Hi CT,
I’m about to implement a wave progression for my main upper & lower body lifts over 10 weeks so was wondering which wave progression is more applicable running a Westside/Conjugate training framework:
Option 1-
Week 1: 7/5/3 waves
Week 2: 6/4/2 waves
Week 3: 5/3/1 waves
Repeat 2 more times
Option 2-
Week 1: 7/5/3 waves
Week 2: 5/3/1 waves
Week 3: 3/2/1 waves
Repeat 2 more times
I’ll run the waves 3 times/blocks (9 weeks) changing the main lift at the start of each block ie Front Squat, Safety BB Squat, Back Squat. Week 10 will test 1RM’s.
I’m leaning towards option 2 as you finish strong using the 3/2/1 wave, while it allows a different type of stimulus week to week ie 7/5/3 (Build Strength & Size), 5/3/1 (Build Strength) & 3/2/1 (Pure Limit Strength). What are your thoughts?
Yeah, you should definitely finish with a 3/2/1 wave. I also feel that in option 1 the waves are too “similar” for your purpose (you mentioned running a conjugate approach so I assume strength is your main goal).
Yes that is correct, basically following a conjugate bodybuilding format.
On the waves, what is the difference between 5/3/1 & 5/4/3, are they both applicable to the sweet spot of Building Strength with added size gains, effectively making them similar in outcomes?
5/3/1 is a bit more transferable to displaying strength in a maximal effort (single rep max effort are a special skill, even 2 reps is different neurologically). 5/4/3 might “build” a bit more strength as it will have slightly more effect on muscle growth and maybe even technical efficiency.