Wave Loading Cluster Training For Serious Strength Gains
madscientistofmuscle.com
Wave Loading Cluster Training For Serious Strength Gains
This method builds strength fast by using nervous system activation to double or triple your workload with a single exercise..
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Izaiah Deon | Online Combat Sports Strength & Mindset Coach on Instagram: "Full Workout ⬇️ WEEK 2 DAY 1 — LOWER BODY Trap Bar Deadlift 4 sets x 2 reps | 95% | MAX EFFORT | RPE 10 Front Squat 3 sets x 5 reps | 80% | SUB MAX | RPE 8 RFE Split Squat 3 sets x 6 each leg | REP WORK | RPE 7 Stability Ball Curl 3 sets x 10 reps | REP WORK | RPE 7 Walking Lunge 3 sets x 10 each leg | REP WORK | RPE 7 Why this system works when other programs don’t⤵️ Most programs do the same weight, same reps, same exer
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Izaiah Deon | Online Combat Sports Strength & Mindset Coach on Instagram: "Full Workout ⬇️ WEEK 2 DAY 1 — LOWER BODY Trap Bar Deadlift 4 sets x 2 reps | 95% | MAX EFFORT | RPE 10 Front Squat 3 sets x 5 reps | 80% | SUB MAX | RPE 8 RFE Split Squat 3 sets x 6 each leg | REP WORK | RPE 7 Stability Ball Curl 3 sets x 10 reps | REP WORK | RPE 7 Walking Lunge 3 sets x 10 each leg | REP WORK | RPE 7 Why this system works when other programs don’t⤵️ Most programs do the same weight, same reps, same exer
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1️⃣ Cluster Sets Turn one heavy set into mini sets with short rests so every rep stays explosive instead of sloppy. 2️⃣ Wave Loading Bounce between lighter and heavier sets (85–95%) to wake up your nervous system and unlock heavier reps. 3️⃣ Strength Skill Work Use moderate weight and practice the lift often. Strength jumps when the movement feels automatic. Follow for more science based fitness tips 📈🔥 4️⃣ Micro Loading Add 2.5–5 lbs consistently. Small wins stack faster than big ego jumps. 5
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1️⃣ Cluster Sets Turn one heavy set into mini sets with short rests so every rep stays explosive instead of sloppy. 2️⃣ Wave Loading Bounce between lighter and heavier sets (85–95%) to wake up your nervous system and unlock heavier reps. 3️⃣ Strength Skill Work Use moderate weight and practice the lift often. Strength jumps when the movement feels automatic. Follow for more science based fitness tips 📈🔥 4️⃣ Micro Loading Add 2.5–5 lbs consistently. Small wins stack faster than big ego jumps. 5
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