Muscle_Performance_June_2017

PERFORM
Lying
Triceps
Extension
RIDE THE WAVE
This clever, plateau-busting technique is the key to big gains.
ooner or later everyone
hits the gains wall, especially
when trying to build
S
strength, which is both
physically and mentally taxing. In
order to keep things interesting while
increasing your potential for gains, it’s
important to have some solid training
techniques on hand. Wave loading
is one such advanced tool and is
designed to increase your strength and
help you bust through plateaus.
Ebb and Flow
This technique is appropriately named
since it mimics the building and cresting
of an ocean wave: The weight
increment for the exercise starts low
at the beginning of each wave and
builds incrementally to a peak with the
following two sets. Then the next wave
begins again at a lower increment
and repeats this build. This approach
allows for an enormous amount of
quality heavy work to be done in a
single session, and the varying intensity
gives you a mental break between
the really heavy sets. Here’s what an
advanced wave-loading cycle might
look like (newbies to the technique
should stick to two waves only):
Wave 1: 3 x 80, 85, 90 percent max
Wave 2: 3 x 82½, 87½, 92½ percent max
Wave 3: 3 x 85, 90, 95 percent max
BY JOHN CISSIK, MS, CSCS
Wave loading is best used with
Ǧǡ
deadlifts, bench presses, etc. — exercises
that allow you to handle a very
heavy load. It should not, however, be
used with Olympic lifts (the snatch or
Ȍǡǡ
precision and near-perfect technique,
lifting aspects that tend to be sidelined
when you’re in quest of the heavier
weights. Nor should it be used with
isolation movements, such as biceps
curls or leg extensions, which focus
ϐ
angles, and with which you can’t handle
super-heavy loads.
Programming the Tsunami
Because of its intensity, wave loading
should be used in only one exercise per
workout and should not be used for the
same bodypart more than once a week.
Choose a benchmark exercise — one
against which you mark and evaluate
progress, such as bench presses, squats
or deadlifts — and use wave loading
to push past strength plateaus. Don’t
use this technique for more than four
weeks in a row, and once you’re done
with a cycle wait eight to 12 weeks
before programming it again to prevent
Ǥ
Because wave loading is so intense,
a standard warm-up will not cut the
mustard. Instead, try a three-step
approach: First, do some type of applicable,
rhythmical, total-body activity
Ȅǡǡ
swings — to increase heart rate and
get a sweat going. Then perform some
mobility work that targets the muscles
you are going to be using, and wrap up
ϐ
you are going to use, hitting between
30 and 70 percent of your max.
SAMPLE NOVICE BENCH-PRESS WAVE-LOAD PLAN
DAY ONE DAY TWO DAY THREE DAY FOUR
Bench Press
Wave 1:
1 x 8 x 80% max
1 x 6 x 85% max
1 x 3 x 90% max
Wave 2:
1 x 8 x 82½% max
1 x 5 x 87½% max
1 x 2 x 92½% max
Floor Press
3 x 3-6 x 80-90%
of bench press
max
Wide Grip
Seated Row
3 x 8-12
Kettlebell Press
3 x 8-12 each arm
Lying Triceps
Extension
3 x 12-15
Back Squat
3 x 4-8 x 80-90%
max
Eccentric Squat
3 x 2-4 x 70-80%
of back squat
Lunge
3 x 8-12 each leg
Romanian Deadlift
3 x 8-12
Calf Raise
3 x 12-15
Close-Grip Bench
Press
Wave 1:
1 x 8 x 80% max
1 x 6 x 85% max
1 x 3 x 90% max
Wave 2:
1 x 8 x 82½% max
1 x 5 x 87½% max
1 x 2 x 92½% max
Dumbbell Bench
Press
3 x 8-12
Bent-Over Row
(bench-press grip)
3 x 8-12
Standing Military
Press
3 x 8-12
Triceps
Pushdown
3 x 12-15
Front Squat
3 x 4-8 x 80-
90% max
Split Squat
3 x 4-6 x 60-70%
of back squat,
each leg
Good Morning
3 x 12-15
Reverse
Hyperextension
3 x 15-20
Calf Raise
3 x 12-15
Note: When no percentage of maximum is shown, use a weight that you can barely
lift for the number of repetitions prescribed.
22 MUSCLE & PERFORMANCE y JUNE 2017 MUSCLEANDPERFORMANCE.COM