Workout of The Week #85
Wave Training
Wave training is a great way to spice up your training routine and to introduce a new stimulus. The wave training method allows you to ramp up nervous system activity so you can lift heavier but also will typically provide more volume than a traditional strength training set and rep scheme like a 5 x 5.
Wave training can be done with heavy weight first or ligher weight first, I however recommend starting by starting with more reps and lighter weight and then adding weight the next set. Ladder sets can also be used to work down in weight or up and down a set.
Ladder Set Up & Down Example
Reps: 12,10,8,10,12
Many bodybuilders in the past relied on ladder sets or ramping up weight to a top set and then would hit drop sets with less weight. Wave loading works the same way these principles do, once the nervous system feels heavier loads it then recruits more motor units, increasing rate of force development and allowing you to lift heavier on your next set(s).
You could also use accomodating reistance with bands and chains for wave loading. Add more accomodating reisistance each set and then restart the wave. You could also work backwards and start with 3 chains, then remove a chain for the second set, and remove another chain for the third set.
This method of deloading chains could also be used within a set for a contrast training effect. Perform a rest pause set:
A1. Deadlift with 2 Chains x 2 Reps
Rest 20 Seconds
A2. Deadlift with 1 Chain x 2 Reps
Hypetrophy Wave Training
Add weight each set and wave to wave. Begin with a convervative weight selection the first week of this block so you can build from there, ideally an RPE of 7-8 in week 1.
Example:
205 x 12
215 x 10
225 x 8
210 x 12
220 x 10
230 x 8
Strength Wave Training
Add weight each set and each wave. Follow the same rule as above for weight selection. Example:
225 x 3
250 x 1
230 x 3
255 x 1
235 x 3
260 x 1
If you have tried wave loading, let me know what you think of it below. If you haven’t tried it, try a 3 week wave loading block to start out. Choose one of the loading schemes above and perform for your A series movements then hit some 10-12 rep range accessory work in your B series and pump it out with 12-15 reps in your C series.
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