It’s safe to say that 9 out of 10 average weight lifters hit the gym and use the same amount of sets and reps for every workout. You know, the classic 3 sets of 10 repetitions. While there’s nothing wrong with straight sets, a complete lack of variety in your workout routines or programs can put a quick stop on gains. Here’s an easy trick you can use that might end up helping you break through a plateau when it seemed like nothing else was working.
1. What is wave loading exactly?
Adjusting the amount of weight you use on each set, rather than using the same amount throughout.
Perform your first set using a heavy weight you can manage for about six reps. For your next set, add weight and do one or two reps. Then repeat the process (another wave), increasing the weights on both sets. Finally, perform a lighter set with higher reps, such as 15. If you’re more advanced, do three progressively heavier sets, such as five reps, four reps, and three, then repeat.
3. What are the benefits?
Alternating moderate and heavy sets can “trick” your body into thinking the weight seems lighter than it is. This allows you to handle heavier weight with greater ease. Besides feeling stronger during the workout, lifting heavier allows for faster muscle growth.
BY MEN’S FITNESS EDITORS