Weight Progression (Linear/Wave/Step Loading)
There are many ways to progress the weight you're lifting in training.
Three common ways are
- Linear
- Wave
- Step loading
Linear Loading
Linear loading is when you try and add weight every session. This can be done by keeping the sets and reps the same and adding weight every session. This is popular with many novice programs such as Starting Strength. You can do this when you're just starting out, but these programs aren't intended to be used for long. Eventually you'll stall and need to move on to another program.
Linear loading can also be done by starting off with high volume and then adding weight while decreasing the volume.
Two examples are,
Week 1 - 100kg x 14
Week 2 - 105kg x 12
Week 3 - 110kg x 12
Week 4 - 115kg x 10
Week 5 - 120kg x 9
Week 6 - 125kg x 7
Week 7 - 130kg x 5
Week 8 - 135kg x 4
Week 9 - 140kg x 3
Or
Week 1 - 4 x 12
Week 2 - 4 x 10
Week 3 - 4 x 8
Week 4 - 4 x 6
Week 5 - 4 x 4
Week 6 - 4 x 2
This kind of programming has worked for many people in the past. Ed Coan, one of the best ever powerlifters, trained with linear periodization.
Personally, I would only do this after I've done a volume block. I wouldn't want to start with the most amount of the volume at the start of the cycle when I'm not accustomed to it, but after a volume block this works very well.
Wave Loading
Wave loading is where you add weight for a certain amount of time, and then drop back to start another wave. 5/3/1 uses wave loading
For example
Week 1 - 5 x 5
Week 2 - 4 x 3
Week 3 - 3 x 1
You then drop back to the 5 x 5 week, but this time add a bit more weight to all the sessions.
You can use percentages like 5/3/1 does.
Week-1 85% (percentage is of a training max. Normally 85%-90% of your one rep max)
Week-2 90%
Week-3 95%
Wave Loading
Step Loading
Step loading is when you stay at the same weight and increase the volume (sets or reps) before progressing in weight. When I'm using I like to stay at the same weight for 3 to 4 weeks.
Here is an example of step loading. In this example, we start off with 160kg 2 x 4. This should be fairly comfortable. From here we will add a set each session until we do 160kg for 4 x 8. We then add weight and repeat this with a heavier weight for the next three weeks.
Week 1 160kg 2 x 8
Week 2 160kg 3 x 8
Week 3 160kg 4 x 8
Increase the weight and build up the sets again.
Week 4 165kg 2 x 8
Week 5 165kg 3 x 8
Week 6 165kg 4 x 8
Increase the weight and build up the sets again.
Week 7 170kg 2 x 8
Week 8 170kg 3 x 8
Week 9 170kg 4 x 8
This is just one example. You could keep the weight the same for 4 weeks and add another set, or increase the reps and keep the sets the same. You could also just keep the weight the same and reduce your rest periods, or make all of the reps easier and faster.
Step loading is normally used by intermediate and advanced lifters. When you first start lifting weight, you can add weight each week. This won't happen as you become more advanced, you won't be able PR every week.
Training shouldn't be all out and chasing maximal performance all the time. There is a time and place for that, but it shouldn't form the majority of your training as it's not sustainable. This is even more important when you're stronger and lifting heavier weights. Step loading allows you to start off with a fairly comfortable session, and then builds up to higher volume work.
Have a volume phase will improve your work capacity (the amount of work you can do and recover from) by improving your tolerance to volume and build muscle while not breaking your body down. This will set you up for a new PRs when you're moving on to heavier weights.
Step loading is when you stay at the same weight and increase the volume (sets or reps) before progressing in weight. When I'm using I like to stay at the same weight for 3 to 4 weeks.
Here is an example of step loading. In this example, we start off with 160kg 2 x 4. This should be fairly comfortable. From here we will add a set each session until we do 160kg for 4 x 8. We then add weight and repeat this with a heavier weight for the next three weeks.
Week 1 160kg 2 x 8
Week 2 160kg 3 x 8
Week 3 160kg 4 x 8
Increase the weight and build up the sets again.
Week 4 165kg 2 x 8
Week 5 165kg 3 x 8
Week 6 165kg 4 x 8
Increase the weight and build up the sets again.
Week 7 170kg 2 x 8
Week 8 170kg 3 x 8
Week 9 170kg 4 x 8
This is just one example. You could keep the weight the same for 4 weeks and add another set, or increase the reps and keep the sets the same. You could also just keep the weight the same and reduce your rest periods, or make all of the reps easier and faster.
Step loading is normally used by intermediate and advanced lifters. When you first start lifting weight, you can add weight each week. This won't happen as you become more advanced, you won't be able PR every week.
Training shouldn't be all out and chasing maximal performance all the time. There is a time and place for that, but it shouldn't form the majority of your training as it's not sustainable. This is even more important when you're stronger and lifting heavier weights. Step loading allows you to start off with a fairly comfortable session, and then builds up to higher volume work.
Have a volume phase will improve your work capacity (the amount of work you can do and recover from) by improving your tolerance to volume and build muscle while not breaking your body down. This will set you up for a new PRs when you're moving on to heavier weights.
Step Loading#