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Wave loading refers to grouping the work sets in “series”, each of these series normally have 2 or 3 sets. For a given exercise, you perform 2-4 of those series. The weight increases during the series (the second set is heavier than the first one, the third is heavier than the second if you have 3 sets per series) giving the loading scheme a wave-like structure since the weight goes up for a few sets, goes back down within a new series and goes back up again, etc.
Wave loading also has an increase in loading from series to series. The second series uses a little more weight than the first one, the third one (if there is one) is slightly heavier than the second one, etc. In fact, waves can be auto-regulating: you keep doing series as long as you can complete your sets. Week 1: 6-5-4 waves (6-5-4, 6-5-4) Week 2: 5-4-3 waves (5-4-3, 5-4-3) Week 3: 4-3-2 waves (4-3-2, 4-3-2) Week 4: 3-2-2 waves (3-2-2, 3-2-2) *Rest 90-120sec between sets, 3-5minutes between waves. Wave loading works for various reasons: neurological, psychological and physiological. Neurological: Wave loading works via the benefit of a phenomenon called “post-tetanic potentiation”. To make things simple, understand that every time you lift a weight or produce force two things happen: - You get the nervous system excited; the neurons start to fire faster, recruiting more muscle fibers and increasing the strength of muscle contraction. - You create fatigue which can, of course, reduce performance. If the performance potential increase from neural excitation exceeds the fatigue accumulated your capacity to produce force goes up. This results in you lifting more weight. This is why wave loading works better with lower reps. Low reps using big weights lead to the highest force production and the lowest work output. So, you get maximum excitation and minimal fatigue. That’s why with wave loading your performance potential goes up from wave to wave, until the fatigue build-up catches up to you. Psychological: This benefit will apply mostly to people who, hate doing the same thing over and over. With most powerlifting programs the movement becomes boring and performing the same number of reps with the same weight for two sets or more in a row is mentally draining; With wave loading you have a different tack on every set because the weight and reps change. And even when you start a new series, you are using different weights than you did in the first series. If you like variation and variety, this will help keep your motivation higher. And because of a weird phenomenon, every set “feels easier” which you may hav experienced during the 1-6 month in December. Your brain focuses on the 1 rep less and you are more positive and confident. And even when you change series and the reps go back up, iit’s fine because the weight is going down compared to your last set and it feels lighter. Physiologically: The physiological benefits are more important with mixed waves. Mixed waves include work in both the neurological and muscular zones. This approach will maximize strength gains by improving both muscle mass (strength potential) and neurological efficiency (how well you can use your potential). Integrating strength waves into your strength and conditioning routine provides significant benefits by promoting continuous improvement in strength, power, and muscular development, while reducing the risk of overtraining. By varying intensity and volume in a cyclic manner, strength waves help athletes achieve long-term progress, maintain motivation, and optimize performance.
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A full pyramid combines both the ascending rep protocol in which you begin with lighter weights and higher reps, then progressively increase the weight while decreasing the number of reps as you move through each set and descending reps protocol starts with the heaviest weight you can handle for a few reps and then progressively decreases the weight while increasing the reps in each subsequent set. Now for the Full pyramid training, we will start with lighter weights and high reps, then increase the weight and decrease reps as you go up the pyramid. After reaching the peak weight (the heaviest set), you then decrease the weight and increase reps on the way back down.
Some the key benefits you will experience during the of Full Pyramid Training are: A development in comprehensive strength at the Peak: The ascending portion of the pyramid, where you increase the weight and decrease reps, focuses on lifting heavier loads, which is crucial for developing maximal strength. The descending portion (reducing weight and increasing reps) helps target muscle endurance and hypertrophy (muscle growth), which works the muscles in a different way compared to heavy the ascending phase gradually builds up intensity, allowing your body to adjust to heavier weights. This helps stimulate strength gains through progressive overload (increasing intensity over time). During the descending phase, lighter weights allow for more volume (more reps), promoting muscle growth through increased time under tension. The combination of both lighter and heavier sets in one workout prevents monotony and gives your body a diverse stimulus. This keeps training interesting and can prevent plateaus, a common issue in strength training when the body becomes too accustomed to a single approach. Moreover, the lighter, higher rep sets in the descending portion give your muscles a chance to recover from the intense, heavier sets. This allows you to train at a high intensity without risking overtraining, providing an efficient recovery window while still maintaining the benefits of strength and hypertrophy training. Furthermore, the descending phase increases time under tension (the amount of time muscles are actively working). This is crucial for stimulating muscle growth because the muscles experience prolonged stress at lower intensities, which enhances hypertrophic response. The ascending sets effectively serve as a warm-up, gradually preparing your body for heavier weights without abruptly jumping into high-intensity lifts. This makes the approach safer and more effective, especially for exercises like squats, deadlifts, and bench press.The full pyramid approach is an excellent strategy for strength training because it balances intensity and volume, providing a comprehensive stimulus for both strength and muscle development. By incorporating both ascending and descending elements, it enables the athlete to progressively overload the muscles and avoid plateaus while also benefiting from higher rep ranges that promote muscle growth and endurance.
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2025 Strength Block # 1 - 10/8/6/20 Protocol
The new year isn't a new beginning — you are in the middle of your story. Your past mistakes make you better. Don't write them off now that the year is done. Keep them at the front of your mind and use them as the steppingstones to your future. Now Lets ge to work and crush this work out!!! New Year, New Terrors! The 10/8/6/20 protocol is a variation of Vince Gironda’s 10-8-6-15 workout routine, but we take it a little further on our last set by emptying the tank. The 10/8/6/20 protocol is going to help you break through training ruts and get out of plateaus. For each exercise you perform 4 sets with a rep scheme of 10-8-6-20 and rest 2 minutes between sets. This set and rep scheme gives you the best of both heavy weight low rep pyramid training, and higher rep lighter weight training all in one workout. The last set of 20 reps will test your will. It also comes with many physiological benefits such as, inducing muscle hypertrophy, significantly enhance endurance and stamina, and contributes to an enhanced metabolic rate, making the body a more efficient fat-burning machine. expect to see fast muscle growth, particularly if you haven't tried it before. Perfect for natural trainers to shock their muscle into new muscle growth. Ideally, the weights you’ll use with these sets are as follows:For the 10-rep set, use 65% of your 6RM weight. For the 8-rep set use 70% of your 6RM weight. For the 6-rep set use 75% of your 6RM weight. For the 20-rep set use 50% of your 1RM weight Lifting Tempo – Take 2 seconds to lift the weight and 2 seconds to lower it. Contract your muscles at the top of the movement for a full second. Rest breaks - 60s rest between exercise/sets. Now lets get out there and have fun!
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DECEMBER 2024 - STRENGTH BLOCK12/1/2024 Strength: The 1-6 Method: The 1-6 Method, which uses a variety of repetition protocols to achieve results, can produce dramatic increases in strength and size. It is based on the concept of a neurological phenomenon called post-tetanic facilitation (PTF), which has been the subject of considerable research. One of the early researchers in this field is German strength physiologist Dietmar Schmidt-bleicher, probably best known for his pioneering work in the field of power development.In simple terms, PTF describes the process by which a more powerful muscular contraction is achieved if that contraction is preceded by a strong muscular contraction.The basic premise of the 1-6 Method is to use maximal loads to increase the activation of the nervous system before performing sets of higher reps. The result is that you will be able to use heavier weights in those 6-rep sets, which will enable you to build bigger and stronger muscles. The 1-6 Method takes advantage of added volume at a time where your nervous system is primed for performance and your body has already recruited more muscle fibers and motor units.Doing your 1 rep set, which will be done at 90% of max effort – this ensure brute strength while still perfecting form and efficiency – is going to recruit more muscle fibers and get the nervous system able to handle heavier loads. At this point, you rest for 1-2 minutes while reducing the load on the bar by 25-50% (relative to the person and the lift), then perform your set of 6 reps.Your 6 reps should be done at about 70-75% of your 1RM or at an RPE of 8-9, meaning you should have 1-2 more reps in the tank – but they might be grueling reps.Performing contrast sets is going to challenge you on a neurological and muscular level, which in my opinion is the most optimal way to ensure muscle growth. It’s also a great way to feel charged up for your higher rep sets and have fun.Rest 1-2 minutes between sets and 3-5 minutes between pairs. |
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