Overview

Split: 1/4 Body
Frequency: 4x/week

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!

Suggested Training Split

Workout 1
Workout 2
Off
Workout 3
Workout 4
Off
Off

Coach's Notes

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.

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