对于提升肌力和增肌的训练，许多人习惯采用所谓的“正金字塔”方法，即从高次数低重量逐渐过渡到低次数高重量，通过循序渐进来增加负荷，最终尝试完成2-3RM甚至是1RM的挑战。这种方法之所以广受欢迎，是因为它允许在前几组进行充分的热身和调整姿势。不过，从能量系统使用的角度来看，这种训练法可能在后段大重量部分无法保持最佳状态，因为能量早已在前面几组消耗殆尽，对于想要突破个人极限的人来说，这种情况并不利，需要更长时间才能看到进步。
Josh Bryant，一位多次获得健力冠军并拥有CSCS体能认证专家的运动员，他认为对于有经验的训练者而言，“正金字塔”法未必是最好的选择，有时也可能成为实力提升的一道坎。他提倡一种名为波浪负荷法（Wave Loading）的训练方式，这种方法让他在短时间内再次提高了自己的力量。
波浪负荷法可以分成三波，每一波都采用不同但逐渐减少的重量，以欺骗中枢神经系统，让你感觉每一波都比上一波轻一些，从而帮助你突破更多重量。具体计算每个波浪中的适用重量，可以参考以下表格：
第一个波：
Set Weight(lbs.) Reps Rest Interval
1 1RM of 88% 3 3-5分钟
2 1RM of 93% 2 3-5分钟
3 1RM of 98% 1
第二个波：
Set Weight(lbs.) Reps Rest Interval
1 RM of the set weight's % (90%) to (95%) based on your first wave loading. For example, if you did RM at the end of the first wave, you would use a weight that is equal to your RM from the second wave.
Reps: as above or slightly lower than before. For example, if in the first wave you did three reps with a certain weight, then in this second wave you could do two reps with a similar or slightly higher weight.
Rest interval: same as before.
第三个波：
Set Weight(lbs.) Reps Rest Interval
1 Use a percentage between (92%) and (97%), depending on how much heavier each set will be compared to last time.
Reps: one less than last time. For example, if in the previous waves you did three sets with two reps each, then here you should do only one rep per set.
例如，如果你的卧推目前最大举能力为300磅，你想要打破这个纪录，可以这样安排你的训练：
Warm-up:
Weight lbs. Reps Rest Interval
Empty barbell for several times until warm up feel comfortable.
135 lbs., six reps rest for about one minute after each set,
185 lbs., four reps rest for about one minute after each set,
225 lbs., three reps rest for about two minutes after each set,
255 lbs., two reps rest for about two minutes after these sets,
285 lbs., once try it and see how feels like,
First Wave:
Weight lbs. Reps Rest Interval
264 pounds x three times rests between them every five minutes,
279 pounds x twice rests between them every five minutes,
294 pounds x twice rests between them every five minutes,
Second Wave:
Weight pounds x three times rests between them every five minutes
270 pounds x twice rests between them every five minutes
300 pounds once try it and see how feels like,
Third Wave:
Weight pounds x three times rests between them every five minutes
275 pounds x twice rests between them everyfive
This method allows Josh Bryant to increase his strength within half a year without any negative impact on his body health while training regularly under this regimen."