6/1 Wave Loading Method to New Gains

Start with 90% of your six rep max after a warm-up. After warm-up rest 2-3 minutes between sets.

6 reps 90% of 6RM

1 rep 80% of 1RM

6 reps 95%

1 rep 85% of 1RM

6 reps 100%

1 rep 90% of 1RM

6 reps 105%

1 rep 95% of 1RM

6 reps 110%

1 rep 100% of 1RM

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