFlipsta97 Shame about your deadlift, I've read most others logs/progress reports and their deadlift went up even though they didnt train it.

[@omardenia]

Smolov is to be on peds

[@MerlinDeLyon]

Prayer answered! I will try that program and post results. PS : plz do more! Smolov next?

[@jameslindsay3278]

I ran smolov for the entire 13 weeks and my back squat went from 140kg to 175kg. This was in a large caloric surplus! It's a very difficult program but if you're willing to commit to it, It can definitely be worth it

[@jackalacka2887]

James Lindsay What was your bodyweight throughout the program?

[@jameslindsay3278]

Was in a slight caloric surplus and bodyweight was around 80kg at the start and gained around 2-3kg so maybe about 83ish kg at the end of the program. My technique did improve quite alot also mainly due to the sheer amount of squatting you'll be doing. So that may have contributed to my squat increase also.

[@julidiamondlover]

Hey, I also ran Smolov and put the "guaranteed" 100lbs on my squat (at the time I was not working with any kg weights and had no reason to convert lol). The last week I did experience a minor injury as well as a slightly more major injury midway through (not because of the program, but rather my own dumb extra programing), but managed to work through. It is an amazing program and extremely difficult, but well worth it.

[@Oly1y]

@@jameslindsay3278 so were you in a large surplus or a slight surplus?

[@garrett-hardin]

10/10 on the hot sauce choice

[@JohnProph]

same routine as was in Muscle and Fitness November 1983

[@kavinpatel2748]

Literally love your shit bro

[@Native_love]

Would this work with the bench press?

[@TheFlipsta97]

Probably not. The decreased poundages doesn't lend itself quite as well. Maybe if it was multiply bench press perhaps?

[@CeroAshura]

@@TheFlipsta97 Nah bench programming can be done identically to squat programs. Based on Greg Knuckles PHD.

[@Exoticho3]

This was the most uselass video ive ever watched in my life

[@miz528aaaaaaa]

Why?

[@michaelshaleen6565]

Love it!!

[@TheJeffislegend]

13 week texas swuat method

[@bujarmurati3004]

Pro-gram-break-down

[@martinberanek1747]

Dope video! How did u train other lifts and accesory work during the program?

[@MrCharlie066]

Cool video, I'm going to start this now... Heard it's very difficult to complete, interesting you didn't mention that. We'll see how it goes! Day 1.

[@fullsend5437]

Why does he need to mention that it’s hard...? Obviously it’s hard that’s pure logic? It’s a Russian squat program

[@fiftoufi2353]

Interesting channel !!

[@louisgribben2933]

Man i've done the Russian Squat Program twice, and i'd invite you to to overlap your competition with the end of the accumulation phase, end of week 3. Standing up a clean is easiest in this phase. After the last week and maxing out, my legs were shot for 2 weeks, and 80% felt like 90%. Although if you'd rather taper, go ahead my dude. You know what you're doing, i just thought i'd give you a heads up. Good news about the program is that i maxed out at 110% both times at the end, so your 200Kg back squat is in the bag. All the best!

[@seanstack180]

I had the same results. I hit 110% at the end as well. Felt incredible. Took a week off after that and came back after the break feeling even stronger. I almost want to say my 110% came after the week break, I can’t remember now.

[@Aedeon]

Did this program. Gained 30 kg on the squat from 120 kg to 150 kg

[@GsusChrist12]

You should do a breakdown of the Smolov programs!

[@bb-3653]

Funny thing, I did submaximal type training alot without realising..and that's when I made gains the most.

[@Nathan-vg4bl]

God i love that intro.

[@dominicamend38]

Great video! Super stoked to try this out. Would this program also work for other movements like bench, press, and row?

[@69FOSTER]

I was wondering the same thing, I may try this program for the bench press.

[@benibarra4808]

Like before even watching the video

[@CAP0VELLI]

@Zack Telander After the AMRAP session and Epley calculation, the last two weeks should be amended, which will change the weight. The predicted 1RM should increase. Is this the 1RM I should be going for on my final session of the program? Or is it the previous 1RM which was calculated prior to the AMRAP?

[@CAP0VELLI]

Do i need to amend my Russian Squat program based on my AMRAP Session? I got 10 Reps on 126KG, now my predicted 1RM is 168KG. Do i keep the plan the same ? Or do i need to enter my 1RM to 160 on the calculator which would then give me a predicted 1RM of 168 because of the 5% increase?

[@neeks5535]

Ready set start

[@jetski275]

Is it intended for all back squats or other workouts? Back squat is my favorite

[@wudhrbjudhsbn]

Have you seen that Torokhtiy has released a program? thinking about giving it a try since I'm pretty much just making it up a I go along at this point XD

[@leoatencia5223]

Do a video about the bulgarian method of training please

[@colinstasuik7991]

Good video man. As a beginner, do you think exploring this is worthwhile, or is it more beneficial to just stick to something like a 3/5x5 where you're slowly adding weight to the bar?

[@zacktelander]

Co St it all depends on how legitimate your max is. You can adjust your max in the way I suggested and it should work

[@colinstasuik7991]

cheers man

[@Native_love]

Was my question too!

[@georgibaykalov8373]

can you also do asistance exercices with this program?

[@sabertoothwallaby2937]

What about work after the listed work? Like lunges,jumps, tempo squats AFTER what the programs has for the day? Or only on that Thursday as you said?

[@andrewcoates4952]

Do you reckon that if you were doing PLing, you could run this for bench or would the rel. intensity be too high?

[@martinrenslev7533]

Can you please break down the Smolov squat program?

[@orange4868]

What do you mean by personal programming? If I support you, then I can get your advice about the programming? Is that what you meant?

[@SkipRainsmyth]

what do you normally do with the snatch/clean&jerk while running the RSR?

[@eijipereira6658]

Review the Hatch Squat Program!

[@malkomfridner84]

Is this done only with backsquat? Or can you use both back and frontsquat, ex backsquat two times a week and frontsquat one time

[@kyleangove4021]

I swear you had a video on the Russian step program (I think that’s right). Where is that? I broke my pelvis and I need to make sure I take my time when I complete physical therapy.

[@MorningGlory1172]

About to finish a hatch cycle at the end of the month, would love to max and then start this one. How much time should i build in between these cycles? (or in general between cycles?)

[@patrykkochanowski1154]

Can you review some deadlift specific program?

[@SantiagoThePiratelolwtflmfao]

Would this program work with other lifts? like deadlift or bench?

[@yahrinedits]

Can you please let me know what instrumental is used in your "How much ya press?" video? Thanks!

[@zacktelander]

kzbin.info/www/bejne/h5OWo4KCbpp1n9E

[@austinwhisler5938]

You need to review Westside bc Louie thinks he knows everything about Oly Lifting 😬🤗🤓

[@sargun9641]

He was an Olympic lifter, you absolute imbecile.

[@austinwhisler5938]

@@sargun9641 ha that’s like saying I was a track athlete bc I ran for a few years when I was younger. Powerlifting was his main sport ya nerd

[@CaptainJezzaHams]

Bulgarian method would be awesome to breakdown

[@kodeehowell28]

Look up Max Aitas video on it, he trained under the creator of it for a long time. In my opinion, it's not real Bulgarian if you can'​t train eight times a day for 6 days a week, so you'd have to be a state-sponsored athlete to really run the Bulgarian cycle.

[@CaptainJezzaHams]

Kodee Howell I’ll take a look

[@JasonLeeno]

Are the percentiles different from your stander 5% bro increase because the weights are calculated in kg? Ex: 72%-74% over 70-75% Or is for a more manageable progressive overload?

[@greglindstrom1705]

hey i actually i did this program in my 6 months of weight lifting!!! :-)cool

[@wh1s948]

Can you share a program to improve deadlift and frequency and volume and all thatm

[@gggjjj7733]

do you do any assistance lift during this program or no? thanks

[@puppy8125]

ggg jjj just 3x8 post. Chain work per session (Good Mornings, RDL etc.)

[@volumedaddy6917]

Smolov for squat the 13 weeks one and also smolov jr..

[@brandongreen5884]

What do you think of "Jay Schroeder" style of training? What about Inno-sport?

[@MabuhayMD]

Hi can I incorporate this on a 5 day split program so I can train other body parts too?

[@topazhurvitz467]

how about the LSUS program?

[@luke_hankins]

yes, the LSUS program would be great to breakdown

[@Coulsay]

I can only train 3 days a week I wanna run this thing what can I do for my upper body and deadlift wise?

[@omardenia]

Leave desdlift to other mesocycles or putting in the back Seat and do desdlift once a week with % to mantain the lift

[@cav1989]

Name of song at the beginning of the video please?

[@grfti1]

Is it supposed to be only back Squats? Or can you change one day per week to front Squats?

[@mattsalvatore3193]

Do one or the other

[@asherwood9069]

As a beginner, could I run this program in perpetuitiy? As in, could I just run both phases and then start over the first phase for a theoretical n cycles (until I no longer made progress)?

[@ekzpo3876]

I wouldn't run it back-to-back-to-back-ect-ect. You would probably end up wearing yourself out. Maybe run a deload week or two between each reset. The good news is that you would eventually get a pretty good squat form from all that lol

[@Bilgamesh0326]

Can this strategy work for other things like bench press?

[@athlete6225]

If zack puts a like in my commentary I swear to perfectly apply this Programm and show my results

[@ivorambaldi4233]

I'd personally like if you would even not give a precise program maybe guidelines to improve pulling power in the snatch most of all, so drills and exercises that develop streanght in the pull.

[@zacktelander]

please check out my video specifically on building pull strength in weightlifting!

[@eneko1890]

Can i do this routine for squat and bench press at the same time?

[@ti8864]

How about varying between front and backsquats?

[@TheAltSoul]

I wanna attempt the program alternating what days off would be with the same program for front squatting

[@joerousseau4815]

Would this program also work for other lifts like bench or ohp?

[@puppy8125]

Joe Rousseau yes for strength

[@tylad98]

link for the program please?

[@latsblaster]

I couldn't follow everything in the video but sure it was interesting.

[@moristar]

It's Soviet - not Russian. The book was published in the Soviet Republic of Belarussia

[@AntonioIkic]

Does anyone know if it worked out for him

[@conkerconkbonk6760]

Maxing every week im in

[@TheOfficialKIKI]

How do you incorporate front squats into this program?

[@AndreasFunnell]

You do them on back off days, there is a program called "The modified russian squat program" look it up.

[@nicoparra1990]

Please review the juggernaut method 2.0

[@vardaspavarde8480]

Some people can't run procentage based program I can do 20 reps with 60 precent from 1 rm

[@Baloo0254]

Great! What about the Russian pharmacological program?

[@Baloo0254]

oh for sure. I could do as many drugs as I wanted to, still would never go to the olympics. Well maybe Curling, that doesn't seem that hard.

[@atrumluminarium]

Silly question: what do relative and actual intensity mean? Also after years of following Life of Boris the words "Russian squat programme" just remind me of that image of gopniks squatting around a bottle of vodka lol

[@EugeneMatlin]

How much did you end up gaining on this routine?

[@mustafaturk9180]

I finished my 12 week today for deadlifts starting from 180 kg(396 lbs) and ended up maxing it to 200 kg (440 lbs) I think i can do 205 in a good day.

[@mustafaturk9180]

I gained 3 kg of bodyweight tho.

[@EugeneMatlin]

@@mustafaturk9180 I did it on Squats with 180kg max... I ended up missing reps on the 3x3 session. Good job on completing the program. It was brutally hard.

[@skude3]

Canditos 6 week program maybe

[@mxlcs]

Can I use this for Front Squat?

[@crackuhsnackuh]

Max Simon Your hamstring would really be lacking

[@1vootman]

How do PEDs factor in this program? Russians and others have relied on them heavily so wouldn't that effect the affect of their program?

[@callumbarnes554]

The only difference in their system was the volume, doing 150% to 200% of the volume of non PEDs athletes was apparently how they did it. E.g 9-12sets×6reps on one of the days in this program. Don't know how realistic that is