Heavy vs. Light Days – Wave Loading for Constant Gains
0:49
YouTubeAlpha Gains Academy
Heavy vs. Light Days – Wave Loading for Constant Gains
Wave loading is one of the most powerful strength-building methods — alternating heavy and light days using a 5-3-1 rep wave. Subscribe Channel : @AlphaGainsAcademy-s2h #BodyComposition #MeasureBodyFat #MuscleBuilding #FatLossTips #FitnessTracking #GymHacks #AlphaGainsAcedemy Drop your SMART goal in the comments, hit subscribe for weekly gain ...
1K views6 months ago
Shorts
How To Build TRUE Strength (Without Burnout) Through Wave Loading Methods - Part 2 #shorts
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How To Build TRUE Strength (Without Burnout) Through Wave Loading Methods -
Dr. Jeff Lewis, PT, DPT, ATC,
3 Ways to Build Strength So Fast It’ll Feel Illegal ⚡️ 1️⃣ Wave Loading: Cycle between slightly lighter & heavier sets (ex: 3 reps @85%, 2 @90%, 1 @95%). 👉 Tricks your nervous system to fire harder = rapid strength jumps. 2️⃣ Cluster Sets: Break sets into small clusters (2-1-1) with 10s rest. 👉 Keeps every rep explosive under heavy load = more quality strength reps. 3️⃣ Strength-Skill Training: Lift almost daily with lighter weights (60–75%). 👉 Builds perfect technique & neural efficiency str
0:09
475 views
3 Ways to Build Strength So Fast It’ll Feel Illegal ⚡️ 1️⃣ Wave Loading: Cycle
Caden Reid
Wave Loading Exercises
Sea voyages and the challenges of the ocean #7 🌊📹 #oceanlife #waves #storm #sea
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Sea voyages and the challenges of the ocean #7 🌊📹 #oceanlife #waves #storm #sea
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Sea voyages and the challenges of the ocean. #2
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Sea voyages and the challenges of the ocean. #2
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Want well rounded training in under 60 minutes? Yes this exact blueprint I call “wave loading” that has been a successful staple for my clients and athletes for almost a decade now. | John Rusin
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Cape Town’s Monster Wave 🇿🇦 Just offshore from Hout Bay sits Dungeons - one of the most dangerous big-wave surf breaks in the world. Most days, you’d never know it’s there, but when winter swell hits, freezing water, strong currents, sharks and building-sized waves turn it into one of the most intimidating surf spots on Earth. #dailybagel #SouthAfrica #surf #Dungeons #BigWaveSurfing
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500 views8 months ago
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YouTubeDr. Jeff Lewis, PT, DPT, ATC, CSCS
3 Ways to Build Strength So Fast It’ll Feel Illegal ⚡️ 1️⃣ Wave Loading: Cycle between slightly lighter & heavier sets (ex: 3 reps @85%, 2 @90%, 1 @95%). 👉 Tricks your nervous system to fire harder = rapid strength jumps. 2️⃣ Cluster Sets: Break sets into small clusters (2-1-1) with 10s rest. 👉 Keeps every rep explosive under heavy load = more quality strength reps. 3️⃣ Strength-Skill Training: Lift almost daily with lighter weights (60–75%). 👉 Builds perfect technique & neural efficiency str
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3 Ways to Build Strength So Fast It’ll Feel Illegal ⚡️ 1️⃣ Wave Loading: Cycle between slightly lighter & heavier sets (ex: 3 reps @85%, 2 @90%, 1 @95%). 👉 Tricks your nervous system to fire harder = rapid strength jumps. 2️⃣ Cluster Sets: Break sets into small clusters (2-1-1) with 10s rest. 👉 Keeps every rep explosive under heavy load = more quality strength reps. 3️⃣ Strength-Skill Training: Lift almost daily with lighter weights (60–75%). 👉 Builds perfect technique & neural efficiency str
475 views6 months ago
FacebookCaden Reid
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Evolve Girls! 📣 Let's talk about the 6-4-2 Wave Load Training Method 👇 You will find this training method in weeks 3 & 4 of the Evolve Challenge! ⁣ The 6-4-2 Method is used to help you achieve the highest possible weight lifted for the final 2 reps. After completing several warm-up sets, 2 sets of 6 repetitions are performed, with the 2nd set of 6 being heavier than the first set. After the second set of 6 is performed, increase the weight during the rest period so that you can only perform 4
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Simon Martin on Instagram: "Wave loading, a great training method. Today I did alternate sets with weight (either 20kg or later sets, 15kg) and then a bodyweight (BW) set, until I had completed 20 sets and 200 total reps (10 sets BW / 10 weighted) So it looked like this - BW x 10 20kg x 10 BW x 10 20kg x 10 ….. This works really well, as the BW sets give a slight break before the next weighted set."
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Instagramold_school_strength_coach
0:39
Ben West on Instagram: "If you’re trying to build a bigger, stronger BENCH, wave loading is a method we use a lot with our clients. It works because it gives structure without forcing you to grind every set. Wave loading is simple. You train in waves of sets. Wave 1: Sets 1-3 Slightly lighter loads. Clean reps. Dial in positions. Wave 2: Sets 4-6 Same pattern. Heavier weight. This is where you push. Example: Wave 1: Set 1- 6 reps @ 80kg Set 2 - 5 reps @ 85kg Set 3 - 4 reps @ 90kg Wave 2: Set 4 -
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Chris Davis on Instagram: "CHEST & BACK WORKOUT⬇️⬇️ 1. Incline machine press | wave loading 7,5,3,7,5,3 2. Chest supported row | 4x8-10 3. Wide grip bent over chest supported row | 4x8-10 4. Incline flys | 3x12-15 5. Chest focused dips | 3x15-20 6. DB lateral raise | 3x12-15 #cinematicfitness #chestandback #gymmotivation"
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em🤠💛🌯🤩💪🏼 on Instagram: "Day 5 Trying a wave loading protocol with some of my key lifts with the aim of increasing strength. For example Set 1 = 7 reps, Set 2 = 5 reps, Set 3 = 3 reps, as the reps decreases weight increases. Full body session: Back squat - 7/5/3 B stance hip thrust - 7/5/3 Eccentric pull ups - 3/3/3 Tricep dips - 3/3/3/3 SL Box calf raises - 12/10/8 Finished the session with some off feet con. #fullbody #strength #workout #gym #training #challenge #daily #everyday #gymshark
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READ CAPTION ⬇️ 3 ways to build strength so fast it feels illegal. 1️⃣ Wave Loading: Cycle between slightly lighter & heavier sets (example: 3 reps @85%, 2 @90%, 1 @95%): - Tricks your nervous system to fire harder = rapid strength jumps. 2️⃣ Cluster Sets: Break sets into small clusters (2-1-1) with 10s rest. - Keeps every rep explosive under heavy load = more quality strength reps. 3️⃣ Strength-Skill Training: Lift almost daily with lighter weights (60-75%). - Builds perfect technique & neural
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