I was first introduced to Wave Loading years ago by strength coach Charles Poliquin. Wave loading refers to a lifting technique where the weights and reps change with every set within a wave. A wave is usually a group of 2-3 sets. Normally 2 waves are performed when training for muscle size, while 2-4 waves can be used when training for strength. The goal is to try to use heavier weights with each new wave.

Over the years I have found this to be the BEST method for building muscle and getting stronger INSTANTLY in the gym.

Wave loading works by activating your body’s nervous system, which is basically your body’s information superhighway for sending signals to your working muscles.

It simply tricks your mind and body into lifting heavier loads, which in turn can lead to more muscle.

For example, you might be able to bench press 5 reps of 200 lbs normally, but after doing a wave load you would probably lift at least 210lbs for 5 reps in the very same workout!

The opportunities to use wave loading are endless for size and strength but here is an example from my currrent muscle building routine.

A1) Incline Dumbbell Press

Wave 1 (1 x 7 reps @ 60lbs, 1 x 5 reps @ 70lbs, 1 x 3 reps @ 80lbs)

Wave 2 ( 1 x 7 reps @ 65lbs, 1 x 5 reps @ 75lbs, 1 x 3 reps @ 85lbs)
90 seconds rest

A2) Parallel Grip Pullups (bodyweight with additional weight)

Wave 1 (1 x 7 reps @ 10lbs, 1 x 5 reps @ 20lbs, 1 x 3 reps @ 25lbs)

Wave 2 ( 1 x 7 rep @ 15lbs, 1 x 5 reps @ 25lbs, 1 x 3 reps @ 30lbs)
90 seconds rest

Don’t do more than a couple wave loaded exercises in one workout as it puts a lot of stress on your nervous system and pay attention to getting enough recovery between workouts with proper nutrition and a good nights sleep. Probably not a good workout routine for sleep deprived new dads!

But if you are sick of slaving away in the gym for months trying to add more plates to the bar, give wave loading a try and get bigger and stronger faster than ever before…