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.
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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.