Wave loading parameters - JP Fitness Forums

galapogos · 09-07-2007, 01:59 AM

Hi guys,

I'm trying out wave loading for the first time. I have 2+ years of training experience, mostly doing the big compound lifts, and I'm training mainly for strength, with a secondary focus on at least maintaining or improving my body composition. Size is not a main concern for now. I'm currently doing a 2 day split over 3x/week, with 2 alternating sets per workout, with each set comprising of 2 lifts. For example, my workout 1 is as such:
A1 Dead
A2 Bench
B1 Reverse leg curl
B2 Military press
Rest interval is 90s between lifts, and I do 2 warmup sets and then 2 waves of 5-4-3.

Workout 2 is just workout 1 with opposite movements - quad dom instead of hip dom, upper body pull instead of push, knee dom extension instead of flexion.

Since I'm splitting this up into 3x a week, I do something like 1-2-1 on even weeks and 2-1-2 on odd weeks, which means every week I'll be doing 1 workout twice. I'm wondering if I should alter the parameters(sets/reps/load/temp o/etc) for the 2nd workout, keep them exactly the same, or keep everything else the same but attempt to increase the load?

Also, what should the load progression be like? Try to increase every workout? Or even week? Or every alternate workout?

thegreatone · 09-07-2007, 07:40 AM

Read this I think it will help

http://www.t-nation.com/readArticle.do?id=579577

galapogos · 09-07-2007, 07:54 AM

The Ian King article? Yeah I did, but it didn't answer my questions. It stated parameters within a workout, not across workouts. I guess I'm just gonna choose option 3 and keep everything else the same but attempt to increase the load every workout.

thegreatone · 09-07-2007, 08:21 AM

I would rotate the sets/reps in the repeated workout each week. If you want to keep with the wave loading I would use a high rep wave maybe something 12, 10, 8. I prefer lower reps when looking to gain strength so on the first day I would use 3,2,1 3,2,1 or something along those lines

quaribc · 09-07-2007, 08:39 AM

if i remember correctly from the BOM Ian King utilized wave loading for one or two main lifts and had straight lifts or rather alternating lifts for secondary lifts.

for instance the curling and military press could be in the secondary lifts. some of the rest periods are actually full rest before lifting again, but good luck and i'll check about that BOM statement.

thegreatone · 09-07-2007, 10:54 AM

Quote:

Originally Posted by quaribc

if i remember correctly from the BOM Ian King utilized wave loading for one or two main lifts and had straight lifts or rather alternating lifts for secondary lifts.

for instance the curling and military press could be in the secondary lifts. some of the rest periods are actually full rest before lifting again, but good luck and i'll check about that BOM statement.

I think NROL Strength is layed out like that too!

FortifiedIron · 09-07-2007, 11:58 AM

http://strengthmill.net/forum/showthread.php?t=218

Kyle

galapogos · 09-07-2007, 01:30 PM

Thanks for the comments so far. I'm training for strength so I will probably be progressing down the rep range over 2-3 week blocks. I'll start with 3 and then see how it goes. First 3 weeks will be 2 waves of 5-4-3, then subsequent 2 weeks will be 4-3-2, followed by 3-2-1. Don't think I'm gonna go into higher reps for now...