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Gavin McCoy on Instagram: "Upperbody Strength Session 🦍🧬🙌 1. Builds maximal pulling strength without fatigue drag Wave loading (e.g. 3–5 reps heavy → slightly heavier → back down, repeat) increases motor unit recruitment across waves. For clap pull-ups this means: • Each rep uses a lower % of max strength • Less local fatigue per rep • Ability to stay explosive deeper into high-rep sets Stronger lats, upper back, and elbow flexors = more reps before speed drops. 2. Enhances neural drive and r
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Ben West on Instagram: "If you’re trying to build a bigger, stronger BENCH, wave loading is a method we use a lot with our clients. It works because it gives structure without forcing you to grind every set. Wave loading is simple. You train in waves of sets. Wave 1: Sets 1-3 Slightly lighter loads. Clean reps. Dial in positions. Wave 2: Sets 4-6 Same pattern. Heavier weight. This is where you push. Example: Wave 1: Set 1- 6 reps @ 80kg Set 2 - 5 reps @ 85kg Set 3 - 4 reps @ 90kg Wave 2: Set 4 -
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Instagrambenwest_1989
Simon Martin on Instagram: "Wave loading, a great training method. Today I did alternate sets with weight (either 20kg or later sets, 15kg) and then a bodyweight (BW) set, until I had completed 20 sets and 200 total reps (10 sets BW / 10 weighted) So it looked like this - BW x 10 20kg x 10 BW x 10 20kg x 10 ….. This works really well, as the BW sets give a slight break before the next weighted set."
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Simon Martin on Instagram: "Wave loading, a great training method. T…
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