Hey Coach,
I’m wanting to try wave ladder rep schemes to freshen up my workouts and I’d love your opinion on which rep scheme would be better at building muscle.
Wave ladders using a static weight and increase in reps? For example: 1/3/5/1/3/5/1/3/5
200 lbs x 1
200 lbs x 3
200 lbs x 5
210 lbs x 1
210 lbs x 3
210 lbs x 5
220 lbs x 1
220 lbs x 3
220 lbs x 5
Or
Wave ladder using constant increases in weight with decreases in reps? For example: 5/3/1/5/3/1/5/3/1
190 lbs x 5
200 lbs x 3
210 lbs x 1
200 lbs x 5
210 lbs x 3
220 lbs x 1
210 lbs x 5
220 lbs x 3
230 lbs x 1