References:
1.Bodybuilding. com
2.Strengthsensei. com
Generally, for weight training, most people will adopt the "positive pyramid" training method, from high reps and low weight to low reps and high weight, gradually increasingLoad up and try to complete 2-3RM at the end, or even break the 1RM weight. The reason why this method is accepted by most people is that you can fully warm up and adjust postures in the first few groups. However, from the perspective of the use of energy systems, the heavy weight portion of the positive pyramid training method may not be completed in the best condition. Since the energy has been exhausted in the first stage, it is not easy to challenge a heavier weight later. In fact, this situation is also disadvantageous for those who want to pursue maximum muscle strength and breakthrough performance; it may take longer and the extent of progress may be relatively small.
Faced with this situation, Josh Bryant, who has won many championships in Jianli and strongman competitions around the world and is also a CSCS physical fitness certification expert, said that positive pyramid training may not be the best training method for experienced trainers. , may also become an obstacle to the improvement of strength. He believes that in order to break personal best and increase maximum muscle strength, he can use the training method he has implemented - Wave Loading. "Using the wave loading method allowed me to increase my strength in less than two months, but it will take you some time to do your homework behind it," said Josh Bryant.
Basically, the wave loading method can be divided into 3 waves. The weight of each wave is different, gradually decreasing and then increasing, to deceive the central nervous system into exercising, giving you the illusion that the second wave is lighter than the previous one, further helping you break through the weight. It can usually be calculated as a percentage of 1RM. The recommended weight for each wave is as follows:
Wave 1
Group
weighttimes
Interval time
1
88% of 1RM
3
3-5 minutes
2
93% of 1RM
2
3-5 minutes
3
98% of 1RM
1
3-5 minutes
2nd wave
Group
weighttimes
Interval time1
90% of 1RM
3
3-5 minutes
2
95% of 1RM
2
3-5 minutes
3
100% of 1RM
1
3-5 minutes
Wave 3
Group
weighttimes
Interval time
1
92% of 1RM
3
3-5 minutes
2
97% of 1RM
2
3-5 minutes
3
102% of 1RM
1
3-5 minutes
Note: Please warm up before entering the wave loading method.
Josh Bryant takes the bench press as an example. Suppose your current bench press 1RM is 300 pounds. If you want to break through, you can arrange the training wave load method like this:
warm up
Group
weighttimes
Interval time
1-2
empty bar
10
30 seconds
3
135
6
60 seconds
4
185
4
60-90 seconds
5
225
3
2 minutes
6
255
1
2 minutes
7
285
1
2 and a half minutes
1st wave
Group
weighttimes
Interval time
1
264
3
3-5 minutes
2
279
2
3-5 minutes
3
294
2
3-5 minutes
2nd wave
Group
weighttimes
Interval time
1
270
3
3-5 minutes
2
285
2
3-5 minutes3
300
1
3-5 minutes
Wave 3
Group
weighttimes
Interval time
1
275
3
3-5 minutes
2
290
2
3-5 minutes
3
305
1
3-5 minutes
Note: The above arrangement is for reference only, please adapt the plan according to your personal ability.
Little knowledge: What is RM
According to Josh Bryant, the wave loading method is suitable for compound training such as squats, deadlifts, and bench presses, and is not recommended for weekly use. arranged for eachThree weeks or once a month may be a better approach. After all, the training intensity of the wave loading method is high, and if you make breakthroughs every week, you may not be able to gain anything. Next, every wave should be completed solidly! In other words, if you can't complete the second wave, then don't do the third wave. Going back to wave 1 and doing a few more sets would also be a good alternative. It is usually recommended that you do more core-related training. When performing wave training, you are less likely to fail due to lack of body stability.
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