10/5/24
Standing front barbell press - 543 wave
Palms down barbell curls - 3x20
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Christian Thibodeau
3/2/1 Wave
This is quite possibly the most powerful loading scheme you can use to build strength. It has a
profoundly stimulating effect on the nervous system, but it can also be draining because of the high
neural output.
Basically, you perform "waves" of 3 sets on an exercise. The weight is increased on every set during a
wave while the reps are decreased. For example, a wave could be 315 x 3 reps, 325 x 2 reps, 335 x 1
rep. You rest your normal length between each set.
If you can successfully complete a wave without missing a rep you're allowed to start a new wave. The
new wave uses more weight than the preceding one. Start the wave with the load you used for the
second set of the preceding wave. So in our example, you would use 325 x 3, 335 x 2, 345 x 1 for your
second wave.
If you can complete all the reps in that second wave you can start a third wave, which would use 335 x
3, 345 x 2, 355 x 1. Stop the exercise when you can't complete a wave.
Note that the first wave is conservative, the second one is more challenging but one notch below your
maximum, and the third wave would lead to a 1RM. Being able to complete four waves would lead to a
record.
For example, if your 1RM on a lift is 350 pounds, your waves might look like this:
First Wave: 310 x 3, 320 x 2, 330 x1
Second Wave: 320 x 3, 330 x 2, 340 x1
Third Wave: 330 x 3, 340 x 2, 350 x 1 Fourth Wave: 340 x 3, 350 x 2, 360 x 1 (a new PR)
On any given day you should be able to complete two waves. Completing three waves is a very good
workout. Completing four waves is an amazing workout. Completing five waves means that you
underestimated the weights to use!
5/4/3 Wave
The basic principle of this scheme is the same as the 3/2/1 wave but with higher reps. While 3/2/1 wave
loading is the most powerful strength-building scheme, the 5/4/3 wave loading approach represents the
best compromise between strength and size gains.
The 3/2/1 method will give you a lot of strength and some size gains, while 5/4/3 will give you good
strength and size gains. The 7/5/3 wave loading (the next scheme below) will give you some strength
and a lot of size gains.
Now, 5/4/3 has more volume and as such the limit performed is 3 waves. So the first wave is
conservative, the second wave would lead to your 3RM, and a third wave would lead to a personal
record for 3 reps.
