Anyone here ever tried cluster training?
From what I understand, you perform 4-6 sets of 3-4 reps with a weight that's ~ to your 5-6 rep max. The catch is you're only allowed 10-15 seconds in between mini-sets and the combination of the 4-6 mini-sets is equal to one "cluster" set.
Sounds tough - especially if you repeat each cluster set 3 times/body part as many people do.
CLUSTER TRAINING
While not exactly what you're talking about, Pm, the program I'm currently using is similar. It's called stretch-pause training.
Example...
Chest - Incline DB Press/DB flyes
Superset 1
90x10 - DB press
stretch for 20 seconds
45x?? - DB flyes (as many as possible)
(bottom stretch portion only)
stretch for 20 seconds
90x?? - DB press (as many as possible)
(top few inches of movement only)
Rest 90 seconds
3-4 supersets total
I can verify this is a tough program - so I'm sure the cluster training you're referring to is the same or even harder.
Example...
Chest - Incline DB Press/DB flyes
Superset 1
90x10 - DB press
stretch for 20 seconds
45x?? - DB flyes (as many as possible)
(bottom stretch portion only)
stretch for 20 seconds
90x?? - DB press (as many as possible)
(top few inches of movement only)
Rest 90 seconds
3-4 supersets total
I can verify this is a tough program - so I'm sure the cluster training you're referring to is the same or even harder.
Ken
Just a sinner saved by grace
Just a sinner saved by grace
Yeah Coach, that does sound similar. I've read that there are many different cluster training variations, so what you're doing might be just that?
I think that I'm going to give something like this a try this weekend. My muscle fibers seem to respond best to short, heavy bursts anyway.
I think that I'm going to give something like this a try this weekend. My muscle fibers seem to respond best to short, heavy bursts anyway.
I was with ya until the part about repeating each cluster set 3x per bodypart! It sounds like a basic rest-pause technique otherwise. You better have a good spotter so you don't end up like the kid in the bench pressing video!
It's very similar JJ, maybe just a little more structured than rest-pause.
See if this makes more sense:
One Cluster Set = 3 reps (10 sec rest) + 3 reps (10 sec rest)+ 3 reps (10 sec rest)+ 3 reps (10 sec rest) + 3 reps (2-3 min rest). Repeat
So, if you were to perform 3 cluster sets for the same exercise you'd end up doing 45 total reps (15 reps/cluster set x 3 cluster sets)
See if this makes more sense:
One Cluster Set = 3 reps (10 sec rest) + 3 reps (10 sec rest)+ 3 reps (10 sec rest)+ 3 reps (10 sec rest) + 3 reps (2-3 min rest). Repeat
So, if you were to perform 3 cluster sets for the same exercise you'd end up doing 45 total reps (15 reps/cluster set x 3 cluster sets)
Well, I just don't know how you do 45 reps at such high weights. If you can get through it I think it would be a great program. I'm not real good at judging these things by reading about them though...it may not be as difficult as I am making it out to be.
...let you know tomorrow JJ. I'm dedicating Saturday’s workout to “science”
Probably pick something fairly safe like seated cable rows to experiment with
Probably pick something fairly safe like seated cable rows to experiment with
I may try this sometime soon as well, Pm. What is the goal? Looks like you could use it for mass or leaning out. (I usually don't change my program when moving from mass cycle to cut cycle.)
Ken
Just a sinner saved by grace
Just a sinner saved by grace
I would think so too, Coach. The short rests between mini sets will give you a nice cardio element.
Let us know PM...interested to hear how it goes.
Let us know PM...interested to hear how it goes.
Okay fellas, here’s a quick summary of my cluster training experiment:
Saturday’s Workout
Incline DB Press: 70 x 12, 100 x 6, (120 x 5) x 5
Seated Cable Row: Warm-up 100 x 12, Cluster #1 (160 x 3) x 5, Cluster #2 (180 x 3) x 5, Cluster #3 (180 x 3) x 5. Took 10 seconds rest in between each of the subsets in each cluster set and 2-3 minutes rest in between each of the three cluster sets
Upright Cable Row: 50 x 12, 60 x 12, 65 x 12, 70 x 10, 80 x 10
Hamstring Curl: (100 x 8) x 8
High Cable Biceps Curls: (30 x 9) x 8
Triceps Pushdowns (rope): Warm-up 50 x 12, Cluster #1 (75 x 3) x 5, Cluster #2 (70 x 3) x 5, Cluster #3 (70 x 3) x 5. Took 10 seconds rest in between each of the subsets in each cluster set and 2-3 minutes rest in between each of the three cluster sets
Seated Calf Raise: (150 x 15) x 6
Sunday’s Workout
BB Squat: (135 x 10) x 2, (185 x 10) x 2, 275 x 10, (315 x 5) x 5
Pec Deck: 130 x 12, 140 x 12, (160 x 6) x 6
Standing DB Shoulder Press: (70 x 8) x 8
Lat Pull Down: Warm-up 100 x 12, Cluster #1 (140 x 3) x 5, Cluster #2 (130 x 3) x 5, Cluster #3 (135 x 3) x 5. Took 10 seconds rest in between each of the subsets in each cluster set and 2-3 minutes rest in between each of the three cluster sets
Triceps Bench Dip: 10 x 10 (bodyweight)
BB Biceps Curl: Warm-up 50 x 10, Cluster #1 (90 x 3) x 5, Cluster #2 (80 x 3) x 5, Cluster #3 (75 x 3) x 5. Took 10 seconds rest in between each of the subsets in each cluster set and 2-3 minutes rest in between each of the three cluster sets
Standing Calf Raise: (180 x 14) x 5
Overall, the technique is a nice change of pace (my lats are quite fatigued/sore this morning), but it’s not great for all exercises – especially free weight exercises, like the BB biceps curls.
Ten seconds simply isn’t enough time to set the bar down, catch your breath, wipe the sweat off of your brow, reposition your self properly, and lift off again with the form necessary to lift a load that’s approximately equal to your 5-rep max. I wouldn’t even consider using this technique for squats or BB bench pressing. Machine lifts are another story. The heavy-weight, short-rest, higher-volume lifting seems to be a great way to shock your muscles into new growth. ...oh, and yes, cluster sets do get your heart goin'
Saturday’s Workout
Incline DB Press: 70 x 12, 100 x 6, (120 x 5) x 5
Seated Cable Row: Warm-up 100 x 12, Cluster #1 (160 x 3) x 5, Cluster #2 (180 x 3) x 5, Cluster #3 (180 x 3) x 5. Took 10 seconds rest in between each of the subsets in each cluster set and 2-3 minutes rest in between each of the three cluster sets
Upright Cable Row: 50 x 12, 60 x 12, 65 x 12, 70 x 10, 80 x 10
Hamstring Curl: (100 x 8) x 8
High Cable Biceps Curls: (30 x 9) x 8
Triceps Pushdowns (rope): Warm-up 50 x 12, Cluster #1 (75 x 3) x 5, Cluster #2 (70 x 3) x 5, Cluster #3 (70 x 3) x 5. Took 10 seconds rest in between each of the subsets in each cluster set and 2-3 minutes rest in between each of the three cluster sets
Seated Calf Raise: (150 x 15) x 6
Sunday’s Workout
BB Squat: (135 x 10) x 2, (185 x 10) x 2, 275 x 10, (315 x 5) x 5
Pec Deck: 130 x 12, 140 x 12, (160 x 6) x 6
Standing DB Shoulder Press: (70 x 8) x 8
Lat Pull Down: Warm-up 100 x 12, Cluster #1 (140 x 3) x 5, Cluster #2 (130 x 3) x 5, Cluster #3 (135 x 3) x 5. Took 10 seconds rest in between each of the subsets in each cluster set and 2-3 minutes rest in between each of the three cluster sets
Triceps Bench Dip: 10 x 10 (bodyweight)
BB Biceps Curl: Warm-up 50 x 10, Cluster #1 (90 x 3) x 5, Cluster #2 (80 x 3) x 5, Cluster #3 (75 x 3) x 5. Took 10 seconds rest in between each of the subsets in each cluster set and 2-3 minutes rest in between each of the three cluster sets
Standing Calf Raise: (180 x 14) x 5
Overall, the technique is a nice change of pace (my lats are quite fatigued/sore this morning), but it’s not great for all exercises – especially free weight exercises, like the BB biceps curls.
Ten seconds simply isn’t enough time to set the bar down, catch your breath, wipe the sweat off of your brow, reposition your self properly, and lift off again with the form necessary to lift a load that’s approximately equal to your 5-rep max. I wouldn’t even consider using this technique for squats or BB bench pressing. Machine lifts are another story. The heavy-weight, short-rest, higher-volume lifting seems to be a great way to shock your muscles into new growth. ...oh, and yes, cluster sets do get your heart goin'
