文章基本信息

标题：Make waves: get 10% stronger in six weeks—and add muscle, too—with this totally sick wave-training program
作者：Dwayne N. Jackson
期刊名称：Muscle & Fitness
印刷版ISSN：0744-5105
出版年度：2004
卷号：Sept 2004
出版社：A M I - Weider Publications

Make waves: get 10% stronger in six weeks��and add muscle, too��with this totally sick wave-training program

Dwayne N. Jackson

Surfing is a cool sport, but unless you live on a coast--or have the dough to build a gigantic replica of Maui in your backyard--spending all day shooting the curl, gazing at girls in bikinis and saying "gnarly" probably isn't your thing. And yet, that doesn't mean you can't catch a few waves yourself (albeit metaphorical ones) with our dynamic new lifting approach.

it's called wave training, and it can boost your strength by up to 10% in only 6-8 weeks. Not only that, but it can swell your muscles as well. Ready to ride?

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SCHWEET SCIENCE

It may sound like something that washed up on Huntington Beach, but wave training originated north of the border, with the Canadian National Weightlifting Team. The secret is in the small progressions in weight you make with each wave; they actually allow you to lift up to 102% of your current max--on Day 1. While that may equate to only a few extra pounds, over 6-8 weeks you can expect a total strength boost of around 10%.

How does this phenomenon happen? The physiological answer is known as potentiation. Although strength scientists haven't figured out exactly how it works, they have an idea--apparently, earlier sets prime the nervous system or the contractile fibers of the muscle in such a way that the muscle can contract with more force on later sets.

KILLER PROGRAM

If this sounds familiar, it should. We've introduced several other programs based on potentiation, including those in "Max Out for More Muscle" (July 2003) and "Isometric Muscle" (July 2004). But wave training is a bit different, because it actually helps you extend beyond your current max.

For this program, you'll perform a warm-up, then 2-3 waves of three sets each, with four minutes rest between sets and between each wave. During Wave 1, your first set consists of three reps with 90% of your 1RM (one-rep max)--a weight you can normally lift for about four reps. Set two consists of two reps with 95% of your 1RM. And on set three, you'll do one rep with 100% of your 1RM.

Enjoy that four-minute rest, because then it's on to Wave 2, where you'll increase the weight per set by about 1%. So set one will be about 91% of your 1RM, set two will be 96% and set three will be 101%. This will equal a 2 1/2-pound jump on any weight under 400 pounds; for weights of 400 pounds or more, add 5 pounds. In either case, on the third set of Wave 2, you'll be lifting more than your current max.

Want more? Go for a third wave if you dare. Simply increase the weight another 1% per set and go for the same number of reps--that means 102% of your max on that third set. After a nice long rest, round out the session with 3-4 ordinary sets of an assistance exercise (preferably with dumbbells) for that same bodypart. (See "Strong Waves.")

Trying to increase the weight used on each wave by 1%-2% every workout can be tougher than it sounds. If you can't complete the last set of the last wave of a workout, start the next workout with the same weights and really push to break through. Then increase the weight in the next workout. Due to the high intensity of this program, don't use it for more than 6-8 weeks and not more than twice per year for the same muscle group.

MONDO MUSCLE

To use wave training to drive muscle growth, drop the training poundage by 10% on all sets and do just two waves (see "Big Waves"). During the first wave, do seven reps with 80% of your 1RM for set one. For set two, do five reps with 85% of your 1RM; for set three, do three reps with 90% of your 1RM. You can drop your rest periods between sets to three minutes, but still allow four minutes to recover between waves. On Wave 2, as before, increase the weight per set by about 1%. Follow the second wave with 3-4 sets of an isolation exercise for that same muscle group.

REFERENCES

* Chiu, L.Z., et al. Journal of Strength and Conditioning Research 17(4):671-677, 2003.

* French, D.N., et al. Journal of Strength and Conditioning Research 17(4):678-685, 2003.

Use these tips to design a solid wave-training program--and stoke some crazy muscle growth:

* Use a spotter. With the heavy poundages involved, having a spotter isn't an option, it's a requirement.

* Train only one bodypart per workout with wave training. Doing too much will only set you back.

* Pick one exercise per bodypart to hit with wave training and follow it up with only one assistance exercise.

* Choose only barbell exercises for wave training. Barbells are easier to control with heavier amounts of weight. Dumbbells increase by 5-pound increments, which means you can only increase your lifts by 10-pound increments, and that's too much.

* If your gym doesn't carry 1 1/4-pound plates, you can purchase your own online from sources such as Plate-Mate (theplatemate.com).

* Choose basic moves like the bench press, overhead press, squat, barbell row, barbell curl for bi's and close-grip bench for tri's.

* Train each bodypart with wave training only once per week. Due to the high intensity, your muscles will need the rest.

* Use wave training for no more than 6-8 weeks, and do it no more than twice per year per bodypart.

* Before beginning wave training, make sure you have at least six months of consistent training under your belt.

* To save time, calculate the weights you'll use for each wave before you get to the gym and record them in a training log.