When
these are completed you once again reduce the weight by half (if you
had 100 pounds, drop down to 50) and shoot for 25 reps. You might or
might not get them, but that's your ultimate target. Once
you're able to perform all 43 reps of the set you can go up in weight
at your next workout. However, you should always be able to complete
the first two legs of the exercise. If you fail to get the required 12
reps on the second leg, the weight was too heavy. This is
another good total hypertrophy method because it includes all three
important factors in stimulating muscle growth: heavy work, cumulative
fatigue, and hormonal increases (due to the production of lactate).
It's less "strength-oriented" than the 5-4-3-2-1 rest/pause, which
makes it a good choice for intermediate trainees or for a
secondary/isolation movement for a muscle. It's also slightly
less draining than the 5-4-3-2-1 method on the CNS and muscular
structures, but a bit more on the metabolic processes. So you should be
able to perform three sets of this method with an exercise without
risking overstressing your body. Those with lousy strength-endurance
(fast-twitch dominant) would do better with only two such sets.

Q & A: The 6-12-25 Breakdown
Q: If the first leg (six reps) was challenging but the second one, with half the weight, was too easy, what do I do? A:
This is one of the reasons why record keeping in a training journal is
so important. Remember, you should cut down the weight by around half
with each drop. However, depending on your strength, muscle-endurance,
and levers, this decrease might be either insufficient (you won't be
able to get 12 reps) or excessive (12 reps will be too easy). The
"half the weight" guideline should only be seen as a good starting
point. It'll be adequate for most people, but others will have to play
with it somewhat to make sure that the load is doable but hard enough
to make it challenging.
Q:
Let's say I'm supposed to start with 225 pounds on the bench press for
6, then cut down to 110 pounds for 12, and finally 55 pounds for 25.
Now, what happens if the first two legs were easy but I can only get 15
reps on the last? A: The basic
premise is that all legs should be challenging. If the first two were
easy, then you'll have to bump up the weight, maybe to 245 pounds and
120 pounds, but since the last one was far from being completed you'll
need to either reduce the load lower than 55 pounds or work at it until
you
can get the whole 25 reps. Again, this is where record keeping is so
important. How can you expect to improve if you have no idea where
you're at?
Q:
I want to use this method with the bench press but I can only bench 150
pounds for 6 reps. That would mean I'd have to use less than the 45
pound bar on my last leg. What do I do? A:
If you aren't strong enough on the bench press to be able to use at
least the bar on your last leg, then you aren't advanced enough to use
this method! But if you still want to try it, you can use
dumbbells instead. If you can bench press 150 pounds for 6 reps, you
can probably use 45-50 pound dumbbells. So you could go: 50 pounds x 6,
25 pounds x 12, 15 pounds x 25.
Q: What about tempo? A:
Counting tempo (the speed of each repetition) is fine for beginners
using straight sets since it allows them to make sure they're doing the
movement properly, safely, and effectively. However, I'm not a big fan
of precise tempo control (as in counting the seconds during the
eccentric and concentric phases) under certain circumstances. These
circumstances include heavy lifting. No way can you focus on counting
rep speed when you're struggling with a weight. Since this method
starts with a heavy lifting portion, I don't recommend counting your
tempo precisely. I do advocate lowering the weight under control and
lifting as fast as possible with perfect technique, but that's about it.
Q: What type of exercises do I use with this method? A:
This method can be used with a broad range of exercises since it's what
I call a "mixed" technique (not a strength technique, nor a pure
hypertrophy technique). I'd choose the exercise you've found to be the
best growth stimulator in your own particular case. While I'd
like to be hardcore and tell you to only use this method with
deadlifts, squats, and bench press, the fact of the matter is that this
is a very powerful hypertrophy technique that'll be made even more
effective if performed with the exercise best suited to your own
biomechanics. If you've found the cable crossover to be your number one
chest-builder (although I hope it isn't) then you should use that
exercise with this method. Machines,
cable stations, and dumbbells are probably better choices than barbell
lifts here because it takes less time to drop down the weight (unless
you have two partners to remove weight from the bar between legs). The
less rest there is between legs (ideally less than ten seconds) the
more effective the method will be.

Scheme #3: Wave Loading Coach
Poliquin popularized wave loading a few years back. It's one of the
most effective strength-building approaches known to man. This type of
loading scheme was also used extensively by Bulgarian Olympic lifters
as well as by Canadian elite weightlifting coach, Pierre Roy. Wave
loading consists of grouping several sets (normally three) into a
"wave." Each one of those three sets within a wave is progressively
heavier but performed with less reps. At the completion of a wave
(three successful sets) you start a new one. When you start a new wave
you decrease the weight compared to the last set of the preceding one,
but to a higher level than where you initially started from. Example:
First Wave
225 pounds x 3 reps
235 pounds x 2 reps
245 pounds x 1 rep
Second Wave
235 pounds x 3 reps
245 pounds x 2 reps
255 pounds x 1 rep Here are the rules of wave loading: 1.
As long as you can successfully complete a wave, you keep on going.
It's thus an autoregulating method since training volume (and load) is
dependent on your physical capacities for that day. 2. When
you fail to get the prescribed number of reps during one set then the
exercise is over. For example, if you're supposed to do 245 pounds for
three reps and you're successful then you move on. You're now supposed
to lift 255 pounds for two reps, but you only get one. This means the
exercise is over. 3. Within a wave the weights must always go
up. Let's say you were able to lift 245 pounds for three reps but it
was an excruciating effort; you know you won't get two reps with 250 or
255 pounds. Well, you can't stay at 245 pounds to "do one more set." If
you can't move up, the exercise is over. 4. Each wave has to be
heavier than the preceding one. I personally like to start the first
set (three reps) of a new wave with the load that was used for the
second set (two reps) of the preceding one. For example, if my first
wave was 315 pounds for three, 325 pounds for two, and 335 pounds for
one, I'll start the second wave with 325 pounds for three. 5.
If you can't complete two waves you either started with too much weight
or misjudged your fatigue level. If you can get two to three waves the
load was properly selected. If you complete more than three waves you
either started too light or were in particularly great shape on that
day. You should never be able to do more than four waves. There are two types of waves I like to use: Strength
Wave (3/2/1): This type of loading is probably the most effective way
to train for pure strength as it includes both "strength-building sets"
(three reps) and "strength-demonstrating sets" (one or two reps). Some
coaches recommend selecting the starting weight with a percentage of
your maximum, but I prefer to use the Bulgarian method of subtracting a
certain amount from the maximal load:
• If your
maximum on a lift is less than 200 pounds, start with 20 pounds less
than your max and work up in five pound increments (e.g. 180, 185, 190
— 185, 190, 195 — 190, 195, 200).
• If your
maximum on a lift is between 200 and 400 pounds, start with 30-40
pounds less than your max and work up in 10 pound increments.
•
If your maximum on a lift is between 400 and 600 pounds, start with
50-60 pounds less than your max and work up in 15 pound increments.

Or
you can choose to start at a specific percentage of your maximum
(normally around 88-90%) and work up in increments of 5%. The rest
between sets should be around 120-150 seconds. Functional
Hypertrophy Wave (7/5/3): This type of wave loading is appropriate for
individuals seeking both muscle growth and strength increases. It
includes one set in the hypertrophy range (seven reps), one that's more
in the limit strength zone (five reps), and a last one that's in the
relative strength zone (three reps). This is a good loading
scheme for athletes who want to add muscle mass since it'll also boost
their physical capacities. The load progression rules are the same as
with other types of wave loading, however, the jumps from set to set
can be slightly bigger since you have a two rep difference between each
set compared to only one for the 3/2/1 wave. The rest between sets
should be around 75-90 seconds.

Q & A: Wave Loading Method
Q: Do I have to shoot for maximal weights during the first wave? A:
The first wave is basically to wake up the nervous system and get you
"in the groove." It doesn't mean that it should be easy; in fact, it
should be challenging. But you should choose weights that you're sure
to be able to lift for the prescribed number of reps.
Q: What if the first wave was too easy? A:
This can happen. If your nervous system is particularly tuned in on
that day you might underestimate the loads for the first wave. This is
often the case the first time you perform this type of training since
you might not be used to using maximal weights and you play it on the
conservative side. That's perfectly fine. I always prefer if
the first wave is a bit too easy than too demanding. If the first wave
takes too much out of you, you won't be able to complete the second one
(since each wave has to be slightly heavier than the preceding one).
The goal is to complete at least two waves; three is even better. So
it's more beneficial to start conservatively (but still make it
challenging) so that you can perform more total sets.
Q: What if I'm able to complete four waves and almost a fifth one? A:
You're either blessed by the lifting gods on that day or you were too
conservative with your initial weight or weight progression. Completing
three waves is actually quite a feat and indicates a great workout. If
you're able to do more than that, re-evaluate your loads on the next
workout.
Q: How many "wave exercises" can I do for a muscle group? A:
One! Not more than that! A properly executed wave protocol is super
demanding on the nervous system, and using it for more than one
exercise for a muscle group is sure to be overkill. While it's tempting
to do more because of how effective this method is, doing so will
undoubtedly reduce your rate of progress.

Scheme #4: Contrast Loading Contrast
loading refers to alternating between sets of two different training
zones. The better application is to go back and forth between a set in
the relative strength zone (1-3 reps) to one in the functional
hypertrophy zone (6-8 reps). The heavier set is actually used to make the "lighter" set better via a phenomenon called post-tetanic potentiation.
Without going into too much scientific detail, know that there's such a
thing called "muscle activity after-effects." In simple terms, any
muscular action (e.g. lifting a weight) will have an impact on a
subsequent activity via a mix of two different and opposing effects:
1.
Fatigue: Lifting a weight for X number of reps causes muscular,
metabolic, and neural fatigue. Fatigue can obviously impair performance.
2.
Potentiation: Lifting a weight, especially a heavy weight or lifting
explosively, "wakes up" the nervous system which results in an enhanced
capacity to recruit high threshold motor units. Potentiation improves
performance. So what we want is to potentiate the CNS as much
as possible while fatiguing the muscles as little as possible. This
will give you the biggest increase in lifting performance. To do so,
the potentiating set should use between one and three reps and a load
that's close to your maximum (90-97%). Heavy weights have the most
profound activation/potentiation impact on the nervous system while not
being metabolically costly. As for the actual "development"
sets, the more they rely on the nervous system, the more effective the
potentiation effect will be. For example, a potentiating set of two
reps with 95% of your maximum will have a much greater impact on a
subsequent set of six reps than on one of 15 reps. The 15 rep
set relies mostly on metabolic factors so a potentiation of the nervous
system will actually not be very helpful. That's why we want to keep
the development sets between 6 and 8 reps: high enough to stimulate a
lot of muscle growth, low enough to rely heavily on the nervous system. To
make the most out of this technique we want to use two or three
contrast sets (so a total of four to six sets). For example:
Set 1: (Warm-up) 6 reps, submaximal
Set 2: (Potentiating) 1-2 reps, 90-95%
Set 3: (Development) 6 reps, 6RM
Set 4: (Potentiating) 1-2 reps, 90-95%
Set 5: (Development) 6 reps, 6RM
Set 6: (Potentiating) 1-2 reps, 90-95%
Set 7: (Development) 6 reps, 6RM Note that these last two methods were first made popular by Coach Poliquin. (Gotta give credit where credit is due!)

Q & A: Contrast Loading Method
Q: How much time do I take between each set? A:
The potentiating effect of a heavy set lasts for up to three minutes
after which it's gradually lost. There are still benefits for up to
five minutes, but not maximal benefits. Between the
potentiating and development sets you should take two to three minutes
of rest. On the other hand, after the development set you can take up
to three to four minutes to allow for full metabolic recovery and avoid
cumulative fatigue that would counterbalance the potentiating effect.
Q: Is this method like wave loading in that you can only use it for one exercise per muscle group? A:
Most definitely! If anything, this method is even more stressful than
wave loading since it's both CNS and metabolic intensive. You can
probably handle adding one more contrast set from time to time (doing
eight total work sets instead of four to six) but that's about as far
as I'd go when it comes to adding volume with this method.
Q: Is this method better for strength or size? A:
It should primarily be seen as a strength-building scheme since it does
include maximal work (one to three reps) and functional hypertrophy
work (six to eight reps) which both have a profound impact on strength
development and strength demonstration/realization. However,
the 6-8 rep range also has a marked impact on muscle growth, and since
the whole objective of this loading scheme is to make the 6-8 rep sets
more effective, then it's only logical that it'll also lead to muscle
growth.

Supplementing the Rep Schemes Nutritional
supplements can enhance the effect of a training program. This is also
true of the schemes presented in this article. And depending on the
method of choice, some supplements will be more effective than others. Here are some basic recommendations: 5-4-3-2-1 Rest/Pause: This
method relies heavily on the phosphagen energy systems since each "leg"
of a set will last anywhere from two to twelve seconds. Furthermore,
the efficacy of this method is based on your body's capacity to restore
as much ATP as possible in the 10-12 seconds of rest between legs. For
these reasons, creatine is probably the most important supplement to use while on this type of program.
6-12-25 Breakdown: This
method also relies on the phosphagen system, but to a lesser extent
than the 5-4-3-2-1 method. So creatine can be useful, but it won't have
as big of an impact as with the first technique presented. However, Beta-7
is a perfect fit for this training scheme since it increases muscle
endurance, a quality that will often limit performance in the 12 and
especially 25 rep portions of the set.
3/2/1 Wave Loading: This type of training is all about neural activation. So it should come as no surprise that Power Drive and especially Spike
would be the better choices for maximal performance on this type of
training. You can either use both pre-workout or Spike pre-workout and
Power Drive post-workout to help with neural recovery.
7/5/3 Wave Loading:
This second type of wave also depends on CNS activation, but the
phosphagen energy system also comes into play. So your best bet on this
program is Spike before your workout, creatine (5 grams in the morning,
5 grams before the workout, 5-10 grams after the workout), and Power
Drive after your workout. Contrast Loading:
Again, CNS activation is the key here. Creatine will also be very
effective as well as Beta-7. They'll help minimize cumulative fatigue
which would hinder the potentiating effect of the heavy sets. Obviously,
BCAAs and fish oil can be added too. In fact, I believe these two
supplements will improve the gains you'll get from any type of program.
They should be staples in your daily regimen. Flameout
is especially interesting with heavy lifting protocols (3/2/1 wave,
7/5/3 wave, 5-4-3-2-1 RP, and contrast loading) to reduce possible
joint inflammation.


Wrap-Up Accomplish something with your workouts. Try one of these methods today!