Exactly three weeks ago, I posted an article I called The Oscillating Wave Program. It seems that a lot of people liked the idea behind the program, and I've gotten lots and lots of favorable letters. However, I also got my share of unfavorable letters. I left out the actual exercises and numbers of sets I was using on the program. Big mistake. You'd think I'd taken out their sister and brought her home with her panties wrapped around her head. However, in an effort to make things right again, here's Part II of the Oscillating Wave program. And this time, I included the actual workouts. Enjoy.
The Oscillating Wave program. Okay, so it sounds like something ham radio operators would be interested in, or maybe the new dance they're doing on Soul Train, the one with all the undulating hip and belly action. But in reality, I've found it to be a pretty effective training program. I'd have to say that the main advantage is that I feel like I'm doing a different workout all the time.
Now, I don't know about you, but boredom's one of my big bugaboos in the gym. I hate structure, even though I know it's crucial to the long-term success of any strength or bodybuilding program. I mean, if you don't keep track of your exercises, weights, reps, etc., you're a weightlifting loose cannon. It's sort of like building a skyscraper without looking at the blueprints; or like setting out to Albuquerque without a road map.
With the Oscillating Wave program, boredom hasn't become a factor with me...at least, not yet, even though I'm doing a program that has a whole lot of structure. Hell, with any luck, I'll skip all the roadside attractions, stick to the 70 mph highways, and get to my bodybuilding Albuquerque real quick.
If you didn't read the original article, in a nutshell, it's a program that incorporates three revolving rep schemes; each designed to elicit a specific physiological response. The first rep scheme is designed to build strength, while the second is to elicit hypertrophy. The third and last rep scheme is designed to build endurance, burn calories, and target muscle fibers that you might not ordinarily tap into with more conventional programs.
The program is based on a five-day split, where day one is devoted to biceps, triceps, and shoulders. Day two is devoted to legs, and day three is an off day. Day four is spent working chest and back, and day five is again an off day. After that, you start the whole cycle over.
As mentioned in the original article, there's nothing tricky there. It's the rep ranges employed in each workout that make it unusual. For instance, the first biceps/triceps/shoulder workout is devoted to strength training. The reps are very low (3-6), the tempo is slow (3121), and the rest periods are long (about 120 seconds).
Workout two, the very next day—legs—is devoted to hypertrophy training. The reps are moderate (8-12), as are the tempo (2020) and rest periods (90 seconds).
The third workout, done after a day of rest, is for chest and back. This workout is devoted to endurance training. The reps are high (15-20), the tempo is explosive (10X0), and the rest periods are short (60 seconds).
After taking the fifth day off, the cycle starts all over again, but with the following modifications. The biceps/triceps/shoulder workout is now a hypertrophy workout where you do 8-12 reps per exercise with a moderate tempo and moderate rest periods. The leg workout is now a high-rep workout (15-20 reps) with an explosive tempo and short rest periods. Meanwhile, the third workout, for the chest and back, now becomes a strength workout where you use low reps (3-6), a slow tempo, and long rest periods.
Here, in chart form, is the workout again:
Day 1: Biceps, triceps, and shoulders
Reps: 3-6
Tempo: 3121*
Rest: 120 seconds
Day 2: Legs
Reps: 8-12
Tempo: 2020
Rest: 90 seconds
Day 3: Off
Day 4: Chest and back
Reps: 15-20
Tempo: 10X0
Rest: 60 seconds
Day 5: Off
Day 6: Biceps, triceps, and shoulders
Reps: 8-12
Tempo: 2020
Rest: 90 seconds
Day 7: Legs
Reps: 15-20
Tempo: 10X0
Rest: 60 seconds
Day 8: Off
Day 9: Chest and back
Reps: 3-6
Tempo: 3121
Rest: 120 seconds
Day 10: Off
Day 11: Biceps, triceps, and shoulders
Reps: 15-20
Tempo: 10X0
Rest: 60 seconds
Day 12: Legs
Reps: 3-6
Tempo: 3121
Rest: 120 seconds
Day 13: Off
Day 14: Chest and back
Reps: 8-12
Tempo: 2020
Rest: 90 seconds
*For those of you who aren't used to seeing "tempo" at the top of your workout sheets, it refers to how fast you should do the movement. The first number means how many seconds you should take to do the eccentric, or lowering, part of the movement. The second number refers to how long of a pause—if any—you should take before raising the weight. The third number refers to how many seconds it should take to raise the weight. And the last number refers to the duration of the pause you should take before starting the next rep. The designation "X" means you should lift the weight as fast as possible.
If you didn't read the original Oscillating Wave Program article, or if you have doubts about its efficacy or question its logic, I'd recommend that you read it.
However, in the original article, I didn't bother to include actual exercises or sets. I figured more information was enough to cause any brain aneurysms out there to blow. However, I got plenty of emails demanding that I list the actual workouts I've been using. Very well, here goes:
Day 1
A1) Bent-Wrist Inclines Curls
Reps: 3-6
Tempo: 3121
Rest: 120 seconds
Description: Use a dumbbell on an incline bench. Keep the wrists bent back during the entire motion.
A2) Dips
Reps: 3-6
Tempo: 3121
Rest: 120 seconds
B1) Reverse Curls with Pause
Reps: 3-6
Tempo: 3121
Rest: 120 seconds
Description: Take a two-second pause on the eccentric part of the lift when the bar is at about 40 degrees.
B2) Incline Skull Crushers
Reps: 3-6
Tempo: 3121
Rest: 120 seconds
C1) Swiss Ball Curls
Reps: 3-6
Tempo: 3121
Rest: 120 seconds
Description: Do the concentric portion of the movement while leaning against a Swiss ball. Then, using your legs, "roll" your torso on top of the ball and do the eccentric portion of the movement in that position. Rotate back to the starting position and repeat.
C2) Close-Grip Benches
Reps: 3-6
Tempo: 3121
Rest: 120 seconds
D1) Dumbbell Shoulder Presses
Reps: 3-6
Tempo: 3121
Rest: 120 seconds
D2) Dumbbell Lateral Raises
Reps: 3-6
Tempo: 3121
Rest: 120 seconds
Day 2
A1) Bulgarian Squats
Reps: 8-12
Tempo: 2020
Rest: 90 seconds
Description: One-legged squats with the rear leg elevated.
A2) Good Mornings
Reps: 8-12
Tempo: 2020
Rest: 90 seconds
B1) Leg Presses
Reps: 8-12
Tempo: 2020
Rest: 90 seconds
B2) High-Heeled Leg Presses
Reps: 8-12
Tempo: 2020
Rest: 90 seconds
Description: Wear pumps. Red ones. Nahh. Place the heels very high on the platform to emphasize the hamstrings.
C1) Back Squats
Reps: 8-12
Tempo: 2020
Rest: 90 seconds
C2) Leg Curls
Reps: 8-12
Tempo: 2020
Rest: 90 seconds
D1) Seated Calf Raises
Reps: 8-12
Tempo: 2020
Rest: 0 seconds
D2) Standing Calf Raises
Reps: 8-12
Tempo: 2020
Rest: 90 seconds
Day 3 Off
Day 4
A1) Incline Barbell Bench Presses
Reps: 15-20
Tempo: 10X0
Rest: 60 seconds
A2) Wide Grip Pull-Ups
Reps: 15-20
Tempo: 10X0
Rest: 60 seconds
Description: Use a gravitron if necessary.
B1) Dumbbell Bench Presses
Reps: 15-20
Tempo: 10X0
Rest: 60 seconds
Description: Use a flat bench.
B2) Bent-Over Barbell Rows
Reps: 15-20
Tempo: 10X0
Rest: 60 seconds
C1) Decline Dumbbell Benches
Reps: 15-20
Tempo: 10X0
Rest: 60 seconds
C2) Rope Pull-Ins
Reps: 15-20
Tempo: 10X0
Rest: 60 seconds
Description: Attach a rope to the long pulley row. Pull the rope to the neck without bending the wrists.
Day 5 Off
Day 6
A1) Bent-Wrist Inclines
Reps: 8-12
Tempo: 2020
Rest: 90 seconds
Description: Use a dumbbell on an incline bench. Keep the wrists bent back during the entire motion.
A2) Dips
Reps: 8-12
Tempo: 2020
Rest: 90 seconds
B1) Reverse Curls with Pause
Reps: 8-12
Tempo: 2020
Rest: 90 seconds
Description: Take a two-second pause when the bar is at about 40 degrees.
B2) Incline Skull Crushers
Reps: 8-12
Tempo: 2020
Rest: 90 seconds
C1) Swiss Ball Curls
Reps: 8-12
Tempo: 2020
Rest: 90 seconds
Description: Do the concentric portion of the movement while leaning against a Swiss ball. Then, using your legs, "roll" your torso on top of the ball and do the eccentric portion of the movement in that position. Rotate back to the starting position and repeat.
C2) Close-Grip Benches
Reps: 8-12
Tempo: 2020
Rest: 90 seconds
D1) Dumbbell Shoulder Presses
Reps: 8-12
Tempo: 2020
Rest: 90 seconds
D2) Dumbbell Lateral Raises
Reps: 8-12
Tempo: 2020
Rest: 90 seconds
Day 7
A1) Bulgarian Squats
Reps: 15-20
Tempo: 10X0
Rest: 60 seconds
Description: One-legged squats with the rear leg elevated.
A2) Good Mornings
Reps: 15-20
Tempo: 10X0
Rest: 60 seconds
B1) Leg Presses
Reps: 15-20
Tempo: 10X0
Rest: 60 seconds
B2) High-Heeled Leg Presses
Reps: 15-20
Tempo: 10X0
Rest: 60 seconds
Description: Place the heels very high on the platform to emphasize the hamstrings.
C1) Back Squats
Reps: 15-20
Tempo: 10X0
Rest: 60 seconds
C2) Leg Curls
Reps: 15-20
Tempo: 10X0
Rest: 60 seconds
D1) Seated Calf Raises
Reps: 15-20
Tempo: 10X0
Rest: 0 seconds
D2) Standing Calf Raises
Reps: 15-20
Tempo: 10X0
Rest: 60 seconds
Day 8 Off
Day 9
A1) Incline Barbell Bench Presses
Reps: 3-6
Tempo: 3121
Rest: 120 seconds
A2) Wide Grip Pull-Ups
Reps: 3-6
Tempo: 3121
Rest: 120 seconds
Description: Use additional weight if necessary.
B1) Dumbbell Bench Presses
Reps: 3-6
Tempo: 3121
Rest: 120 seconds
Description: Use a flat bench.
B2) Bent-Over Barbell Rows
Reps: 3-6
Tempo: 3121
Rest: 120 seconds
C1) Decline Dumbbell Benches
Reps: 3-6
Tempo: 3121
Rest: 120 seconds
C2) Rope Pull-Ins
Reps: 3-6
Tempo: 3121
Rest: 120 seconds
Description: Attach a rope to the long pulley row. Pull the rope to the neck without bending the wrists.
Day 10 Off
Day 11
A1) Bent-Wrist Inclines
Reps: 15-20
Tempo: 10X0
Rest: 60 seconds
Description: Use a dumbbell on an incline bench. Keep the wrists bent back during the entire motion.
A2) Dips
Reps: 15-20
Tempo: 10X0
Rest: 60 seconds
Description: Use a gravitron if necessary.
B1) Reverse Curls
Reps: 15-20
Tempo: 10X0
Rest: 60 seconds
B2) Incline Skull Crushers
Reps: 15-20
Tempo: 10X0
Rest: 60 seconds
C1) Swiss Ball Curls
Reps: 15-20
Tempo: 10X0
Rest: 60 seconds
Description: Do the concentric portion of the movement while leaning against a Swiss ball. Then, using your legs, "roll" your torso on top of the ball and do the eccentric portion of the movement in that position. Rotate back to the starting position and repeat.
C2) Close-Grip Benches
Reps: 15-20
Tempo: 10X0
Rest: 60 seconds
D1) Dumbbell Shoulder Presses
Reps: 15-20
Tempo: 10X0
Rest: 60 seconds
D2) Dumbbell Lateral Raises
Reps: 15-20
Tempo: 10X0
Rest: 60 seconds
Day 12
A1) Bulgarian Squats
Reps: 3-6
Tempo: 3121
Rest: 120 seconds
Description: One-legged squats with the rear leg elevated.
A2) Good Mornings
Reps: 3-6
Tempo: 3121
Rest: 120 seconds
B1) Leg Presses
Reps: 3-6
Tempo: 3121
Rest: 120 seconds
B2) High-Heeled Leg Presses
Reps: 3-6
Tempo: 3121
Rest: 120 seconds
Description: Place the heels very high on the platform to emphasize the hamstrings.
C1) Back Squats
Reps: 3-6
Tempo: 3121
Rest: 120 seconds
C2) Leg Curls
Reps: 3-6
Tempo: 3121
Rest: 120 seconds
D1) Seated Calf Raises
Reps: 3-6
Tempo: 3121
Rest: 0 seconds
D2) Standing Calf Raises
Reps: 3-6
Tempo: 3121
Rest: 120 seconds
Day 13 Off
Day 14
A1) Incline Barbell Bench Presses
Reps: 8-12
Tempo: 2020
Rest: 90 seconds
A2) Wide Grip Pull-Ups
Reps: 8-12
Tempo: 2020
Rest: 90 seconds
B1) Dumbbell Bench Presses
Reps: 8-12
Tempo: 2020
Rest: 90 seconds
Description: Use a flat bench.
B2) Bent-Over Barbell Rows
Reps: 8-12
Tempo: 2020
Rest: 90 seconds
C1) Decline Dumbbell Benches
Reps: 8-12
Tempo: 2020
Rest: 90 seconds
C2) Rope Pull-Ins
Reps: 8-12
Tempo: 2020
Rest: 90 seconds
Description: Attach a rope to the long pulley row. Pull the rope to the neck without bending the wrists.
There. That's it. I'd repeat this entire cycle three times before adopting another type of training. You may, however, want to come back to it later on this year.
You may have noticed a few minor inconsistencies in the workout. Don't bust my chops over it. Strength training and muscle building are complicated subjects (like you don't know that). As such, it often refuses to be pigeonholed and few programs, principles, or methods apply to all aspects of the activity. Still, I think you'll be pleasantly surprised with how your body and your mind respond to the Oscillating Wave program. Try it out and let me know what happens.
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Building a Big, Freaky Back
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