The Bodybuilding Professor

QUESTION: What are your thoughts on using the 1/6 method and wave loading to increase bench-press strength in the same workout? Does this actually work? Or is it all in the trainee’s head?

ANSWER: Just so we’re on the same page, what we’re talking about when we say “wave loading” is a strength-training technique in which the reps and weight vary from set to set of a single exercise. The 1/6 method espoused by Charles Poliquin and others consists of alternating sets using your 1RM and 6RM. This method is based on the idea of “post-tetanic potentiation.” In muscle cells, previous synaptic activity can enhance subsequent force-generating efficiency of the motor unit. In essence (when it works), your 6RM feels “lighter” after performing a 1RM set. The effect can last from minutes to hours. The 1/6 method theoretically takes advantage of this phenomenon. Though the method is frequently employed, the theory has its shortcomings. Any 1RM attempt must be performed at a fairly quick cadence, or you’ll move into forced rep/isometric territory, which can quickly drain your strength. Higher contractile efficiency or not, when you’re spent, you’re spent. The heavy eccentric portion of each 1RM will also cut into your strength on later sets. So, it’s a mixed bag at best. Yes, tetanic potentiation does actually happen; I personally experience it all the time. However, repeated 1RM (or 2RM) attempts can negate the effect you’re trying to create if you aren’t conservative with your weight loads. It should also be remembered that going from your 6RM to your 1RM doesn’t make your 1RM feel any lighter.