How to Structure Sets in the Wave Loading Program

Estimated Max: Start at 5 kg below your true 1RM.

Warm-up: Perform stretching, mobility work, and warm-up sets with 20 kg separately.

Load Increase: If the evaluation of the 10th set is 3 or lower, increase the Estimated Max by +2.5 kg.

Load Decrease: If the evaluation is 5, decrease the Estimated Max by -2.5 kg.

Rating Criteria

1: Up level
2: Light
3: Goes up smoothly (no grinding)
4: Goes up with grinding
5: Fails or technique breaks down

Characteristics of Wave Loading

A set method in which intensity rises and falls like waves.

Example:
85% × 3 → 90% × 2 → 92.5% × 1 → back to 90% × 3 … repeating the “wave.”

The sequence of slightly reducing the load and then increasing it again tends to re-activate the nervous system.

Because many singles and doubles are included, you can practice weight sensations close to competition loads.

Points of Caution

Technique Breakdown

Because many heavy singles and doubles are performed, fatigue accumulates and technique is more likely to break down in later waves.

→ Limiting waves to about two cycles is realistic.

Fatigue Management Is Difficult

The set structure is complex, and total volume can become higher than expected.

→ Pay attention to the balance with assistance exercises.

Incorrect Load Selection Increases Failures

Since loads around 95% of 1RM are repeated, intensity that is too high leads directly to overwork.

→ Using loads with a high success rate (around RPE 8) as a baseline is safer.

For Intermediate to Advanced Lifters

Not suitable for beginners whose max is not yet stable.

→ Best suited for breaking plateaus and for pre-competition peaking.

Why Does It Make You Stronger?

Nervous System Activation (PAP Effect)

By handling heavy loads in stages, motor unit recruitment efficiency improves, making subsequent heavy loads easier to lift.

Psychological Familiarity With Heavy Weights

When you handle a load again after already lifting it once, it “feels lighter,” reducing fear and improving focus.

Strengthening Specific Phases of the Lift

Repeated heavy singles make it easier to strengthen phases where you can push through, especially the top range.

Combination of High Intensity and Volume

By combining triples and singles, you train both hypertrophy and force production capacity.

Breaking Plateaus Through Novel Stimulus

Introducing “waves” provides a new stimulus and promotes adaptation of the nervous system and muscles.

Summary

Wave loading

• Characteristics: Uses intensity waves to activate the nervous system and build familiarity with heavy loads
• Caution: Incorrect load selection and poor fatigue management can be counterproductive
• Reasons it works: Improved neural firing efficiency, psychological adaptation, phase-specific strengthening, combination of high intensity and volume, and plateau breaking

When these elements align, wave loading is not just a variation, but a program that can make you stronger based on solid theory.