Weight Progression (Wave/Step Loading)
There are many ways to progress the weight you're lifting in training.
Two ways I like to plan my weight progression is by using,
- Wave loading
- Step loading
Wave Loading
Wave loading is where you add weight for a certain amount of time, in these examples for three weeks, and then drop back to start another wave. Manyn programs such as5/3/1 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%
/
- 1
- 2
- 3
- 4
- 5
/
- 1
- 2
- 3
- 4
- 5
/
- 1
- 2
- 3
- 4
- 5
/
- 1
- 2
- 3
- 4
- 5
- 0
- 1
Wave Loading
Step Loading
Step loading isn't as popular it isn'tthe most exciting way to train, but it is very effective. With step loading stay at the same weight and increase the volume (sets or reps) before progressing in weight. When I'm using ste loading 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 8. 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. It allows you to dominate a weight before adding more weight.
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 past the novice stage 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 isn't as popular it isn'tthe most exciting way to train, but it is very effective. With step loading stay at the same weight and increase the volume (sets or reps) before progressing in weight. When I'm using ste loading 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 8. 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. It allows you to dominate a weight before adding more weight.
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 past the novice stage 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#
Combining wave loading and steploading
Often my training has both of them in my routine.
For the main exercise, I'll often use wave loading for my top set and then step loading for my back off sets.
For the main exercise, I'll often use wave loading for my top set and then step loading for my back off sets.
Week 1 |
Week 2 |
Week 2 |
|
Top set |
10 reps (Not to failure. Bar speed should be good until the end of the set) |
8 reps (Not to failure. Bar speed should be good until the end of the set) |
6 (Not to failure. Bar speed should be good until the end of the set) |
Back off sets |
3 x 8 |
4 x 8 |
5x 8 |
You can also use wave loading for the main exercise (squat, deadlift, bench press, overhead press etc) and use step loading for the assistance work.