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Max Effort Exercises and Wave Loading


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Excerpt: I have a question for you guys.I've used wave loading in the past with good results and tried it on my max effort bench today, but it bombed.I used declines as my ME exercise and progression was 45x12-115x3-135x3-165x3-195x1-215x1-235x1-245x1-205x1-255xfail. If I would have made the 255x1, I would have moved to 215x1 then 260x1.What do you guys think of wave loading a max effort exercise?Productive or not?I figured it would work well as the max effort method calls for working up over many low

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  1. #1
    Good Broly
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    Max Effort Exercises and Wave Loading

    I have a question for you guys.I've used wave loading in the past with good results and tried it on my max effort bench today, but it bombed.I used declines as my ME exercise and progression was 45x12-115x3-135x3-165x3-195x1-215x1-235x1-245x1-205x1-255xfail.
    If I would have made the 255x1, I would have moved to 215x1 then 260x1.What do you guys think of wave loading a max effort exercise?Productive or not?I figured it would work well as the max effort method calls for working up over many low rep sets.Good idea or am I way off.I'd appreciate any opinions.

  2. #2
    Good Broly
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    Jan 2002
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    It's worth a shot. I used Charles Poliquin's 1-6 workout for a few weeks and got some decent strength gains. A workout would look something like:

    200x6
    250x1
    210x6
    260x1
    215x6
    265x1

  3. #3
    Pro Bodybuilder
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    Oct 2001
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    Canada
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    Hi Ballast,

    It didn't work for me personally so I'm not a big fan.

    I think supramaximal isometrics/eccentrics serve the same purpose and are far more effective.

    -Zulu

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