Wave Loading Workout Technique – Chest Training

CHEST TRAINING WORKOUT

This is Day 1 of Chest Training for The Wave Loading Workout. This is a “secret” workout program designed to increase strength, explosiveness and work capacity with lower rep ranges and exposure to greater loads so you stimulate the Type 2B muscle fibers for MAXIMAL muscular development.

Here’s what you need to know about this muscle building workout program:

Warm up protocol for all levels:
1 set @40% of your 1 RM
1 set @60% of your 1 RM
1 set @80% of your 1 RM

**If you don’t know your 1 RM, no worries. Just use a 4 out 10 effort, 6 out of 10 effort etc

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Beginner Chest Training Workout
(if you have less than 1 year experience):
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Here’s an example of successful wave loading:

Set 1 – 8 reps @50lbs
Set 2 – 6 reps @55lbs
Set 3 – 4 reps @60lbs
Set 4 – 8 reps @55lbs
Set 5 – 6 reps @60lbs
Set 6 – 4 reps @65lbs

Rest: 3 minutes between sets.
Tempo: 30X (3 seconds to lower, 0 second pause, EXPLODE on concentric)
Exercises: 1 compound exercise a workout

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Intermediate Chest Training Workout
(if you have 1-4 years experience):
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Here’s an example of successful wave loading:

Set 1 – 8 reps @50lbs
Set 2 – 6 reps @55lbs
Set 3 – 4 reps @60lbs
Set 4 – 8 reps @55lbs
Set 5 – 6 reps @60lbs
Set 6 – 4 reps @65lbs
Set 7 – 8 reps @60lbs
Set 8 – 6 reps @65lbs
Set 9 – 4 reps@70lbs

Rest: 3 minutes between sets.
Tempo: 30X (3 seconds to lower, 0 second pause, EXPLODE on concentric)
Exercises: 1 compound exercise a workout

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Advanced Chest Training Workout
(if you have 4+years experience):
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Here’s an example of successful wave loading:

Set 1 – 8 reps @50lbs
Set 2 – 6 reps @55lbs
Set 3 – 4 reps @60lbs
Set 4 – 8 reps @55lbs
Set 5 – 6 reps @60lbs
Set 6 – 4 reps @65lbs
Set 7 – 8 reps @60lbs
Set 8 – 6 reps @65lbs
Set 9 – 4 reps@70lbs
Set 10 – 8 reps@65lbs
Set 11 – 6 reps@70lbs
Set 12 – 4 reps@75lbs

Rest: 3 minutes between sets.
Tempo: 30X (3 seconds to lower, 0 second pause, EXPLODE on concentric)
Exercises: 1 compound exercise a workout

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Sample Training Week
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Monday – Chest
Tuesday – Back
Wednesday – Legs (Alternate between quads and hips each week)
Thursday – OFF
Friday – Shoulders
Saturday – Biceps and Triceps
Sunday – OFF

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Length Of Workout
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I would recommend 3 weeks minimum and 4 weeks maximum. Use the same exercises every week. By the end of the program your maximal strength should be up at least 20%! That’s AMAZING!

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The Goal Of Each Workout
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Finish every workout 3-5% heavier than you did your previous workout.

Watch the video to understand EXACTLY how to increase and decrease your weights from set to set to you experience the increase in neural adaptation from wave to wave.  For more information check out this link here!