Tip Catch a Wave Get Stronger Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip Catch a Wave Get Stronger Manage fatigue and blast new personal records with 7 5 3 wave loading Here' s how by Eric Bach October 15, 2018August 18, 2019 Tags Powerlifting & Strength, Tips, Training Wave loading is a simple scheme composed of, get this, waves. Each wave (7/5/3) leverages basic physiology and psychology to get you to add weight to each set of a compound strength exercise – like deadlifts, squats, presses, or rows – to build size and strength. Each set within the base builds upon the previous – increasing resistance while the number of reps decreases. This stimulates high-threshold muscle fibers and increases training volume while providing both mechanical tension and high-quality training volume. After each wave is complete, you'll take a longer rest, increase the weights, and repeat the wave, albeit heavier. In the case of 7/5/3 rep schemes, you'll need to limit yourself to two waves or about 30 total reps. Here's a sample using 7/5/3 waves with a back squat: Wave One 250x7: Rest 60 seconds 260x5: Rest 60 seconds 275x3: Rest 60-120 seconds Wave Two 265x7: Rest 60 seconds 275x5: Rest 60 seconds 300x3 Your goal in wave loading for building size is to complete two full waves, with the final set on the last wave being close to maximum effort for the given rep range. Once you complete two full waves, it's time to progressively increase your weights, bringing up the submaximal set first and the top-end strength sets next. Three-Week Sample Cycle Week One Wave One 250x7: Rest 60 seconds 260x5: Rest 60 seconds 275x3: Rest 60-120 seconds Week One Wave Two 265x7: Rest 60 seconds 275x5: Rest 60 seconds 300x3 Week Two Wave One 260x7: Rest 60 seconds 275x5: Rest 60 seconds 285x3: Rest 60-120 seconds Week Two Wave Two 265x7: Rest 60 seconds 285x5: Rest 60 seconds 300x3 Week Three Wave One 265x7: Rest 60 seconds 285x5: Rest 60 seconds 295x3: Rest 60-120 seconds Week Three Wave Two 270x7: Rest 60 seconds 290x5: Rest 60 seconds 305x3 Waves are a fun method to help you manage fatigue while lifting progressively heavier, especially if you're feeling "stuck" with a linear periodization training model. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Tip Triple Set for Delts Use heavy, moderate, and band resistance to build strong, healthy shoulders. Exercise Coaching, Shoulders, Tips Tom Morrison May 6 Training The Mutation Series - Part 2 Get ready to mutate, in a good way. Here’s weeks 4-6 of a Coach Thibaudeau’s 12-week transformation plan. Bodybuilding, Training Christian Thibaudeau May 28 Training Tip The No-Cheat Row Build your upper back and lats with the exercise you just can't cheat, no matter how hard you try. Training Michael Shaughnessy February 26 Training Tip Does Compression Gear Really Work Do those tight shirts and pants really improve workouts and recovery? Here's the science. Athletic Performance, Tips, Training Jason Biggins October 4