.
So here’s a quick and simple example of wave loading if you were on the bench:
Set 1: 8 reps of 275 lbs
Set 2: 5 reps of 325 lbs
Set 3: 3 reps of 375 lbs
Notice how with each set the rep count decreases while the weight lifted increases. For the second wave more reps can be added to the process or more weight.
Set 1: 8 reps of 275 lbs
Set 2: 5 reps of 325 lbs
Set 3: 3 reps of 375 lbs
Set 4: 10 reps of 300 lbs
Set 5: 6 reps of 350 lbs
Set 6: 4 reps of 400 lbs
By wave loading you’ll increase both hypertrophy as well as gain massive strength in the process. Multiple waves can also be used for the program. For example for size you can perform higher reps with less weight and steadily increase the weight and decrease the reps while at the same time having a heavier dropset. Like so:
Set 1: 10 reps 250 lbs
Dropset: 1 rep 325 lbs
Set 2: 8 reps 300 lbs
Dropset: 1 rep 375 lbs
Try out this weightlifting program and watch your muscles grow exponentially. Let us know what you think of wave loading in the comments below and be sure to follow Generation Iron on Facebook and Twitter.
