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Use Wave Loading to make heavy weights lighter



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.

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Using Wave Loading

  Caucasian Man Dumbbelling in High School

Getty Images Mike Kemp

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.

        Mountain sports training - Exercising in the gym.

      Getty Images Christopher Kimmel

      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."

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			<span class= Getty Images MOAimage

      You may also like to experiment with one or more back-off sets that really increase the number of reps. Decrease for example, after two waves of 5, 3, and 1, load and do 10 or 15 reps. What you normally use for these many repetitions will feel light, and you'll turn out a few more – or keep adding a few Add pounds to the bar and tie your best repeat record with higher weight.

      Another option after some heavy waves is an additional lift that builds the muscles responsible for doing your main exercise. For example: "One could bench press with Wave loading, "says Dowdell," and then quite a bit of repetition on a skew press "for a massive breastpump.

      Advertising – Read below [19659046] The Wave Loading Training

      Switch between sets of paired exercises (marked "A" and "B") and rest between sets for 2 minutes. So you make a series of A, rest, then a series of B, rest again and repeat until the sentences are complete.

      Perform a thorough warm-up for 1A and 1B (the Wave Load Exercises), then gradually work your way up to your first set of work. For bench press, execute sets of 3 to 5 reps until you reach a load that is about 90 percent of the possible values ​​you can lift for a good-form repetition (be careful).

      None of these warmup sets should be tiring – take your time between them. Strive for the following percentages of your maximum for each set:

      • SET ONE – 1 repetition at 90 percent
      • SET TWO – 6 repetitions at 80 percent
      • SET THREE – 1 Repeats at 92.5 percent
      • SET FOUR – 6 repeats at 82.5 percent
      • SET FIVE – 1 repeats at 95 percent
      • SET SIX – 6 or more repeats at 85 percent [19659026] Note that in your last sentence you can claim more than 6 repetitions.

        Bench Press

        • Sets: 6
        • Repeats: 1, 6, 1, 6, 1, 6+
        • Remainder: 120 seconds
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			<span class= Mitch Almond

          Lie on the bench and bend your back, pull your shoulder blades down and pull them together shoulder-deep out of the rack, deep breathe, tighten the gluteal muscles and lower the bar onto your sternum and push your elbows 45 degrees to your side as you descend.

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          If the bar is yours Touch the body, push your feet into the floor and push up the bar at the same time, take 3 seconds to lower the bar to the chest at each repetition, and then push it up explosively.

          Neutral Grip Chinup

          • Sets: 6
          • Repeats: 1, 6, 1, 6, 1, 6+ [19659059] Remainder: 120 seconds
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			<span class= Mitch Almond

            Hang a bar that has handles so you can pull them apart with your hands shoulder width apart, with your palms facing each other Pull your ribs down and tighten your core Pulling your shoulder blades back and together and pulling up until your chin is over the bar Take 3 seconds to lower your body into the hillside and pull it up explosively.

            Wear a belt to which you can add extra weight so you can vary the load of each set (or perform the same movement on a pull-down machine).

            Lateral Raise

            • Sets: 3 [19659058Pause:10to12
            • Pause: 60 seconds [19659079] image "title =" image "class =" Lazyimage Lazyoad "data-src =" https://hips.hearstapps.com/hmg-prod.s3. amazonaws.com/images/latraise-1541795167.jpg?crop= 1xw: 1xh; center, top & resize = 480: * "/>

            Mitch Almond

          Stand with your feet shoulder width apart and hold a dumbbell in each hand. Raise your arms 90 degrees from your sides, your elbows straight. Take 2 seconds to lower your arms and then lift the weight in 1 second. Then hold up for a second.

          Face Pull

          • Phrases: 3
          • Reps: 10-15
          • Remaining: 60 seconds
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			<span class= Mitch Almond

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            Attach a rope handle to the upper roll of a cable station Hold one end Each hand with palms Stand back facing each other to keep the cable taut Pull the shoulder blades together and pull the handle to your forehead so that your palms are facing your ears and the upper back is fully contracted. [19659002] Take two seconds, to stretch the arms, and then lift the weight in one second Hold the back together for another second.

            Band Triceps Pushdown

            • Sets: As many as necessary [19659059] Repeats: 100 [19659058] Rest: When needed
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			<span class= Mitch Almond

              Attach a light resistance band to a stable object. Grab one end in each hand and put your elbows on your sides. Extend your elbows and rotate your wrists inward to flex your triceps to complete each repetition (no tempo here). Make as many sets as necessary to achieve a total of 100 repetitions that rest as needed.


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