Wave loading is a highly effective method for improving strength and neurological efficiency (ability to recruit more muscle fibers in every contraction). This method allows you to prepare the nervous system with the first “wave” of sets to perform at a higher level during the second wave. Often allowing you to lift more load than you would using traditional straight sets.
Choosing your weights carefully and tracking them is extremely important for getting the most out of this program, but you will notice that your loads and execution continue to improve each week if done properly.
The strength and neurological benefits of this program will carry over to elevating your results in both future hypertrophy and metabolic phases of training. Whether your goal is muscle gain or fat loss, the adaptations from an effective wave loading program will help you long-term. It can also be a great option for a de-load from metabolic work so that you can still be achieving positive adaptations while taking a break from systemic or lactic training stress.
Get ready for some high intensity training!
You don’t need a new membership for each program you wish to do!
When you sign up for a program membership, you are not limited to just that program. As long as you are a member you’ll have the ability to switch to other programs as-needed.
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Workouts are mobile-friendly and formatted to easily reference your workouts while at the gym.
Workout Log
Log your workouts as you go. Refer back to them to plan your next workout or assess training progress.
Exercise Videos
Exercise setup, execution, and videos are built right in to your workout in a quick reference format.
| For You If |
|---|
| You are able to train 3-4x per week |
| You want to increase strength |
| You want to improve execution at high intensities |
| You have up to 75 minutes to train |
| You need to de-load from metabolic training |
| Not For You If |
|---|
| You've been doing <6 reps and >2 minutes rest for over 4 weeks |
| You are not able to train 3-4x/week |
| You need to train in <45 minutes |
| Day | Workout |
|---|---|
| 1 | Quads / Medial Delts |
| 2 | Biceps / Triceps / Anterior Delts / Posterior Delts |
| 3 | OFF DAY |
| 4 | Hamstrings / Glutes / Calves |
| 5 | Chest / Back |
| 6 | OFF DAY |
| 7 | OFF DAY |
| 8 | Quads / Medial Delts |
| 9 | Biceps / Triceps / Anterior Delts / Posterior Delts |
| 10 | OFF DAY |
| 11 | Hamstrings / Glutes / Calves |
| 12 | Chest / Back |
| 13 | OFF DAY |
| 14 | OFF DAY |
| 15 | Quads / Medial Delts |
| 16 | Biceps / Triceps / Anterior Delts / Posterior Delts |
| 17 | OFF DAY |
| 18 | Hamstrings / Glutes / Calves |
| 19 | Chest / Back |
| 20 | OFF DAY |
| 21 | OFF DAY |
| Day | Workout |
|---|---|
| 22 | Quads / Medial Delts |
| 23 | Biceps / Triceps / Anterior Delts / Posterior Delts |
| 24 | OFF DAY |
| 25 | Hamstrings / Glutes / Calves |
| 26 | Chest / Back |
| 27 | OFF DAY |
| 28 | OFF DAY |
| 29 | Quads / Medial Delts |
| 30 | Biceps / Triceps / Anterior Delts / Posterior Delts |
| 31 | OFF DAY |
| 32 | Hamstrings / Glutes / Calves |
| 33 | Chest / Back |
| 34 | OFF DAY |
| 35 | OFF DAY |
| 36 | Quads / Medial Delts |
| 37 | Biceps / Triceps / Anterior Delts / Posterior Delts |
| 38 | OFF DAY |
| 39 | Hamstrings / Glutes / Calves |
| 40 | Chest / Back |
| 41 | OFF DAY |
| 42 | OFF DAY |
You don’t need a new membership for each program you wish to do!
When you sign up for a program membership, you are not limited to just that program. As long as you are a member you’ll have the ability to switch to other programs as-needed.
All program include a specific nutrition calculator along with the options to choose
– Your individual goal (some programs can be used for multiple)
– How many days per week you plan to train
– How well you handle carbohydrates
– If you require higher or lower total calories
– Instructions for selecting and adjusting variables
Please log in to access the menu.
Rapidly customize your workout to your needs.
Drag & Drop from the right to re-order exercise groups.
Drag & Drop from the left to quickly create and update super sets.
Use the checkboxes to select exercises to combine into super sets or split up into straight sets.
Substitute or Add new exercises
Edit any exercise variables.
Use advanced set methods (like integrated partials)
Apply extended set techniques (rest-pause, drop sets, cluster sets, etc.)
After taking our training analysis quiz, you’ll have a long-term plan constructed for you. Your plan will consist of several Phases. Each Phase will present you with a few suggested programs to pick from. Each time you complete a program, you’ll move on to the next Phase and a new set of programs to select from.
This allows flexibility in the split and type of program you can choose, while we strategically periodize the stimulus you’re getting to keep making consistent progress without neglecting any weak links.
For example, a long-term plan with the goal of muscle gain will still occasionally include systemic conditioning or dedicated local metabolic work to keep your recovery capacity high (so you can grow and perform better during your hypertrophy-focused programs).
Wave Loading
A wave-loading rep scheme potentiates the nervous system so that you are able to achieve higher levels of intensity during the second (or sometimes third) “wave” of sets.
It is very efficient for maximizing peak output and intensity for strength goals.