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April 28, 2021

What Is Waveloading and When Should You Use It?

Waveloading – What is it? Who is it for? How do you do it? And when?

Trainers and trainees – LISTEN TO ME.

Waveloading is very simply, TWO THINGS:

1️⃣ Built in progressive overload in regards to a load : volume relationship.

2️⃣ One of the BEST WAYS to get newer lifters comfortable under a heavy load without overwhelming them.

Take some time to swipe for the knowledge.

Waveloading is a weight lifting set and rep scheme where weight increases as reps decrease.

  • Waveloading explanation with Annie Miller
  • Waveloading definition and example with Annie Miller
  • how waveloading works with Annie Miller

You could use a single wave for a phase and then move on with a different set/rep scheme or progress from higher volume to lower volume waves per phase (how I have seen it most commonly used).

You could also work back UP the waves after spending some time working in 1-5 rep ranges. Note the percentages in slide 3. This is what you’ll need to grasp to understand waveloading and benefit from using the method – Start your second wave at the weight you used for the middle of your first wave.

Have at it, stay safe out there. There are SO MANY set and reps schemes you can use to build muscle and gain strength. Waveloading is just ONE of these.

If you’re interested in adding waveloading into your training and you want to get strong, enjoy your workouts and make #educatedgains, then don’t sleep on my signature program, Built by Annie. BBA enrollment is open and you don’t want to miss it!

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I'm an adventurous introvert from Vancouver, Washington who lives on sleep + "me time." I'm a lover of lifting weights, dinosaurs, real talk and traveling with my husband. I am here to help you move better, lift more, bust the myths of the fitness industry, and inspire you to love the process.

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