Lifting "wave" training?

traceyjj

My trainer mentioned that it might be a good idea to try some wave lifting program. - is that the correct term?

What is it? (where can I read more)
What is the benefit of training like that over a standard set of 7 (for me) reps?


Many thanks.
T

Hestion

Never heard of it so can't help sorry, but id expect my trainer to explaindemonstrate and discuss why's how's etc with me and devise a program, that's what i pay him for.

GiddyupTim

He (or she) must think you are really serious and really good.
http://www.t-nation.com/strength-training-topics/1806

Ely82010

http://strength-basics.blogspot.com/2009/11/training-terminology-wave-loading.html

Training Terminology: Wave Loading

More training terms. This one I'm guilty of using a few times in reviews without really defining it.

Wave Loading is a set/rep scheme for weight training. The weight is increased set to set, and typically reps are decreased as well. After the "wave" is complete, the exercise is re-set and the "wave" is duplicated, only with slightly higher weights for the given reps.

It is typically done in two "waves" of three sets. For example, a wave could be 6/4/2 x 2. This means:
Wave one:
Set 1: 6 reps
Set 2: 4 reps
Set 3: 2 reps

Wave two:
Set 4: 6 reps
Set 5: 4 reps
Set 6: 2 reps

Each successive wave is done with a higher weight. So if wave one is done with 185 pounds/205 pounds/225 pounds, wave two might be 190/210/230 or 195/215/235. This takes advantage of the body's reaction to the heavier weights in the first wave. Once you've done 2 x 225, 6 x 195 will feel light because your muscles will still be prepared to lift 225. Once you get to the final set, you're in new ground weight-wise, but the reps are lowering and you've allowed your muscles to keep working without straining at the level that 225 required.

Essentially, wave-loading like this allows you to get in an extra volume of work, take advantage of the "supra-warmup" effect of the previous sets, in order to lift heavier weights in the end.

Critical Bench posted an excellent article with a few other examples of wave-loading schemes

Ely82010

He (or she) must think you are really serious and really good.
http://www.t-nation.com/strength-training-topics/1806

You don't need to be a very heavy lifter to do this. You can start with lighter weights more reps, and then add more weigh and reduce the reps, and follow the wave. It is the principle that counts.

The only problem is the time that takes working out each body part, specially if you are lifting very heavy and require a long resting period.

traceyjj

Never heard of it so can't help sorry, but id expect my trainer to explaindemonstrate and discuss why's how's etc with me and devise a program, that's what i pay him for.

Oh he will demo it before we start, he always does, but this was a comment at the end of a lifting session, so I thought I'd try to find out something about it. The more I understand what is going to happen, the more time I actually train with the weights. I can ask him about the benefits while I am resting.

traceyjj

He (or she) must think you are really serious and really good.
http://www.t-nation.com/strength-training-topics/1806

Thanks for the link.
He knows I am keen to do the best I can, but whether I am any good... I dont think so.

Would it be that I am almost stalling on the weights on the bench press, that he's changing the routine slightly to see if I can get to that 50Kgs?

traceyjj

http://strength-basics.blogspot.com/2009/11/training-terminology-wave-loading.html

Training Terminology: Wave Loading

More training terms. This one I'm guilty of using a few times in reviews without really defining it.

Wave Loading is a set/rep scheme for weight training. The weight is increased set to set, and typically reps are decreased as well. After the "wave" is complete, the exercise is re-set and the "wave" is duplicated, only with slightly higher weights for the given reps.

It is typically done in two "waves" of three sets. For example, a wave could be 6/4/2 x 2. This means:
Wave one:
Set 1: 6 reps
Set 2: 4 reps
Set 3: 2 reps

Wave two:
Set 4: 6 reps
Set 5: 4 reps
Set 6: 2 reps

Each successive wave is done with a higher weight. So if wave one is done with 185 pounds/205 pounds/225 pounds, wave two might be 190/210/230 or 195/215/235. This takes advantage of the body's reaction to the heavier weights in the first wave. Once you've done 2 x 225, 6 x 195 will feel light because your muscles will still be prepared to lift 225. Once you get to the final set, you're in new ground weight-wise, but the reps are lowering and you've allowed your muscles to keep working without straining at the level that 225 required.

Essentially, wave-loading like this allows you to get in an extra volume of work, take advantage of the "supra-warmup" effect of the previous sets, in order to lift heavier weights in the end.

Critical Bench posted an excellent article with a few other examples of wave-loading schemes

Thank you for that! Good information