Build Massive Strength With Waves

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Wave loading is a fantastic way to increase your strength, but you've got to do it correctly to see the best results without injury. Here's a typical example below - however, if you're not experienced in strength training, come and see us if you want us to apply this system of training to your ability and strength level.

Wave 1:

5 reps on 75% 1RM, rest 3-5 minutes

3 reps on 85% 1RM, rest 3-5 minutes

1 rep on 95% 1RM, rest 3-5 minutes

Wave 2:

5 reps on 80% 1RM, rest 3-5 minutes

3 reps on 90% 1RM, rest 3-5 minutes

1 rep on 100% 1RM, rest 3-5 minutes

If you are feeling strong you could even add a 3rd wave and see if you can increase your 1RM. E.g.

Wave 3:

5 reps on 82% 1RM, rest 3-5 minutes

3 reps on 92% 1RM, rest 3-5 minutes

1 rep on 102% 1RM, rest 3-5 minutes

The idea is that each wave excites the nervous system to increase your performance on the subsequent wave. You should feel stronger with each wave.
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One Performance UK | Personal Training Gym and Clinic | Richmond London | Build Massive Strength 2 | www.oneperformanceuk.com.jpg

Here are some tips for making wave loading work for you:

  • Only use it once a week for each major lift.
  • Never go to muscular failure. Only attempt a lift if you’re confident of making it.
  • If you fail a lift, end the waves there.
  • Perform the concentric phase a fast as possible.
  • Don’t do more than six consecutive weeks.

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