TL;DR
You don’t have to bench 600 pounds or curl more than most people deadlift to train like a beast. Andrey Smaev’s jaw-dropping strength offers lessons in range of motion, progressive overload, training intensity, and (believe it or not) control. Here's what you can actually apply to your own training.
Lesson 1: Big Lifts Start with Solid Basics
Watching someone bench 672 pounds might feel about as useful as watching a bear ride a unicycle—cool, but irrelevant. But here’s the real takeaway: none of that happens without years of nailing the fundamentals.
Solid form, progressive overload, and good joint health are what allow you to go heavy safely. Andrey’s lifts—despite being massive—are surprisingly well-controlled. That control doesn’t come from ego lifting. It comes from decades of work built on smart training.
Lesson 2: Range of Motion Matters
Whether it’s dips or incline presses, Andrey’s range of motion is deep. We're talking pec-stretching, tricep-burning depth that puts the muscle under tension where it matters.
This is where a lot of lifters fall short (literally). Choppy half-reps may let you lift more weight, but they limit muscle growth. If your goal is hypertrophy, go for full, controlled reps—even if it means using less weight. Your joints and your gains will thank you.
Lesson 3: Form vs. Flair
Not everything Andrey does is textbook lifting. Reverse curls with 330 pounds? Rowing with a woman on the machine? Yeah, that’s mostly for show.
But here’s the nuance: experienced lifters can sometimes get away with looser form when chasing specific adaptations or simply pushing limits. If you’re still building your base, though, stick to clean reps, safe setups, and reliable tracking. Don’t let Instagram fool you into thinking every workout needs to look like a Marvel audition.
Lesson 4: Strength Is Relative (and Should Be Tracked)
Smaev’s lifts are jaw-dropping, but what really matters is progression—relative to you. Are you lifting more than you did last month? Are you recovering well? Do your joints feel good?
Big weights look cool, but consistent progress—on your terms—is what leads to long-term results. Track your sets, reps, and how close you are to failure (a.k.a. RIR or Reps in Reserve). That’s how you improve without getting wrecked.
Final Thought: Be Inspired, Not Intimidated
Most of us won’t ever bench 600 pounds or hit Iron Crosses at 330. That’s not the point. Use lifters like Andrey Smaev as motivation to train smarter—not necessarily harder.
Build the basics. Prioritize recovery. And when you do start pushing the envelope, do it with intention—not just for the ‘Gram.
Strong is cool. Smart and strong? Way cooler.
