T Nation

Wave Loading and Secondary Exercises


#1

Hi Christian,

I experimented with 2 phases:

The first one I did:

Main exercise
5 3 1 + max at 80
Secondary exercise
Rest pause 6-8 + 2 + 2 + 2 + 2
Terciary exercises
Rest pause 8-10 + max + max

Other muscle grupo for pumping

The second one

Main exercise
3 x 1 + 1 + 1 +1 +1 traditional cluster
Secondary exercise
Rest pause 6-8 + max + max
Terciary exercises
Drop set

Other muscle group for pumping

My strength and muscle mass have increased and I improved a lot, so keeping the goal of size and strength at my 40s some kind of low reps are working very well and makes me think on the third phase:

Main exercise
3 2 1 3 2 1
Secondary exercise
??
Terciary exercises
??

I have some doubts what kind of techniques could I use after wave loading cheasing mass and strength, cause I’m not experienced on that kind of waves, and I’m not sure what could work after.

Could you help me how ti continue


#2

I’ve enjoyed doing a strength emphasis like 5/3/1 or the wave loading on my main exercise and then switching to double rest/pause for my other exercises. I do 2x6 and then a double rest/pause set.

I’ve also used the different waves such as 3/2/1 and then 7/5/3 for my assistance work.

Just my two cents but I also look forward to CT’s response.