What Is Wave Loading?
Wave loading is an advanced strength training technique designed to maximize muscular development, neuromuscular responses, and athletic performance. This method involves lifting weights in a pattern resembling waves, where each exercise is divided into series, typically comprising 2-3 sets. The weight increases progressively with each set, creating a wave-like pattern. Upon completing a series, a new series is initiated with slightly heavier weights, and the process is repeated. This approach primarily employs lower repetitions and heavier weights, sometimes exceeding 85% of your one-rep max (RM).
Why Wave Loading Works
Neurological Benefits:
Post-tetanic potentiation (PTP): Each lifting session excites the nervous system, enhancing muscle contraction strength. When this excitement surpasses fatigue, it enables the lifter to handle more weight. This progressive engagement of motor units within muscles and the neuromuscular system leads to greater force development in successive contractions.
Low repetitions and heavy weights maximize this effect, boosting performance until fatigue eventually sets in.
Psychological Benefits:
Adds variety, preventing mental fatigue from repetitive sets and weights.
Changing weights and reps maintains motivation and confidence.
Competitive lifters can challenge themselves to complete more series, fostering a sense of accomplishment.
Physiological Benefits:
Mixed waves (e.g., 1-6, 7/5/3, 6/4/2) enhance both muscle growth and the efficiency of muscle use, leading to significant strength gains.
How We'll Use Wave Loading this block
7/5/3 Wave Loading
Series 1:
Set 1: 7 reps at 70% of your max weight
Set 2: 5 reps at 75%
Set 3: 3 reps at 80%
Series 2:
Set 4: 7 reps at 75%
Set 5: 5 reps at 80%
Set 6: 3 reps at 85%
Load Selection:
Begin with lighter weights and progress up each set in the first series (wave). For the second series (wave), use the weight from the second set of the first series for the first set of the second series. Gradually increase the weights again until the final set. On the final set the goal is 3 reps at 85% but if you feel you can do more reps than the prescribed 3 keep going until failure. Remember failure is the inability to perform a perfect rep with the current weight.
Rest Intervals:
Rest for 90-180 seconds between sets to optimize performance.
For the first wave we will be incorporating filler exercises to enable better movement patterns for the exercise being performed. These fillers count as a portion of the 90-180sec rest periods.
Effective Wave Loading Patterns
7-5-3 waves: Great for building strength and size.
6-4-2 waves: Also good for strength and size.
5-3-1 waves: Ideal for focusing on strength development.
3-2-1 waves: Primarily aimed at rapidly increasing one-rep max (1RM).
2-2-1 waves: Favored by Olympic lifters for enhancing strength.
Conclusion
Wave loading is a sophisticated and effective training method beneficial for anyone looking to increase their strength and muscle mass, including but not limited to competitive athletes aiming to peak in strength and power for competition. By strategically integrating wave loading into your training regimen, you can achieve significant improvements in performance. Use wave loading wisely to ensure optimal results and avoid overtraining, ultimately enhancing your athletic capabilities and overall fitness.