Wave loading is one of my favorite programming options for weight training. Utilizing wave loading allows for a great increase in strength capacity as well as nervous system training. It also provides a huge change-up to your program if your typical routine of using the same number of sets/reps each week is getting stale.
Wave loading- What is it?
Wave loading means utilizing an ascending or descending load each set. You are essentially going to trick the mind in to lifting more weight at a certain rep range than you may have previously been able to through neural disinhibition. There are numerous ways to use wave loading but my favorites have been 2 rounds of 7/5/3, 6/4/2, or 5/3/1. What happens is you start a set of squats doing 7 reps, let’s say at 135 pounds. You then do a set of 5 at 155, and a set of 3 at 185. You then cycle back and start at 7 reps again, but this time you complete it with 150 pounds. The first heavy set of 3 reps for 185 pounds has given a potentiation effect and made the weight you originally did for 7 reps feel light- hence the increase on the second set of 7. You would go up in weight on your second set of 5 reps and 3 reps too. Wave loading does not have a strict guideline and you can tailor to your needs. If you are strapped for time and can’t complete 6 sets, another example I've used before is 6/4/2/6/2 for 5 sets, or 6/4/2/6+ for 4 sets.
Wave loading can be very taxing and should be done first in your training program for the day. So, what should you do about secondary exercises? I typically try to keep my rep ranges for latter parts of the lift following something like my wave loading protocol. If completing a 6/4/2 wave protocol for 3 weeks, my secondary exercises would be sets of 6 the first week, 4 the second week, and 2 the third week. Again, nothing is strict and tailor it to your needs but below is a quick one-week example program.
Day 1- Lower Body Push
A1) BB Back Squat 6x7/5/3/7/5/3
Rest 1:30-2:00
B1) DB Alternating Forward Lunge 3x6ea
B2) Plank 3x :30s
Rest 1:30-2:00
C1) DB Step Ups 3x7ea
C2) Superman Shoulder Taps 3x5ea
Rest 1:30-2:00
Day 1- Upper Body Push
A1) BB Bench Press 6x7/5/3/7/5/3
Rest 1:30-2:00
B1) DB Overhead Press 3x6
B2) KB Drag 3x5ea
Rest 1:30-2:00
C1) Push-Ups 3x3-7
C2) Core Bodysaw 3x8
Rest 1:30-2:00
Day 1- Total Body Pull
A1) BB Deadlift 6x7/5/3/7/5/3
Rest 1:30-2:00
B1) Pull-Ups 3x3-7
B2) DB SL RDL 3x6ea
Rest 1:30-2:00
C1) SA DB 2-Point Row 3x7ea
C2) PB SL Curls 3x7ea
Rest 1:30-2:00
This would be an example for someone on a 3-day program looking to work on the power lifts. As you can see this caps your workout at 12 sets and allows you to focus your session towards improvement of the main exercise. Progress further weeks accordingly.
Follow Coach Nate:
Instagram and Twitter: @NateWilliamsSC
Facebook: Facebook.Com/NathanWilliamsStrength
Comentários