Wave Loading: A Simple Way to Get Stronger During a Workout

One of my favorite resistance training programs is Wave Loading.  I learned it from Charles Poliquin's book Modern Trends in Strength Training.  It is a simple way to get stronger not only after the program is over but during the session as well.  You use rep sequences of 8/6/4, 7/5/3, 5/3/1 etc.  Rather than writing a super long post describing it, below is an example of using Wave Loading while doing a Bench Press exercise with a 7/5/3 rep sequence:

• Wave 1:  185 lbs X 7 Reps, 190 lbs X 5 Reps, 195 lbs X 3 Reps
• Wave 2:  190 lbs X 7 Reps, 195 lbs X 5 Reps, 200 lbs X 3 Reps
• Wave 3:  195 lbs X 7 Reps, 200 lbs X 5 Reps, 205 lbs X 3 Reps
• *As you can see above each wave starts with weight that is 5 lbs heavier than the previous wave.  You would end up doing 9 total sets of Bench Press today.

In a perfect world it works best if you can increase the resistance by 2.5 lb increments by using Plate Mates or 1.25 lb barbell plates.  If your gym or health club is limited, 5 lb jumps will work if you have never used the program before.  

Give it a try and see what happens.