Fire and Iron Lifting Tip

Apr 13, 2024

 by Katie Wolny

Wave loading:  What is it? And Why does it work??

Just like in any sport, there are many different strategies weightlifters use to build strength.  One of these strategies is called wave loading. So what is it?

Wave loading is when we use a descending rep scheme with an increasing weight load, and then for the second wave repeat the same rep scheme with slightly higher weight loads.  

Here is an example with the Back Squat:
Wave 1
10 reps at 70lbs
8 reps at 80lbs
6 reps at 90lbs

Wave 2
10 reps at 75lbs
8 reps at 85lbs
6 reps at 95lbs

Cycling this strategy with weight loads between 75-89% of your 3RM will boost strength quickly over a short period of time. 

Why does this work? 
The simple answer is that wave loading tricks our brain into working at heavier loads for higher reps which boosts our ability to gain strength.  The more scientific explanation is that wave loading stimulates Post Activation Potentiation or PAP, which simply put is when the nervous system can temporarily fire at increased rates while increasing muscle fiber activation following some form of high-intensity exercise. The outcome is that you can lift more weight in wave 2 because you turned on your nervous system and muscle activation in wave 1.  Pretty amazing!!  To get the most out of the strategy, the key is to make sure that wave 1 is challenging enough to stimulate this response from your nervous system, so working in that 75-89% of your 3 rep max.