'Wave' sets explained

[Newbie]

As you can tell from my moniker, I'm new to all of this. Bought the book yesterday at lunch, read it yesterday afternoon, had my first Break-In workout last night. Wow, does my butt hurt. Those lunges are killers.

Anyway, I was reading through all of the different programs and came to a a couple of workouts I didn't clearly understand how to perform. From reading other posts on this site, I realize I was already doing supersets wrong and want to make sure I'm clear on these other exercises before performing them.

The workouts in question involve, what the book calls 'wave' sets. I know this is 101 stuff, but would somebody please paint this confused old fart a picture of how to perform wave sets properly; including whether or not to increase/decrease weight between reps, rest periods, etc.

Thanks.

[Mahler]

Wave sets are just another way to trick the body into performing at its peak. I was doing these wrong, too, by the way until Alwyn corrected me.

The wave loading I am using is the Strength I program, but the idea is pretty much the same wherever it is used.

The wave loading might call for a 6,1,6,1 rep scheme.

1st set: load a weight you can lift for 6 reps.
2nd set: up the weight significantly
3rd set: load more weight than the 1st set but, of course less than the 2nd set. Your body remembers how heavy the 2nd set was and this will help you lift more than the 1st set.
4th set: load more than the second set.

For example, my deadlift series this morning was as follows:

Set 1: 6 x 295
Set 2: 1 x 325
Set 3: 6 x 315
Set 4: 1 x 355

These are often followed by "back off" sets. In my case a lighter set of 12 reps, followed by an even lighter set of 20 reps.

[Newbie]

Wow. That's quite a 'set'. And I'm supposed to do all of that 5 times, waiting 3 minutes between each wave set, right?

[Jimbo]

Originally Posted by Mahler

For example, my deadlift series this morning was as follows:

Set 1: 6 x 295
Set 2: 1 x 325
Set 3: 6 x 315
Set 4: 1 x 255

Mahler - (I'm butting in)

Per the protocol you described...wasn't your 4th set supposed to be heavier than the 2nd set?

(Awesome numbers there by the way. I have DL envy)

[DKing]

He meant to type 355 if you look at his log entry.

Newbie - No you don't go through that whole wave 5 times, each set at a specific weight is a set.

Danny

[Jimbo]

Originally Posted by DKing

He meant to type 355 if you look at his log entry.

Newbie - No you don't go through that whole wave 5 times, each set at a specific weight is a set.

Danny

Dang. 355...now my envy is turned to weeping.

I bow in his general direction.

[Newbie]

Originally Posted by DKing

Newbie - No you don't go through that whole wave 5 times, each set at a specific weight is a set.

Danny

Ah. Thanks. I think I've got it now. One more question. I'm supposed to rest for 3 minutes between each set or just after the wave is completed?

[JoshDunn]

Between each set.

[Mahler]

Originally Posted by Jimbo

Mahler - (I'm butting in)

Per the protocol you described...wasn't your 4th set supposed to be heavier than the 2nd set?

(Awesome numbers there by the way. I have DL envy)

Jimbo,
Thanks for catching that. It was supposed to be 355. LOL
You will notice that I corrected it.

[Mahler]

Originally Posted by DKing

He meant to type 355 if you look at his log entry.

Newbie - No you don't go through that whole wave 5 times, each set at a specific weight is a set.

Danny

Danny,
Thanks for the clarification. I changed the post to read 355. And, thanks for the additional explanation.

[Newbie]

Thanks for all of the replies. I think I'm clear on what to do now.

Even though I can't get out of a chair without sounding like my 83 year old father, I'm really excited about this book and getting past the Break-In period.

Thanks again for all of your help.