CLUSTER SETS

This week we are looking at introducing some cluster sets into our hypertrophy week. What are cluster sets? Cluster sets are sets with built-in, intra-set rest periods allowing for more weight, reps, and total weight lifted. For example, instead of doing 4 sets of 6 repetitions, you would perform 4 sets of 2+2+2 repetitions with 30 second 15/20 rest. This would be written as: 4 x (2+2+2) 15sec. intra-set Simply put, it allows you to lift more weight for more reps, which leads to more potential muscle growth and strength gains. This is, after all, the reason that we sweat and toil day after day in the gym. One of the beauties of using cluster set training is that it creates an almost infinite number of variations you can use to achieve your specific training goals. You can manipulate sets, reps, intra-set rest, and inter-set rest depending on your desired outcome. Cluster set training presents a technique to decrease some of the metabolic fatigue that is formed during the use of traditional, “no rest” sets. Cluster set training for Hypertrophy As we know, the heavier the weight lifted the greater the muscular tension and the greater the number of muscle fibres recruited. This means that there is more potential for growth with heavier loads lifted.  Cluster sets allow you to lift more weight for the same number of sets and reps you would normally do. So instead of doing 4 sets of 12 reps at 70-75% you can do 4 sets of (3+3+3+3 reps) at 80% with 30 second intra-set rest. That’s more weight for the same amount of volume, which equates to more  muscle growth! Make sure your lifting heavier weights this week, the short rest intervals should give your anaerobic energy system a chance to recover so you can go again and lift that heavier weight for the full set.