Ride the Wave to Peak Power: Unpacking Wave Loading for Strength Gains

Chasing Your Strongest Self

So you’re looking to maximize your strength gains? Great, while there are various methods to choose from, wave loading stands out as a potent strategy for lifting heavier weights and it has a slight edge over many other methods (especially for more novice lifters). 

Never heard of Wave Loading? No problem, sit back and enjoy, because in this article, we will explore what wave loading is, why it works, and how to effectively incorporate it into your training regimen.

What is Wave Loading?

Wave loading is a strength training methodology that involves alternating between lighter and heavier loads for different rep counts. Traditionally, waves consist of 2 or 3 loads/rep counts, sometimes called steps, but the beauty of wave loading lies in its flexibility to cater to your specific goals and training aspirations. 

Why Does Wave Loading Work?

Do you realize how incredible your body is? It has remarkable potential and mechanisms to support and protect us, but some of these measures can limit our fitness progress. The mechanism that Wave Loading has an effect we want to take advantage of is called Neural inhibition, it is a protective mechanism enacted by our brain and nervous system, that ensures we don't overexert and risk injury. However, wave loading acts kind of like a cheat code, effectively signaling our nervous system that it's safe to exert more effort during the lighter loads. By alternating between heavier and lighter loads, we unlock our hidden potential, leading to greater muscle size and strength.

How to Use Wave Loading:

In its simplest form, wave loading involves alternating between heavier loads for fewer reps and lighter loads for more reps. Let's delve into an example to grasp the concept more effectively.

6-2-6-2-6-2

Using the 6/2 method, start with set 1, aiming for 6 reps at around 80-85% of your predicted or known 6 rep max. In set 2, perform 2 reps at approximately 80% of your 2 rep max. Progress to the second wave by increasing the weights to around 90-95% of your 6 rep max and ~85% of your 2 rep max. Finally, complete a third wave with 95-105% of your 6 rep max and ~90% of your 2 rep max.

Remember, the objective isn't to reach failure but to push the boundaries of how many reps you can complete with a given load. Throughout your training block, gradually increase the weights in both the 6 and 2 rep sets as you demonstrate capacity and progress. Regularly assess your fatigue levels and technique at each load, making incremental increases to ensure continuous adaptation.

It’s important to remember that we can’t rush strength progress and even adding a 0.5lbs plate per side would yield additional progress, if you can complete all prescribed sets and reps with no changes in form and movement speed, then you are ready to increase the weights next session. I’ll also sometimes use what I call the one more rep method, where I will do one more rep than prescribed with the target weight. if I get the extra rep 2 sessions in a row, then I know I’m ready to progress.

Final Thoughts:

Wave loading offers a refreshing stimulus to your strength training, but it may not be optimal for athletes already approaching their peak strength potential. If you have been training heavily for an extended period, the reduction in neural inhibition may lessen the benefits of wave loading. Nonetheless, for those seeking a new challenge and optimal gains, wave loading can be a game-changer.

If you require assistance setting up your training block or have further questions about this dynamic methodology, please don't hesitate to reach out to us. Unleash your strength and embrace the power of wave loading today.