Trick Your Body into Lifting Heavier with Wave Loading (2024)

For an increase in strength and hypertrophy, it can't be denied that consistency is the secret sauce to the progress we desire. But progressive overload needn't be monotonous. Enter the training method that's created a buzz among the most serious of lifters: wave loading.

Wave loading introduces a carefully choreographed dance of intensity and variation. The programme's design allows you to challenge your muscles in an innovative way, while tricking your mind into lifting heavier without necessarily feeling the perceived exertion. It is the perfect way to uncover your real lifting potential.

This training method will uncover your current strength levels by making certain sets feel a breeze at weights you may have struggled with before. You may even find yourself unlocking that PB you've been grafting for.

Here, we cover what the wave loading method is, explain the science behind it and show you examples that will help you can master the rep schemes and ride the waves of strength gain.

What Is Wave Loading?

Wave loading is a strength training technique that involves varying the intensity of the weight lifted during a workout. It typically consists of performing multiple sets with increasing or decreasing loads in a pattern resembling a 'wave'. This approach helps stimulate enough muscular recruitment for strength enhancements while also enabling enough volume for muscular adaptation.

Warning: High intensity methods including maximal efforts like wave loading are quite neurologically demanding, so are only to be completed for 2-3 weeks before a deload.

What Are the Benefits of Wave Loading?

Builds Strength

A review published in the Journal of Strength and Conditioning Research concluded that higher training volumes are associated with greater strength improvements in resistance training. Another review published in the same journal concluded that variations of the volume and intensity in the course of a training cycle will further enhance strength gains.

Consistency & Progress

Because the wave loading technique allows you to work within the strength capabilities you have on that particular training day, you can adjust it to your needs. For example, if you are only able to lift a certain amount of sets that given day, you can leave it there. If you are able to have successful sets, you can carry on. This flexibility to suit your needs fosters consistency, a key component for strength results, as supported by a review published in Sports Medicine.

Psychological Benefits

Wave loading gives us psychological benefits because as we move through the rep schemes, some lifts will feel easier. For example, lower rep schemes will feel easier than the higher rep schemes with the same weight, therefore boosting self efficacy and motivation. In a review published by the International Journal of NPACE, self efficacy has been linked to exercise adherence and maintenance of new habits.

What Is an Example of Wave Training?

You will need to know your one rep max (1RM) weight or at least have a rough idea of it for wave loading. You can calculate it using our guide here. An example with the deadlift using the 3/2/1 technique after a thorough warm up would look like this:

Wave 1:

1. 3 reps at 75% of your one-rep max
2. 2 reps at 85% of your 1RM
3. 1 rep at 95% of your 1RM

Rest and repeat the wave:

Wave 2:

1. 3 reps at 80% of your 1RM
2. 2 reps at 90% of your 1RM
3. 1 rep at 100% (or near your 1RM, depending on how it feels and how much form is sacrificed)

If wave 2 is successful, it can be repeated. Wave loading tends to include 2-4 sets.

How Long Should You Rest When Wave Loading?

The rest periods between wave loading sets can vary depending on the intensity of the sets and your individual needs. Take rest periods between sets that allow you to recover sufficiently. As a rule of thumb, these can range from 3-6 minutes for strength training.

For the 5/3/1 wave loading rep schemes – you'll see an example for below – where you are lifting heavy weights for lower reps, you can take rest periods of around 3-5 minutes between the sets of 5 reps and sets of 3 reps. These longer rest periods allow for better recovery and performance on the following sets.

As you move into the sets of 1 rep, which are performed with weights around 95% of your one-rep max, you might consider taking slightly longer rest periods of around 4-6 minutes. If you need more time to recover than these recommendations, don't hesitate to take it. Proper rest is essential for maximising performance and preventing injuries during strength training.

Wave Training Push Pull Workout

Now that you know why you should be including wave loading, you can try the programme. Complete a sufficient warm up first.

Bench press

x5, 3, 1 reps and 2 sets

Note: When working to maximal efforts with the bench press, you must have a spot to supervise your lifts.

How: Lay flat on a bench, with your knees bent and pushing your feet into the floor. Take the weight off the rack, locking out your elbows. Lower the bar slowly until it touches your chest. Keep your elbows at a 45-degree angle and explosively press the bar back up.

Wave 1:

1. 5 reps at 70% of your one-rep max (1RM)
2. 3 reps at 80% of your 1RM
3. 1 rep at 90% of your 1RM

Rest and repeat the wave:

Wave 2:

1. 5 reps at 75% of your 1RM
2. 3 reps at 85% of your 1RM
3. 1 rep at 95% of your 1RM

Pendlay row

x 5, 3, 1 reps and 2 sets

How: Start by sending the hips behind the heels so your hands reach the bar with a wide grip. Your hips can be slightly higher than your torso with your head in line and a bend in the knees. Keeping the chest proud, pull the bar powerfully towards your hips. Keep the elbows slightly below your shoulders in an arrow shape. This exercise maximises power, the tempo can be fast with a beat between each rep. You don't need to control the weight back down.

Wave 1:

1. 5 reps at 70% of your one-rep max (1RM)
2. 3 reps at 80% of your 1RM
3. 1 rep at 90% of your 1RM

Rest and repeat the wave:

Wave 2:

1. 5 reps at 75% of your 1RM
2. 3 reps at 85% of your 1RM
3. 1 rep at 95% of your 1RM

Incline dumbbell press

x 6-8 reps and 3-4 sets

How: Sit at the end of the bench set at a 30-45° incline with the dumbbells on your knees. Lean back on the bench and lift the dumbbells over the chest. Have your feet planted on the floor, core engaged and arms locked out with the dumbbells directly above the upper chest. Slowly lower the elbows into an arrow shape just below your shoulders so that you get a big stretch. Pause for a second before pushing the weights explosively away from you, back to your starting position as you exhale, ready to repeat.

Weighted Pull-Ups

x 6-8 reps and 3-4 sets

How: Complete weighted, bodyweight or band assisted depending on ability. Grab a pull-up bar with an overhand grip, with you hands over shoulder-width apart. Lift your feet from the floor, hanging freely with straight arms. Pull yourself up by flexing the elbows, while pinching your shoulder blades together. When your chin passes the bar, pause before lowering to the starting position.