I am going to show you how to get stronger with wave sets today.
Increasing your strength levels is very important for most fitness goals.
Nobody every got worse at something by getting stronger.
One fantastic method to use to get stronger is something called Wave Sets.
These are sets that use less reps with each set but more weight.
To help explain this I have shown an example below: Set 1 - 8 reps with 50kg Set 2 - 6 reps with 60kg Set 3 - 4 reps with 70kg As you will see above, each set uses less reps with more weight, this makes for a very effective way of getting stronger.
This is waves at their simplest but there is more to tell you about what makes them so great for increasing strength.
Different Rep Ranges With Wave Sets The example of a wave set shown above is only one rep range variation.
You can find other variations below: 8, 6, 4 7, 5, 3 5, 4, 3 5, 4, 3, 2, 1 3, 2, 1 There are other rep ranges you can play around with, but the options above give you the idea.
The sets at the top of the list will work more for muscle mass and size (with strength as well of course).
The sets at the bottom will work more for pure brute strength.
The 3, 2, 1 wave set will work best for strength.
Wave Loading Hopefully you now have a good understanding on waves.
The final chapters are a very important part about loading or weight to use during your lifts.
The idea here is to keep adding weight until you cannot lift any more.
A great way to do this is to do multiple sets.
For example your sets will look like this: 5, 4, 3, 5, 4, 3.
This would equal 2 waves completed.
I'll put a complete example below with weights used to makes things clearer.
Set 1 - 8 reps with 50kg Set 2 - 6 reps with 60kg Set 3 - 4 reps with 70kg Set 4 - 8 reps with 60kg Set 5 - 6 reps with 70kg Set 6 - 4 reps with 80kg Set 7 - 7 reps with 65kg As you can see from the example above; there are 2 complete waves with increasing weight on each wave.
On the second wave (set 4) you start over but use more weight.
In the above example a third wave was attempted but failed to reach the target of 8 reps.
This is when the exercise should finish! This is what makes wave sets so effective - you move through the wave sets with increasing weight then stop when you fail to reach the target reps.
How To Use Waves Sets In A Workout Let's have a look now to see how to get stronger with waves in your workouts.
They good news is that they can be inserted into most workouts with ease.
Where you would normally do your strength exercise you would insert waves here.
This should be on the big exercises like the squat, bench, deadlift and row.
For each exercise you want to do around 2 waves which equals about 6+ sets.
This means the first wave will use slightly lighter weights and the second wave will work you hard.
If you can do 3 total waves (9 sets) in a workout; you are starting of with too light weight and you should increase the weight.