generation ironSometimes the normal sets just don’t cut it.

Getting tired of the same old training routine? Feeling like the 3 sets of 10 reps system isn’t getting you the gains you require out of your workout? Well maybe it’s time you switch things up. Some of us have a tendency to stick to what works, stick to what you know. But if you do something long enough it’s going to get boring and stale. When things get boring the mind-muscle connection could be in jeopardy. Besides that, sticking to the same system just seems plain lazy.

So what the hell to do?  Should you just say screw it and add reps to the routine? Maybe more sets will do the trick? Not bad ideas, but if you want something a little more fresh than why not try out “wave loading.”  The system is pretty awesome for two reasons: one, the most obvious, it’s a change of pace. The second is that not only will you build the muscle you want, you’ll also get plenty of strength gains along with the muscle.

So how exactly does wave loading work? Well it’s pretty simple actually. There’s a descending wave and an ascending wave. With each set you can increase or decrease the reps while at the same time increasing or decreasing the weight. The same goes for the sets as well. Check out the full example breakdown on the next page.

Jonathan Salmon
Managing editor of Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. He has been writing about bodybuilding, combat sports, and strength sports for over 8 years. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.