What is Wave Loading?
The form of Wave Loading we'll be doing here is a rep strategy which takes advantage of nervous system activation to allow you to use heavier training weights than you normally might able to for similar sets/weights.
This is done in "waves".
The full explanation of wave loading is beyond what I'm going to get into here, however, here's an example...the first "wave" might be a set of 3 reps, 2 reps, then 1 rep...each with somewhat heavier weight.
The second "wave" would then have you repeating those rep ranges, just with slightly heavier weights.
That's what we're going to be doing here with each "wave" done within the structure of Cluster Training rather than as full standalone sets as you normally would.
Cluster Training is a way to break up a set into more easily "digestible" chunks.
For example, you might take a weight you could normally get 10 reps with and perform sets of 4 reps with it, with 10 seconds rest, for 6 mini-sets.
This allows you to get substantially more training volume (24 reps) with a given weight (a 10 RM weight) within a relatively short timeframe, increasing your training density.
Now, I fully realize that's a lot to throw at you all at once.
Here's what Wave Loading Cluster Training will look like...
Each cluster is going to consist of the following pattern...3 reps, rest 10 seconds, 2 reps, rest 10 seconds, then 1 rep...then rest 2-3 minutes. That's your first cluster-wave.
(You'll notice it looks somewhat similar to rest-pause training...that form of training is better suited to hypertrophy than strength, though).
For your second cluster-wave, you're going to bump up the weight a little, then repeat the pattern.
For your third and final cluster-wave, you're going to push the weight to something that'll stretch your capability to hit the reps.
This is going to allow you to use a relatively heavy weight (higher intensity of load) for more volume than you normally would be able to with standard loading schemes.
It works EXTREMELY well for building strength.
I'm going to use Front Squats as the example here.
My Front Squat is not huge, but this technique is one that I'm using to build it up.
For the first wave, I've got 185 lbs on the bar. This a weight I could hit for 6-8 reps. Use that as a guideline for your first wave. You want to use a weight that's well within your capacity...this is a "tune up" set to get your body warmed up for the specific movement and to wake up your nervous system.
Perform one mini-set of 3 reps.
Re-rack the bar, rest 10 seconds, then perform another mini-set of 2 reps. Re-rack the bar then rest 10 seconds. Then perform a final mini-set of 1 rep.
Then rest 2-3 minutes.
For the second wave, I increased the weight to 205 lbs.
Repeat the cluster-wave pattern - 3 reps, 10 seconds rest, 2 reps, 10 seconds rest, 1 rep, 2-3 minutes rest.
Then increase the weight again. I went up to 225 lbs, which was pushing the loading for me.
Again, repeat the 3-2-1 pattern.
You're done!
That's Wave Loading Cluster Training.
Once you get an idea of how to perform it, it's not nearly as complicated as it sounds.
Finish With Heavy Singles...
What I like to do immedately after that is to do sets of heavy singles, to push my top-end weights. You use the Wave Loading Cluster Training to build your base of your strength and then use the heavy singles to maximize the peak of your strength.
Perform 2-3 sets of single reps, with 2-3 minutes rest in between.
I went up to 245 for my first single, then 255 for my second single (I stopped there as my form was starting to break down from the previous loading). However, if you do 2 singles and feel you have room to reach for more, do it.
Wave Loading works MUCH better with compound exercises. If you want to use it with isolation exercises, I would recommend working with somewhat higher rep ranges. For example, use a 6-4-2 loading pattern to get more overall volume on the target muscles.
How Do You Use Wave Loading Cluster Training in Your Workouts?
I would recommend using this technique once a week for your target exercise(s). You can use it with mulitple exercises in a single session as well (e.g. you could do Front Squats and Bench Press).
I wouldn't recommend using it for variations of the same movement pattern in the same workout, though (e.g. don't do it for incline bench and flat bench in the same workout).
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