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The Wave Loading Workout (BACK TRAINING) Muscle Building Program

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Published on Mar 4, 2012

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The Wave Loading Workout:
Exclusive Muscle Building Program
Day 2 of 5 - Back Training Workout
by Muscle Building Expert Vince Del Monte
=====================

What is Wave Loading?

Wave loading is an alternative loading pattern (that originated in Eastern German and was brought to America in the early 1990's) and used by bodybuilders and powerlifters. During wave loading, the weight being lifted is increased and decreased from set to set. When the weight is increased, the number of reps are decreased. And when the weight is decreased, the number of reps is increased.

Benefits of Wave Loading:

The closer you lift to your 1RM, the more recruitment of Type IIB muscle fibres. This kind of stress results in neuromuscular adaptation i.e. the ability of your nervous system to recruit more of your current muscle fibers

It's kind've like putting your body on HIGH SPEED INTERNET, instead of slow speed dial up.

Why Does Wave Loading Work?

When you begin the next set the weight will feel much lighter. This is because the body has adapted and is ready for another heavy load. These waves ensure the recruitment of the strongest muscle fibres and will mean you can lift heavier weights for longer. Heavier weights and more volume equal bigger and stronger muscles.

Today is Day 1 of The Wave Loading Workout and it's dedicated to Back Training. This is one of Vince Del Monte's "secret" workout programs designed to increase strength, explosiveness and work capacity with lower rep ranges and exposure to greater loads so you stimulate the Type IIB muscle fibers for MAXIMAL muscular development.

Here's what you need to know about this muscle building workout program:

Warm up protocol for all levels. This is how to figure out how much weight to use.

1 set @40% of your 1 RM
1 set @60% of your 1 RM
1 set @80% of your 1 RM

**If you don't know your 1 RM, no worries. Just use a 4 out 10 effort, 6 out of 10 effort etc

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Beginner Back Training Workout
(if you have less than 1 year experience): :
==============

Here's an example of successful wave loading:

Set 1 - 8 reps @50lbs
Set 2 - 6 reps @55lbs
Set 3 - 4 reps @60lbs
Set 4 - 8 reps @55lbs
Set 5 - 6 reps @60lbs
Set 6 - 4 reps @65lbs

Rest: 3 minutes between sets.
Tempo: 30X (3 seconds to lower, 0 second pause, EXPLODE on concentric)
Exercises: 1 compound exercise a workout

==============
Intermediate Back Training Workout
(if you have 1-4 years experience):
==============

Here's an example of successful wave loading:

Set 1 - 8 reps @50lbs
Set 2 - 6 reps @55lbs
Set 3 - 4 reps @60lbs
Set 4 - 8 reps @55lbs
Set 5 - 6 reps @60lbs
Set 6 - 4 reps @65lbs
Set 7 - 8 reps @60lbs
Set 8 - 6 reps @65lbs
Set 9 - 4 reps@70lbs

Rest: 3 minutes between sets.
Tempo: 30X (3 seconds to lower, 0 second pause, EXPLODE on concentric)
Exercises: 1 compound exercise a workout

==============
Advanced Back Training Workout
(if you have 4+years experience):
==============

Here's an example of successful wave loading:

Set 1 - 8 reps @50lbs
Set 2 - 6 reps @55lbs
Set 3 - 4 reps @60lbs
Set 4 - 8 reps @55lbs
Set 5 - 6 reps @60lbs
Set 6 - 4 reps @65lbs
Set 7 - 8 reps @60lbs
Set 8 - 6 reps @65lbs
Set 9 - 4 reps@70lbs
Set 10 - 8 reps@65lbs
Set 11 - 6 reps@70lbs
Set 12 - 4 reps@75lbs

Rest: 3 minutes between sets.
Tempo: 30X (3 seconds to lower, 0 second pause, EXPLODE on concentric)
Exercises: 1 compound exercise a workout

=================
Sample Training Week
=================

Monday - Chest
Tuesday - Back
Wednesday - Legs (Alternate between quads and hips each week)
Thursday - OFF
Friday - Shoulders
Saturday - Biceps and Triceps
Sunday - OFF

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Length Of Workout
==============

I would recommend 3 weeks minimum and 4 weeks maximum. Use the same exercises every week. By the end of the program your maximal strength should be up at least 20%! That's AMAZING!

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The Goal Of
Each Workout
===========

Finish every workout 3-5% heavier than you did your previous workout.

Watch the video to understand EXACTLY how to increase and decrease your weights from set to set to you experience the increase in neural adaptation from wave to wave.

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