T Nation

Easy-Hardgainer 5/2 Wave?


#1

Greetings Coach Thibaudeau! Over the years I’ve enjoyed many of your articles and YouTube podcasts. I’ve reaped good gains and a more enjoyable style of training. I identify with the EHG sub-type since I feel I fit the description for the most part, minus the Olympic Athlete part. I also don’t have a crazy shoulder to hip ratio like some guys I’ve known, yet could out perform several of my more muscular counterparts.

Your articles that I refer to most are 2004’s Easy-Hardgainers 1 and 2 articles. I discovered them a few years ago and use the templates. I haven’t really used the rep schemes because they seemed complicated and I was the type to just want to go into the gym and pump out reps. This was likely a mistake.

Now I would like to actually utilize the set/rep parameters in the article. Specifically the “wave loading” for the Full Body workouts #1 and #2. I understand cluster sets and I was able to find info in another of your articles about the 5/4/3 wave, but I’m stumped when it comes to the 5/2 “short wave” and cannot find anything on google that explains it. The closest match I found is the Contrast sets, but I don’t think it’s the same. Can you give us a rundown on the optimal way to use the 5/2 wave? Also, would it be good to mix and match the various set/rep protocols say the next time I start an intensification phase, so each lift receives different stimulation over time?

Thank you for your time!


#2

5/2 waves or 6/1 waves basically means this:

1 x 5 (with roughly 80%)
1 x 2 (with roughly 90%)
If you completed both sets…
1 x 5 (with a bit more weight, about 10lbs on big lifts)
1 x 2 (with a bit more weight than the first set of 2)
If you completed both sets…
1 x 5 (with a bit more weight, about 10lbs on big lifts)
1 x 2 (with a bit more weight than the first set of 2)

And you go on until you fail to complete a set, at which point you stop.


#3

Badass. So it’s alot like the 5/4/3 wave but saves more energy for the heaviest sets since there’s not the extra volume of a third set squeezed in between the 5 rep (activation type set?) and the heavy set of 2. Makes sense to have 5/2 waves on Full body day 2 with Deadlifts. I’ll have to figure out my max on weighted chins but this will be interesting. Much appreciated!