Wave Loading for Strength and Hypertrophy

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Warm-up (minimum of  3 sets)

Bar Only 10 Reps

Add weight up to 50% of 10 rep max

Rest 2 minutes between sets and 5 minutes between waves.

·         WAVE 1

·         Set 1: 10 reps at 50%

·         Set 2: 8 reps at 60%

·         Set 3: 6 reps at 70%

·         WAVE 2

·         Set 1: 10 reps at 60%

·         Set 2: 8 reps at 70%

·         Set 3: 6 reps at 80%

·         WAVE 3

·         Set 1: 10 reps at 70%

·         Set 2: 8 reps at 80%

·         Set 3: 6 reps at 90% 

 Once you can get 6 reps easy on the last set increase the starting weight by 5 - 10 pounds.  

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