Heavy Waves – Strength Building Workout for that Experienced Lifter

 

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Heavy waves is an advanced strength building protocol. Once you’re benching 225 for reps, squatting 315 for reps, and deadlifting 365 for reps, you’re ready. For the main lifts only (squats, bench, deadlifts) you will start with four singles using 85%of your one rep max. Wave loading is an advanced set/rep scheme where you adjust the weights and reps for each set in an ascending or descending fashion (a wave). Here’s a simple example of one descending wave: 8 reps of 300 lbs.

6 reps of 320 lbs. 4 reps of 340 lbs. Here, the reps. Wave loading is a technique seen in more advanced strength and power cycles, often in pre-competition phases to maximally prepare an athlete/lifter.

The more frequently you train, the less volume you should do at each workout that is, if you want to build muscle or strength. So the basic principles for natural lifters are: Train each muscle frequently, ideally 3 times per week to trigger protein synthesis more often. Keep volume low to allow for the greater frequency. 6 reps at 80kg.

1 rep at 102.5kg. 6 reps at 82.5kg. There are two main ways to use this benefit of wave training. One is for size, the other for strength: In the hypertrophy option, you allow the sets of singles to amp up the CNS to allow you to lift more weight for your sets of six reps. The mind-body connection has numerous automatic protective mechanisms intended to prevent you from hurting yourself–which translates in strength training as putting the brakes on how much you can lift!

Wave loading, used wisely and appropriately, helps peel back these inhibitions and opens you up to a whole new world of opportunities. The squat, deadlift, bench press, and shoulder press are the best strength-training exercises, period. The chinup and row are great moves too, but don’t make them the focus of your workout—they can. This rotating 4-5 day intermediate and advanced push/pull/legs split routine will build muscle and strength efficiently for experienced lifters. The workout sessions are divided by the type of motion used to perform exercises, into three categorie.

The “Dad Bod” Bridge program is a workout routine submitted by a Lift Vault reader. It is designed for busy people (especially parents) that are looking for any easy to follow routine that will help them grow and maintain strength in a limited amount of time. The tips here are intended to help experienced lifters improve their “show,” either on the stage or at the beach. Now that we’re on the same page, let’s get serious about building muscle. The Size-Strength Continuum.

In simple terms, strength is about increasing force production.

List of related literature:

His book Theory and Methodology of Training describes the various periodization patterns included in this classic wave cycle, starting with aerobic base, adding intensity, and building to peak.

“Encyclopedia of Sports Medicine” by Lyle J. Micheli, M.D.
from Encyclopedia of Sports Medicine
by Lyle J. Micheli, M.D.
SAGE Publications, 2010

(136) For increasing mass and strength the American Council on Exercise recommends 2-second concentric lifts followed by 4-second eccentric returns.

“Fitness Instructor Training Guide” by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
from Fitness Instructor Training Guide
by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
Kendall/Hunt, 2002

The upper curve in Figure 85-5 shows the approximate percentage increase in strength that can be achieved in a previously untrained young person by this resistive training program, demonstrating that the muscle strength increases about 30 percent during the first 6 to 8 weeks but almost plateaus after that time.

“Guyton and Hall Textbook of Medical Physiology E-Book” by John E. Hall
from Guyton and Hall Textbook of Medical Physiology E-Book
by John E. Hall
Elsevier Health Sciences, 2010

The change­up here from Strength I is that, instead of doing waves, you’ll be doing sets of four reps on the key exercises, and you’ll do them at a slightly faster tempo (two­second descent, no pause, one­second lift).

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

Likewise, a 1-repetition maximum (1RM) test in the squat movement may be appropriate for a conditioned individual who has previous experience with that free weight movement pattern.

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

Typically, the volume and intensity utilized during the strength phase is incorporated, and only the core lifts are required (see table 12.15).

“NSCA's Guide to Program Design” by NSCA -National Strength & Conditioning Association, Jay Hoffman
from NSCA’s Guide to Program Design
by NSCA -National Strength & Conditioning Association, Jay Hoffman
Human Kinetics, Incorporated, 2011

Waves offering the strongest and most consistent lift are those with great amplitude and short wave length.

“Aviation Weather for Pilots and Flight Operations Personnel” by United States. Federal Aviation Administration, United States. Flight Standards Service, United States. National Weather Service, United States. National Oceanic and Atmospheric Administration
from Aviation Weather for Pilots and Flight Operations Personnel
by United States. Federal Aviation Administration, United States. Flight Standards Service, et. al.
Federal Aviation Administration, 1975

Be ready to take the bar if the lifter loses control (especially at the top of the lift), if the barbell begins to move backward, or ifthe lifter begins to tremble.

“Health Opportunities Through Physical Education” by Corbin, Charles B, McConnell, Karen, Le Masurier, Guy, Corbin, David, Farrar, Terri
from Health Opportunities Through Physical Education
by Corbin, Charles B, McConnell, Karen, et. al.
Human Kinetics, 2014

To fully train this area, you need both power and isolation movements, you have to hit the different heads at different angles, and you aren’t going to accomplish this with just a few sets.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

If you already know an E-Z Curl bar from a horseshoe grip, and know that in the weight training world, a circuit has nothing to do with electrical currents, you can go straight to Part III and find numerous exercises for each body part.

“Weight Training For Dummies” by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
from Weight Training For Dummies
by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
Wiley, 2011

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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57 comments

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  • I’ve been doing something similar almost by accident, and I’m glad to hear it..incredibly intelligent and insightful man…his fame is so well deserved

  • I agree with the Russian. I train the way he says is most effective, whatever he called it…stepping i think. Sounds gay ima change it to beefing

  • I love how this thumbnail has soviet weightlifting legend Leonid Taranenko, who to this day still holds the biggest clean and jerk at 266kg

  • Don’t be fooled it Louis Simmons owner and founder of Westside Barbell in Columbus Ohio was who brought the Soviet way of weightlifting to the USA

  • Could listen to this guy talk all day. He is so considered in his speaking on the subject. Really focused. Also, loved how he can talk science about the virtues of Step Loading Vs Progressive Loading, and drop in a ‘Ferris Bueller’ reference, that still seemed completely appropriate!����

  • i think most people like low reps because going to failure is easier. high reps to failure are too painful and difficult for a lazy troll. JS

  • That was the best action movie that I’ve seen this summer! I am sold on the exercise, especially the strength aspect, e.g. more pushups.

  • Very informative, I just purchased battle ropes to use at home. By the way, cute bichon you have there but he looked like he was plotting against those ropes, maybe about to mark his/her territory. ��

  • Sorry to break it to you but russian weightlifting have been copied from bulgarian weightlifting that was developed by Ivan Abadzhiev. Just check the olympic medals by country and you’ll see. Also take into consideration Bulgaria hasn’t won a medal since he left 20 years ago. It was second or third in the world with 7 million total population.

  • Your filosofi and tips helped me to enter the PPL/3split zone successful for the first time, and this during cut!!! I tried many times before but could not recover and make progress, felt helpless stuck in the brospit-swamp…Now im breking new ground.

  • Jason you are a task master. Poor camera man. I guess working for He Man was never going to be a walk in the park. More a tumble down a mountain ravine. There is almost an immutable law. The more you do something the better you get at it

  • Could you replace weights with Battle ropes? I love cardio but I don’t really care for weights, I like bodyweight exercises but not into weight.

  • I snaped my shoulder 2 times.
    i injured my lower back 4 times.
    I injured my wrist 3 times.
    I injured my ligaments around my ancle 2 times.

    and that only in 2 years.

    i am f.cked up!

    i will experiment with only a partial movement training…aye aye aye…

  • Just because somebody achieved some success doing something a particular way, does NOT mean they couldn’t have achieved more success or the same success approaching it a different way. Don’t necessarily look at pro powerlifters as if they are the authority on strength training. They are not. People disregard genetic predispositions or drug use.

  • I’m glad to see that I was a precursor of a revolution in the work out field by doing a L-sit while breakstroke.. My big advantage i have to say, is that I don’t sink when I do this which allows me to breath lmfao. Basic stuff I guess people have done since they wanted to work out while swimming cause I’m not genius and figured it out by myself in this context like 10 years ago when I was 16 yo.. And guess what?! I have another one for you: same f*cking L-sit but you use your arms to move Backward, do as if you were doing butterfly (the work out exercise not the swimming style of course) revolutionnary short-head biceps and chest work-out

  • I’m heavy and single. I asked siri why and she just turned on the front camera. Don’t ask siri what woman want either because the damn thing hasn’t shut up for 3 days. I’ve changed to alexa now Hahaha

  • Pavel is COMPLETELY full of shit. The appeal to history, and the “soviets figured it out” nonsense, just shows that he has no firm data to support his hypothesis.

  • Because Russians picked the most non-interesting for US disciplines and dedicated to them. It is same stupid as asking why American Baseball System is so effective? Because no one fucking play Baseball anymore. Same as Soccer for Argentina or Brazil. Weightlifting and Hokey is all Russians can do in sport. That is it. They suck at everything else 99% of disciplines.

  • Man that dude tries to sound so very important but cannot explain one simple thing with a red line whhhuff. How often does he repeat veriable loading to always give examples but not explaining what it actually is?

  • I use battle ropes every week but I have issues with my hands getting so tired of holding the ropes with or without gloves…any ideas on how to hold the ropes with this issue?

  • “I didnt know why they sent me over here this job is evil. They sent me here to Vietnam to kill innocent people” some jedi mind tricks, nice

  • Man as a 70 year old weightlifting/power lifting guy…..these comments are generally non serious.
    It’s a waste of time looking at them. Not really funny, sad.

  • When you say for 10mins…i am assuming your not talking a straight 10 mins but rather a hiit type of workout? If it is hiit what would be a good interval for such as fat loss and endurance?

  • Laird’s wife is rude she has an attitude people that live in Malibu are pretty worthless stand up paddle boarding is pretty lame don’t bring your stand up paddle board out

  • This workout is great, I am going to pair it with one of your 30 minute cardio workouts for a complete workout. PS: I am loving you 30 minute workouts, keep them coming.

  • Does pavel still do kettlebell pistol squats, I have had one of his books for bout 15 years called The Naked Warrior, and its brilliant

  • I believe this topic is subjective to every individual becuz we all are mechanical built differently N we all respond to different types off training wether hypertrophy or progressive overload but it’s obviously wise to incorporate both but depending on ur genetics you’ll responder better to one more than the other

  • I love this video. Helped me a bunch. I just ordered a battle rope, 50’ 2” from Amazon. It was a bit confusing at first with the crazy prices on some sites. Almost purchased an Onnit rope. It was so ridiculously high priced. Anyway, it gets here Friday and I’ll be looking for a routine to do. Thanks for the info. Subscribed.

  • Love you guys so much!!�� thank you for everything. You guys are so beautiful ��btw. My most hated exercise is push ups��my arms are so weak

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  • NO BS bodybuiding advice for naturals. People complaining about range of motion should try some sets without a full range of motion to see how it feels. It’s harder than they think. Full range of motion on a bench allows you to rest the bar, but pumping the chest in a middle range of motion with no lockout or rest on chest will cause a lot of muscle tension. Muscle tension with progressively heavier weights is the way to grow for naturals in a variety of rep ranges and ranges of motion is the way to grow.

  • Absolutely love seeing you in my notifications! Also I am 100% purchasing ur workout plan next pay. What do u recommend for someone who is technically a begginer again?

  • I love that he flat out says “we dont understand hypertrophy.” That shit is the truth. So much of hypertrophy training is “try this for 6 months, if you see no results, try this….” rinse and repeat. There are a lot of methodologies, but no solid answers. Lots of great opportunity for studies, though!

  • So from what I’ve seen the guys who hav tore pecs lately it’s pretty obvious it came from trying to handle a heavy weight on a muscle that wasn’t used to that weight in the first place then not used to the range of motion so doing half reps then the heavy weight going lower than the muscle is used to because of being so heavy then tear

  • The best information on battle ropes I’ve seen yet. I’ve viewed a ton of them, but got the most from yours. I started adding ropes to my workout(s) in February and it has been a game changer. I’ve had my back fused twice now (l3 s1), have had 3 rotator cuff surgeries, and 4 knee surgeries (all on left knee), and the ropes don’t aggravate any of it. Anyway, fantastic info…very well done. Will subscribe for sure!

  • Kyles not even at large PUT somebody like Brock Lesnar in their let’s see some heavy weights doing this type of exercise then I can show comparison for myself

  • I don’t care how big you are im still not wearing those stupid little shorts that make your balls look like f**** bowling balls but good exercise though

  • Gym body is tight, dense, bulky, slow and leads to tension and imbalance. Swim more, meditate more and do some taiji. The US would do well to stop idealizing Hollywood alpha male shallow culture.

  • Guys theres nothing really revolutionary here, just drills that are used in waterpolo, swimming, surfing, etc.. Hydrotherapy has been going on for decades in Physiotherapy. move on. From a swimmer and Physio.

  • Great video what do you guys think would be a good weight to start off and what length. Also what do you guys tether it to if you buy this at home.

  • I make my own style of fight training in public swimming facility (covered) ppls look llike mhhh? wtf is he doing xd imake kicks, pushes block, everything xd

  • With only one ass you cannot sit on two horses. Most guys at gym don’t know how to train. Using heavy weight all the time and body looks the same. Go lighter with higher reps and improve physique. Lighter means heavy enough.��

  • I just come across your channel the other day you put out some great content, keep up the good work!

    And yes sadly I have a shoulder injury thats taking ages to heal

  • Justin Lascek did a very similar system where he would do an “Over Warm-up” for people that were afraid to get under weights and it was basiclly warming up to a moderately heavy single and then doing your work sets for the day on Volume days of the Texas Method.

  • Brings me right back to CTT Coronado days. Great to see these guys experiencing this. Would love to get back to these pool workouts.

  • Gotta say that this was pretty lame. Not sure what the point was other than to show a muscle heavy, ripped guy, like many, sucks in the water and needs to get more experience.

  • If Laird does it it has to be good. As a physical therapist, martial arts instructor and former MMA fighter who knows the massive benefits of hydrotherapy, this is an excellent workout. I had the advantage of growing up on Oahu doing many water sports, so I knew kind of what to expect. Because of the properties of water, compression, buoyancy and viscosity it is excellent for training and rehab. The basic premise of water is that the more you resist the more the water will fight back. If you want to burn out fast, which is not the point of this exercise, treat it like a sprint. However, the way it is supposed to be done is in a “find your zone” state and stay in a smooth rhythmic pattern to move through the water without using much oxygen. Everyone blows it and panics in the beginning, but if you stick with it all of a sudden you find your groove. Thanks for the vid.

  • accept your muscles fire in completely different order under wander than on land so it has no conversion to dry land activity. This is total nonsense unless dana is gonna build a aguagon

  • I trained as a long-distance swimmer as kid. As an adult I use this exercise to balance my muscles on my arms and my shoulders especially the small ones. The trick to this no matter how damn big jar is to relax and keep your toes out of the water otherwise it doesn’t work. By the way it ain’t revolutionary I’ve been doing it for decades

  • Your awesome personality and attitude alone makes you deserving of way more than 15k subs. Been training for many years, and your view further cemented my own. Thank you for spreading positive energy and great advices! Greetings from Sweden

  • Thank you so much coach…. U explained it so beautifully, was searching for a informative video and found this one. Tons of info in a single video!! Loved it ����

  • I always been a fan of lower reps heavier weight. It’s always worked for me and quickly. If i could do at least 3 sets of 3-5 reps I would make significant gains in just 1 week. (Typically 4,4,3 or 5,4,4 sometimes 5,4,3,) Doing higher reps has never worked well for increasing the amount of weight I could do. Like he said a lot of time when going for higher reps at some point you compromise your form in some way to get the weight up anyway even if the weight isn’t super challenging usually half way through the set. Instead I think it is best to do heavy weight with clean reps.

  • Started watching your videos a couple days ago. Love both your exercise demos as well as this video, in terms of how you explain the knowledge and logic behind the exercises. Thank you so much! Wanna say hi from Taiwan.

  • I have been doing this in the local pool, THANKS LAIRD & Gabby, (Laird, we surfed together at Little Dume a long time ago, made my day) Anyway, triggering the fight or flight response being underwater is not just changing my body but my mind. Better workouts, sex and surfing. THANKS to whoever put this up as well.

  • Great angles and filming, shared: http://www.iksurfmag.com/kitesurfing-news/2017/01/laird-hamiltons-revolutionary-pool-workout-xpt/

  • Why does this man not have more subscribers? I’ve tried his methods and wisdom he teaches and the amount of gains I got in those few weeks alone were insane

  • Agree except about your bones, repeated impact against the bone causes the body to lay down more I ternal honeycombing and outer layers so the bone becomes stronger, I did that years to the point that my knuckles are so hard that it gives me an unfair advantage in bare knuckle boxing.