What is wave loading and drop sets?
- Thread starter SandraC
- Start date
dreamyjeanie
Cathlete
Not sure on the wave loading, but drop sets are a decrease in number of reps. Cathe uses drop sets in Gym Style Chest & Triceps with pushups. First you do 16 reps, short rest then 14, 12, etc.
janiejoey
Cathlete
Sanda,
I found this on the internet, hope it helps.
Wave loading
Weight Training Journal
Free Weight Training Tips
As you may have noticed in my weight workouts of the past week I have started to incorporate the principle of wave loading for my core lifts. I decided to go with wave loading for a few different reasons. My favorite benefit of wave loading is its low rep and high rest protocol that can accelerate strength gains. For me I enjoy seeing my strength levels progress. I also like that it can help reduce over training. On the days the weight does not move pack up the exercise and move on.
Wave loading is considered to be an advanced strength-building principle. This style of weight training involves various rep schemes but almost always involves doing a single rep at your 1-rep max. Volume varies depending on personal goals. There are different types of wave loading protocols all with different objectives. For this mesocycle I am concerned with strength, therefore reps will remain low and rest a little higher. The goal is to complete 9 sets, 3 waves each consisting of 3 sets. If you can complete more than 9 sets before reaching failure your starting weight was too light, if you can not reach the third wave your start weight was too heavy.
Each wave will follow the same prescription for reps but each wave will get heavier. For every wave follow this pattern, first set 3 reps, second 2 and third set 1 rep. The weight will increase for each set, for the next wave use the weight of your second set as the new starting point and increase each subsequent set, repeat for each wave. Stop when you can no longer get the necessary reps.
200 x 3 - 210 x 2 - 220 x 1
210 x 3 - 220 x 2 - 230 x 1
220 x 3 - 230 x 2 - etc...
Drop set
From Wikipedia, the free encyclopedia
Jump to: navigation, search
In bodybuilding and weightlifting, using drop sets is a technique for continuing an exercise with a lower weight once muscle failure has been achieved at a higher weight. It is most often performed on weight machines because reducing the weight quickly is thought by some to be extremely important, but it can also be performed with dumbbells and other free weights.
Contents
[hide]
* 1 Example
* 2 Variations
* 3 Other names
* 4 External links
[edit] Example
While performing a biceps curl, the person lifting the weight would start with a 25 pound dumbbell and do as many repetitions as possible without significantly compromising form. Then a 20 pound weight would be used until exhaustion is reached. One could continue to "drop" down as many times as he or she wishes, but some bodybuilders recommend using no more than three distinct weights i.e. 25, 20, 15. Some bodybuilders also strongly recommend doing only one set of drop sets per muscle group per workout.
[edit] Variations
There are many variations possible while using the same basic concept of reducing the weight used. One way is to do a specified number of repetitions at each weight (without necessarily reaching the point of muscle failure) with an increase in the number of repetitions each time the weight is reduced. The amount or percentage of weight reduced at each step is also one aspect of the method with much variety. A wide drop set method is one in which a large percentage (usually 30% or more) of the starting weight is shed with each weight reduction. A tight drop set would remove anywhere from 10% to 25%. These definitions are somewhat arbitrary, of course, and not everyone will agree on the exact definitions.
[edit] Other names
Drop sets and the technique also go by the names breakdowns, descending sets, triple-drops (when a total of three different weights is used), down the rack or running the rack (when using dumbbells), up the stack (because with a weight machine, the pin is moved up the stack of plates with each drop in weight), strip sets (when you "strip" weights off the ends of a bar), or the stripping technique (so called because of "stripping" weight plates off with each drop in weight).
I forgot to put my name to this, sorry.
Janie
The idea is to die young as late as possible
http://www.picturetrail.com/janiejoey
I found this on the internet, hope it helps.
Wave loading
Weight Training Journal
Free Weight Training Tips
As you may have noticed in my weight workouts of the past week I have started to incorporate the principle of wave loading for my core lifts. I decided to go with wave loading for a few different reasons. My favorite benefit of wave loading is its low rep and high rest protocol that can accelerate strength gains. For me I enjoy seeing my strength levels progress. I also like that it can help reduce over training. On the days the weight does not move pack up the exercise and move on.
Wave loading is considered to be an advanced strength-building principle. This style of weight training involves various rep schemes but almost always involves doing a single rep at your 1-rep max. Volume varies depending on personal goals. There are different types of wave loading protocols all with different objectives. For this mesocycle I am concerned with strength, therefore reps will remain low and rest a little higher. The goal is to complete 9 sets, 3 waves each consisting of 3 sets. If you can complete more than 9 sets before reaching failure your starting weight was too light, if you can not reach the third wave your start weight was too heavy.
Each wave will follow the same prescription for reps but each wave will get heavier. For every wave follow this pattern, first set 3 reps, second 2 and third set 1 rep. The weight will increase for each set, for the next wave use the weight of your second set as the new starting point and increase each subsequent set, repeat for each wave. Stop when you can no longer get the necessary reps.
200 x 3 - 210 x 2 - 220 x 1
210 x 3 - 220 x 2 - 230 x 1
220 x 3 - 230 x 2 - etc...
Drop set
From Wikipedia, the free encyclopedia
Jump to: navigation, search
In bodybuilding and weightlifting, using drop sets is a technique for continuing an exercise with a lower weight once muscle failure has been achieved at a higher weight. It is most often performed on weight machines because reducing the weight quickly is thought by some to be extremely important, but it can also be performed with dumbbells and other free weights.
Contents
[hide]
* 1 Example
* 2 Variations
* 3 Other names
* 4 External links
[edit] Example
While performing a biceps curl, the person lifting the weight would start with a 25 pound dumbbell and do as many repetitions as possible without significantly compromising form. Then a 20 pound weight would be used until exhaustion is reached. One could continue to "drop" down as many times as he or she wishes, but some bodybuilders recommend using no more than three distinct weights i.e. 25, 20, 15. Some bodybuilders also strongly recommend doing only one set of drop sets per muscle group per workout.
[edit] Variations
There are many variations possible while using the same basic concept of reducing the weight used. One way is to do a specified number of repetitions at each weight (without necessarily reaching the point of muscle failure) with an increase in the number of repetitions each time the weight is reduced. The amount or percentage of weight reduced at each step is also one aspect of the method with much variety. A wide drop set method is one in which a large percentage (usually 30% or more) of the starting weight is shed with each weight reduction. A tight drop set would remove anywhere from 10% to 25%. These definitions are somewhat arbitrary, of course, and not everyone will agree on the exact definitions.
[edit] Other names
Drop sets and the technique also go by the names breakdowns, descending sets, triple-drops (when a total of three different weights is used), down the rack or running the rack (when using dumbbells), up the stack (because with a weight machine, the pin is moved up the stack of plates with each drop in weight), strip sets (when you "strip" weights off the ends of a bar), or the stripping technique (so called because of "stripping" weight plates off with each drop in weight).
I forgot to put my name to this, sorry.
Janie
The idea is to die young as late as possible
http://www.picturetrail.com/janiejoey
SRP
Cathlete
Wave loading has you lift one rep at your max, or a heavier weight than you normally use. Then you drop down to a lower weight and do a full set. The way I understand it, the theory is that after lifting the heavy weight, your muscles expect the next set to be just as heavy, so it seems easier to lift the lighter weight, even though it may not actually be "light" - just lighter than the really heavy one. So you're basically tricking your muscles.