The Wave Loading Phenomena

Those familiar with the gym (and I mean very familiar) should by now know that there are two ways to train your muscles:

1) for strength; low reps, high weight
2) for size; high reps, low weight

Now what if I were to tell you that there's a way of training both at the same time? What you are about to read is backed by science (a bit of biology, some neuroscience, mainly anatomy), it has also been tested and proved by thousands (including myself)!

The Wave Loading Phenomena

Wave loading training is a mixture of high volume and low volume sets in the same exercise; the weight fluctuates every set to variate the volume of each set. Let me explain that in English:

BENCH PRESS:

SET 1: 135lbs x 15 reps (high volume, low weight)
SET 2: 185lbs x 10 reps (mid volume, mid weight)
SET 3: 225lbs x 6 reps (mid volume, mid weight)
SET 4: 275lbs x 3 reps (low volume, high weight)

This is known as an ascending wave loading set, you start low and work your way up to a 1-3 rep max; this is much different than the conventional 5x5! A descending wave loading set is the complete opposite, you start at a high weight and work your way to a low weight. This is a good way to increase both size of the muscle and the strength.

However, this process can be more difficult, which will yield better results. What I mean by that is this:

SET 1: 135lbs x 15 reps (high volume, low weight)
SET 2: 185lbs x 10 reps (mid volume, mid weight)
SET 3: 225lbs x 6 reps (mid volume, mid weight)
SET 4: 275lbs x 3 reps (low volume, high weight)
SET 5: 225lbs x 6 reps (mid volume, mid weight)
SET 6: 185lbs x 10 reps (mid volume, mid weight)
SET 7: 135lbs x 15 reps (high volume, low weight)

This is a pyramid wave loading set! As you can see it's much more difficult than the first one. However, the results will be more significant; you are starting your set in the body building rep range and then work your way into the strength building rep range, staying there, and then going back to the body building rep range.

Now let's make this process even harder:

SET 1: 135lbs x 15 reps (high volume, low weight)
SET 2: 185lbs x 10 reps (mid volume, mid weight)
SET 3: 225lbs x 6 reps (mid volume, mid weight)
SET 4: 275lbs x 3 reps (low volume, high weight)
SET 5: 225lbs x 6 reps (mid volume, mid weight)
SET 6: 185lbs x 10 reps (mid volume, mid weight)
SET 7: 135lbs x 15 reps (high volume, low weight)
SET 8: 115lbs x failure reps (high volume, low weight)

Not only are you now hitting both areas (body building and strength) but you are now burning the muscle out, fatiguing it, depleting it's muscular energy. Why would this be beneficial? Because now you are incorporating muscle size, muscle strength, and muscle endurance in one exercise.

Best advice I was ever given, "the more difficult you make it on yourself, the better your body will respond."

I hope this helped out a few, cheers,

Neuro