What does research say about varying loads?
The 2017 meta-analysis compared periodized with non-periodized resistance training and favored periodized training for maximal strength. Wave training is one way to build planned variation into the week, but the review does not show that it beats other periodized plans.
Why might rotating heavy and light days help?
Heavy days train strength with fewer reps. Lighter days leave more room to practice technique and recover. Many lifters find this easier to sustain than grinding at the same load, though this is practical experience rather than a result from the studies above.
What is a simple wave week?
For three sessions on a main lift:
- Heavy day: lower reps with a weight that is hard but controlled.
- Light day: higher reps with a lighter weight and crisp technique.
- Medium day: reps and weight in between.
Adjust the weights to what you can do with good form.
Can wave training help with body fat?
A systematic review on periodization in inactive adults reported that, in one 8-week study, body fat fell by 8% in men and 6% in women when undulating strength training was added to dieting, compared with about 4% for dieting alone. That is a single study in a different population, so treat it as a hint, not a rule.
How do you track a wave?
Log weight and reps for every set, and compare each heavy day with the last heavy day, each light day with the last light day. That way the wave does not hide your progress.
Roarer lets you plan the week, log every set and see your last performance for each exercise, so you can compare heavy with heavy and light with light.