Plus Set Method Wave Training

Workout of The Week

Last week I discussed the Plus Set Method which can be progressed linearly by adding weight each week. Another option is to use wave training. The westside barbell pendulum wave is probably the most popular wave best strength training system you’ll find today.

The Westside pendulum wave works as follows:

Week 1 55% of Max + 20% Band Tension for 10-12 sets of 2

Week 2 60% + 20% Band Tension for 10-12 sets of 2

Week 3 65% + 20% Band Tension for 10-12 sets of 2

After 3 weeks the wave would reset back to 55% and you would begin again. There were many variations and ways to use this system, sometimes lifters would just do a basic 5 x 5 every minute on the minute with the percentages above. This system worked well to develop GPP and speed strength.

However, bands aren’t always convenient to setup and maybe you need a system that will also drive gains in muscle size. I created a wave based training program that’s based off of a 7 / 5 / 3 wave.

Begin by estimating your max then simply plug those numbers into a calculator to determine your lifts for the day. The last set is a plus set (+), hit as many reps as possible. After completing your 3 week wave you would then add 5-10lbs to your percentages. After 3 blocks I would reset the program entirely and either rotate exercise or hit the same primary exercises but attempt to beat your reps on the Plus sets. You can also retest your maxes and run the program again.

The Workout

I like to start the first week of most training cycles with higher reps before moving into rep ranges to failure. Build the base with a week of high reps and dial in your weight selection, smash yourself and go to failure each set after the first week. Exercises will change every 3 weeks with the exception of the primary movements like the bench and the chin up. We want to drive strength in the core lifts: Squat, bench press, overhead press, deadlift, chin-ups, dips, and lunge variations.

Weekly Strength Training

I’ll be releasing one week at a time for the Plus set Method cycle. Plug in your percentages based on the estimated 1RM chart below or use estimates. Read this short guide before you jump into the program.

The Art of Training: How to Read Programs