Brooke Ence Instagram – Use wave-loading to progressively overload without burning out. 💪🏽
1a. 2x 8/6/4 Incline Bench Press at 70/75/80%
1b. 6×10 Banded Pull-Aparts (great for shoulder stability & posture)
2a. 8/6/4 Pull Ups AHAP
2b. 3×8 Neutral Grip Dumbbell Bench Press
Here’s why you’ll love it:
1️⃣ Increased Neural Drive ⚡
The progressive loading pattern primes the central nervous system, allowing you to recruit more motor units and generate more force with each wave.
2️⃣ Progressive Overload Without Burnout 🏋️♂️
Wave loading allows you to lift heavy without excessive fatigue, making it easier to sustain strength gains over time.
3️⃣ Better Bar Speed & Explosiveness 🚀
By gradually increasing weight and dropping reps, you train your body to move heavier loads with more power, which is key for athletic performance.
4️⃣ Time-Efficient Strength Gains ⏳
This method packs high-intensity work into fewer total sets, maximizing strength in less time. | Posted on 18/Mar/2025 20:58:44
