Post by Sareen on Nov 30, 2007 0:18:11 GMT -5
Wave Loading by Christian Thibaudeau
Coach Poliquin popularized wave loading a few years back. It's one of the most effective strength-building approaches known to man. This type of loading scheme was also used extensively by Bulgarian Olympic lifters as well as by Canadian elite weightlifting coach, Pierre Roy.
Wave loading consists of grouping several sets (normally three) into a "wave." Each one of those three sets within a wave is progressively heavier but performed with less reps. At the completion of a wave (three successful sets) you start a new one. When you start a new wave you decrease the weight compared to the last set of the preceding one, but to a higher level than where you initially started from. Example:
First Wave
225 pounds x 3 reps
235 pounds x 2 reps
245 pounds x 1 rep
Second Wave
235 pounds x 3 reps
245 pounds x 2 reps
255 pounds x 1 rep
Here are the rules of wave loading:
1. As long as you can successfully complete a wave, you keep on going. It's thus an autoregulating method since training volume (and load) is dependent on your physical capacities for that day.
2. When you fail to get the prescribed number of reps during one set then the exercise is over. For example, if you're supposed to do 245 pounds for three reps and you're successful then you move on. You're now supposed to lift 255 pounds for two reps, but you only get one. This means the exercise is over.
3. Within a wave the weights must always go up. Let's say you were able to lift 245 pounds for three reps but it was an excruciating effort; you know you won't get two reps with 250 or 255 pounds. Well, you can't stay at 245 pounds to "do one more set." If you can't move up, the exercise is over.
4. Each wave has to be heavier than the preceding one. I personally like to start the first set (three reps) of a new wave with the load that was used for the second set (two reps) of the preceding one. For example, if my first wave was 315 pounds for three, 325 pounds for two, and 335 pounds for one, I'll start the second wave with 325 pounds for three.
5. If you can't complete two waves you either started with too much weight or misjudged your fatigue level. If you can get two to three waves the load was properly selected. If you complete more than three waves you either started too light or were in particularly great shape on that day. You should never be able to do more than four waves.
There are two types of waves I like to use:
Strength Wave (3/2/1): This type of loading is probably the most effective way to train for pure strength as it includes both "strength-building sets" (three reps) and "strength-demonstrating sets" (one or two reps). Some coaches recommend selecting the starting weight with a percentage of your maximum, but I prefer to use the Bulgarian method of subtracting a certain amount from the maximal load:
• If your maximum on a lift is less than 200 pounds, start with 20 pounds less than your max and work up in five pound increments (e.g. 180, 185, 190 — 185, 190, 195 — 190, 195, 200).
• If your maximum on a lift is between 200 and 400 pounds, start with 30-40 pounds less than your max and work up in 10 pound increments.
• If your maximum on a lift is between 400 and 600 pounds, start with 50-60 pounds less than your max and work up in 15 pound increments.
Or you can choose to start at a specific percentage of your maximum (normally around 88-90%) and work up in increments of 5%. The rest between sets should be around 120-150 seconds.
Functional Hypertrophy Wave (7/5/3): This type of wave loading is appropriate for individuals seeking both muscle growth and strength increases. It includes one set in the hypertrophy range (seven reps), one that's more in the limit strength zone (five reps), and a last one that's in the relative strength zone (three reps).
This is a good loading scheme for athletes who want to add muscle mass since it'll also boost their physical capacities. The load progression rules are the same as with other types of wave loading, however, the jumps from set to set can be slightly bigger since you have a two rep difference between each set compared to only one for the 3/2/1 wave. The rest between sets should be around 75-90 seconds.
Q & A: Wave Loading Method
Q: Do I have to shoot for maximal weights during the first wave?
A: The first wave is basically to wake up the nervous system and get you "in the groove." It doesn't mean that it should be easy; in fact, it should be challenging. But you should choose weights that you're sure to be able to lift for the prescribed number of reps.
Q: What if the first wave was too easy?
A: This can happen. If your nervous system is particularly tuned in on that day you might underestimate the loads for the first wave. This is often the case the first time you perform this type of training since you might not be used to using maximal weights and you play it on the conservative side.
That's perfectly fine. I always prefer if the first wave is a bit too easy than too demanding. If the first wave takes too much out of you, you won't be able to complete the second one (since each wave has to be slightly heavier than the preceding one). The goal is to complete at least two waves; three is even better. So it's more beneficial to start conservatively (but still make it challenging) so that you can perform more total sets.
Q: What if I'm able to complete four waves and almost a fifth one?
A: You're either blessed by the lifting gods on that day or you were too conservative with your initial weight or weight progression. Completing three waves is actually quite a feat and indicates a great workout. If you're able to do more than that, re-evaluate your loads on the next workout.
Q: How many "wave exercises" can I do for a muscle group?
A: One! Not more than that! A properly executed wave protocol is super demanding on the nervous system, and using it for more than one exercise for a muscle group is sure to be overkill. While it's tempting to do more because of how effective this method is, doing so will undoubtedly reduce your rate of progress.
Coach Poliquin popularized wave loading a few years back. It's one of the most effective strength-building approaches known to man. This type of loading scheme was also used extensively by Bulgarian Olympic lifters as well as by Canadian elite weightlifting coach, Pierre Roy.
Wave loading consists of grouping several sets (normally three) into a "wave." Each one of those three sets within a wave is progressively heavier but performed with less reps. At the completion of a wave (three successful sets) you start a new one. When you start a new wave you decrease the weight compared to the last set of the preceding one, but to a higher level than where you initially started from. Example:
First Wave
225 pounds x 3 reps
235 pounds x 2 reps
245 pounds x 1 rep
Second Wave
235 pounds x 3 reps
245 pounds x 2 reps
255 pounds x 1 rep
Here are the rules of wave loading:
1. As long as you can successfully complete a wave, you keep on going. It's thus an autoregulating method since training volume (and load) is dependent on your physical capacities for that day.
2. When you fail to get the prescribed number of reps during one set then the exercise is over. For example, if you're supposed to do 245 pounds for three reps and you're successful then you move on. You're now supposed to lift 255 pounds for two reps, but you only get one. This means the exercise is over.
3. Within a wave the weights must always go up. Let's say you were able to lift 245 pounds for three reps but it was an excruciating effort; you know you won't get two reps with 250 or 255 pounds. Well, you can't stay at 245 pounds to "do one more set." If you can't move up, the exercise is over.
4. Each wave has to be heavier than the preceding one. I personally like to start the first set (three reps) of a new wave with the load that was used for the second set (two reps) of the preceding one. For example, if my first wave was 315 pounds for three, 325 pounds for two, and 335 pounds for one, I'll start the second wave with 325 pounds for three.
5. If you can't complete two waves you either started with too much weight or misjudged your fatigue level. If you can get two to three waves the load was properly selected. If you complete more than three waves you either started too light or were in particularly great shape on that day. You should never be able to do more than four waves.
There are two types of waves I like to use:
Strength Wave (3/2/1): This type of loading is probably the most effective way to train for pure strength as it includes both "strength-building sets" (three reps) and "strength-demonstrating sets" (one or two reps). Some coaches recommend selecting the starting weight with a percentage of your maximum, but I prefer to use the Bulgarian method of subtracting a certain amount from the maximal load:
• If your maximum on a lift is less than 200 pounds, start with 20 pounds less than your max and work up in five pound increments (e.g. 180, 185, 190 — 185, 190, 195 — 190, 195, 200).
• If your maximum on a lift is between 200 and 400 pounds, start with 30-40 pounds less than your max and work up in 10 pound increments.
• If your maximum on a lift is between 400 and 600 pounds, start with 50-60 pounds less than your max and work up in 15 pound increments.
Or you can choose to start at a specific percentage of your maximum (normally around 88-90%) and work up in increments of 5%. The rest between sets should be around 120-150 seconds.
Functional Hypertrophy Wave (7/5/3): This type of wave loading is appropriate for individuals seeking both muscle growth and strength increases. It includes one set in the hypertrophy range (seven reps), one that's more in the limit strength zone (five reps), and a last one that's in the relative strength zone (three reps).
This is a good loading scheme for athletes who want to add muscle mass since it'll also boost their physical capacities. The load progression rules are the same as with other types of wave loading, however, the jumps from set to set can be slightly bigger since you have a two rep difference between each set compared to only one for the 3/2/1 wave. The rest between sets should be around 75-90 seconds.
Q & A: Wave Loading Method
Q: Do I have to shoot for maximal weights during the first wave?
A: The first wave is basically to wake up the nervous system and get you "in the groove." It doesn't mean that it should be easy; in fact, it should be challenging. But you should choose weights that you're sure to be able to lift for the prescribed number of reps.
Q: What if the first wave was too easy?
A: This can happen. If your nervous system is particularly tuned in on that day you might underestimate the loads for the first wave. This is often the case the first time you perform this type of training since you might not be used to using maximal weights and you play it on the conservative side.
That's perfectly fine. I always prefer if the first wave is a bit too easy than too demanding. If the first wave takes too much out of you, you won't be able to complete the second one (since each wave has to be slightly heavier than the preceding one). The goal is to complete at least two waves; three is even better. So it's more beneficial to start conservatively (but still make it challenging) so that you can perform more total sets.
Q: What if I'm able to complete four waves and almost a fifth one?
A: You're either blessed by the lifting gods on that day or you were too conservative with your initial weight or weight progression. Completing three waves is actually quite a feat and indicates a great workout. If you're able to do more than that, re-evaluate your loads on the next workout.
Q: How many "wave exercises" can I do for a muscle group?
A: One! Not more than that! A properly executed wave protocol is super demanding on the nervous system, and using it for more than one exercise for a muscle group is sure to be overkill. While it's tempting to do more because of how effective this method is, doing so will undoubtedly reduce your rate of progress.
