It is said that success in something is more spiritual than physical.
The same goes for lifting, though we'll be more specific: it's neural. Your nervous system controls your muscles, but you control your nervous system. If you can manage to lift heavier weights for more sets and reps, you'll get bigger and stronger.
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At the wave shop, introduced by Australian strength coach Ian King, you need to change the stress you apply to each set of exercise to excite the nervous system. In simpler terms, weights that normally feel heavy will suddenly feel lighter, so you can work more with them, which in turn provides a stronger stimulus for muscle and strength gains.
A complete compendium of fitness knowledge can be found in the Men's Health Encyclopedia of Muscle . The volume is full of training routines, helpful training tips, and definitions for just about any term in the gym you've ever wanted to know.
Using Wave Loading
Confused about how this could work Here's a real example.
They squat and work up to five reps at 275 pounds. You feel good, so you decide to increase the load to 300 and do three repetitions. It felt hard, so you can use lighter weight for five repetitions, but this time you know you can be harder than before.
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The 300-pound set has "woken up" all of your muscle fibers – you can just feel it – and you know you can afford 280 to 285 pounds for five squats. They make the set, and of course you were right. Imagine a chart with your sets on the x-axis and the load you use on the y-axis. If you connect the points that mark each charge to a line, they would look like a wave.
Mixing the weight and reps you use for each set can make your muscles lift more weight than they could otherwise.
Breakdown of the wave load
There are many ways to wave the load. Here is an example of a two-wave approach with descending repeats by coach Joe Dowdell, which is great for building up strength.
- SET ONE – 5 reps with 275 pounds
- SET TWO – 4 repeats with 285 pounds
- SET THREE – 3 repeats with 295 pounds
- SET FOUR – 4 reps with 290 pounds
- SET FIVE – 3 reps with 295 pounds
- SET SIX – 2 reps with 300 pounds
Here's another one that alternates higher reps, thereby increasing muscle growth is emphasized more strongly.
- SET ONE – 5 reps with 200 pounds
- SET TWO ] – 8 repeats with 180 pounds
- SET THREE – 3 repeats with 205 pounds
- SET FOUR – 10 repetitions with 175 pounds
You can come up with your own waves, but some respect basic rules. The wave loading was developed for dumbbell exercises with large muscles such as squats, presses and deadlifts. So do not try to apply it to curls or sideways climbs.
Stay at two or three waves (every time you take back the load of a wave), a total of four to six sets, and keep your reps for the lowest part 6 and below: Higher repetitions do not create a neural effect that makes heavy weights feel lighter.
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Leave a little bit in the tank with each step If you get too heavy in the first wave, you can not get heavier in the second wave and so on Miss purpose. The less you change the repetitions between sentences, the less you can vary the load – d. that is, a set of four repetitions performed after a set of five can not be done much harder. However, never repeat the same number of repetitions with the same load. So, if you raised 300 pounds for five repetitions in a previous wave, you should aim for 305 or 310 on the second pass.
Because the loading of waves is a heavy workout, make sure you stay in the sets long enough – at least 2 minutes – to give everyone the best. Since the loading of waves can be intense and time consuming, you should do a maximum of two exercises in your workout. Perform your wave workouts for only 3 to 4 weeks. "They could wave load squats on Monday and Thursday," says Dowdell, "and bench press and rows on Tuesday and Friday."