what are your thoughts on wave loading?

[Semidevil]

Do you guys do wave loading? Does it really increase strength and size, better than, for example, 5x5, with the same weight in one session?


so for example:
If do wave loading and my max is 90 lbs on a press( at 5 reps), I would do 90, 80, 85, then back to 90.

Is this really better than trying to do 90 on all sets?


Also,do you switch to a lighter weight only when you can't lift, or do you do it after each set?

 

[SociallyChallenged]

Wave loading is silly. You hit your goal weight, then you fatigue yourself out at a lower weight just to go back to the higher weight? Logically, that's a good way to injure yourself. Proven programs typically have you warm-up, get to the desired weight, pound those sets out, and be done with it. That is what is known to be effective. Will wave loading work? Yes, but it's silly and unnecessary. 80 isn't gonna feel much lighter compared to 90 so you may as well force adaptations by using the heavier weight.

 

[spamsk8r]

If your press is only at 90 pounds, you don't need to stray at all from a basic 3x5 or 5x5 template. Maybe once you're pressing 220+ will you need to tweak your loading parameters, but now is not that time. Right now you just need volume.