The Ladder Method

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WAVE LADDERS FOR MAXIMUM STRENGTH

Articles Strength and performance Training / 14 August, 2018 /

By Christian Thibaudeau

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HERE’S WHAT YOU NEED TO KNOW…

Wave loading has problems. The heavier sets allow for a build-up of fatigue, resulting in the inability to optimally engage the nervous system in successive sets.

Combining a ladder system with wave loading is more effective as it increases the difficulty without modifying the load.

You can do as many waves as you can handle, although you must stop when you fail to hit your numbers.

Be sure to warm-up adequately so you start training with your nervous system fully primed.

I love ramping – gradually activating the nervous system with progressively heavier sets before I hit maximum performance on the last set. In the past I’ve also used wave loading a lot, which is another very effective way to boost strength.

However, despite its efficacy, wave loading is a sub-optimal way to train, at least the way most people approach it. It doesn’t even take full advantage of the principle behind it, namely post-tetanic potentiation. I’ve got a better way to wave load, and it’s guaranteed to make you a lot stronger, fast.

TRADITIONAL WAVE LOADING

Wave loading is a simple loading scheme in which one “wave” has 3 progressively heavier sets with a corresponding decrease in reps.

For example, you might perform 3 reps with 300 pounds, rest 2 minutes; then 2 reps with 320 pounds, rest 2 minutes; and then 1 rep with 340 pounds before resting 2-3 minutes. That’s one wave.

If you’re able to successfully complete a wave, you move on to the next one, but it has to be slightly heavier than the preceding wave. That being said, you stop the exercise as soon as you fail to complete a set. Even if you have 1 or 2 sets left in a wave, you stop the moment you fail.

So, to recap:

Each wave is comprised of 3 sets that are progressively heavier, but use fewer reps.

After you complete a wave, you start a slightly heavier one.

If you fail to complete a set, regardless of whether it’s set 1, set 2, or set 3, you hang it up.

A 3/2/1 wave might look like this:

WAVE 1

Set 1: 3 reps at 85%
Set 2: 2 reps at 88%
Set 3: 1 rep at 92%

WAVE 2

Set 1: 3 reps at 85% + 20 pounds
Set 2: 2 reps at 88% + 20 pounds
Set 3: 1 rep at 92% + 20 pounds

WAVE 3

Set 1: 3 reps at 85% + 30 pounds
Set 2: 2 reps at 88% + 30 pounds
Set 3: 1 rep at 92% + 30 pounds

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WHAT’S THE PROBLEM?

The theory behind wave loading revolves around post-tetanic potentiation. Simply, a maximal contraction potentiates/activates the nervous system, which increases your capacity to recruit muscle fibers and produce force for roughly 3-5 minutes.

In other words, by doing a maximal or near-maximal contraction, you can do more reps or perform at a higher level on the subsequent set, provided the fatigue isn’t excessive. And wave loading takes advantage of this, just not optimally.

The problem is that the “potentiation” set comes with the heaviest set, which is performed at the end of the wave. While this maximal set effectively ramps you up for the next wave, you also accumulate fatigue, which results in failure to optimally engage the nervous system in successive waves.

LADDERS: THE NEW WAY TO POTENTIATE

Traditional ladders are another effective way to activate the nervous system. However, they accomplish this by increasing the difficulty of the sets – namely the number of reps – without modifying the load.

For example:

Set 1: 1 rep with 300 pounds
Set 2: 2 reps with 300 pounds
Set 3: 3 reps with 300 pounds
Set 4: 4 reps with 300 pounds

Etc.

I much prefer this approach. When you repeat the same weight for two sets in a row, the second set always feels easier, provided you didn’t get too fatigued from the first set.

In other words, with ladders you can gradually ramp up the intensity without gassing out, which ultimately helps you reach a higher rep peak than if you went all-out every set.

THE WAVE-LADDER

The Wave-Ladder is obviously a hybrid of the two methods. It also uses 3-set waves but instead of adding weight with each set within a wave, you add reps. When you successfully complete a wave, you start a new one with a bit more weight.

For example:

WAVE 1

Set 1: 300 pounds x 1 rep
Set 2: 300 pounds x 2 reps
Set 3: 300 pounds x 3 reps

WAVE 2

Set 1: 310 pounds x 1 rep
Set 2: 310 pounds x 2 reps
Set 3: 310 pounds x 3 reps

WAVE 3

Set 1: 320 pounds x 1 rep
Set 2: 320 pounds x 2 reps
Set 3: 320 pounds x 3 reps

The rules are the same as with regular waves: when you can successfully complete a whole wave, you start a new one with 10-20 pounds more, and when you can’t complete a set, even if the wave isn’t finished, you stop.

WHAT WEIGHT DO I USE?

Most people can use 90% of their 1RM for 3 repetitions. The first wave is fairly conservative as it’s primarily used to amp up the nervous system and warm-up the movement pattern.

As such, I recommend starting the first wave with 85% of your maximum. If you’re unsure what your maximum is, then err on the safe side. In other words, it’s better to start the first wave too light than too heavy since you can always compensate by increasing the weight appropriately for that second wave. But start too heavy and you’ve just painted yourself into a corner.

I like to use 85% for the first wave and 88% for the second wave. If that second wave felt fairly hard, I might go up to 90% for the third wave. If the second wave felt solid, I’ll attempt 92% for the third wave. Obviously, you have to be acutely aware (and brutally honest!) of your performance.

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You would keep going on this until you fail to reach the required reps on that rung of the ladder. After that you start at 1 again.

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