Master Cluster Sets for Optimal Muscle Growth
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Mechanical Cluster Training for chest...this method is a mash-up between mechanical drop set training and cluster training, giving you the benefits of both in one complete chest-building set. Cluster Training ...take a weight you could do for 10 reps and do 6 mini-sets of 4 reps with it, with 10 seconds rest in between. This means you're doing 24 reps with a weight you normally could do for 10. The first 3-4 mini-sets are not going to be close to failure...in fact, they should be relatively easy
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Mechanical Cluster Training for chest...this method is a mash-up between mechanical drop set training and cluster training, giving you the benefits of both in one complete chest-building set. Cluster Training ...take a weight you could do for 10 reps and do 6 mini-sets of 4 reps with it, with 10 seconds rest in between. This means you're doing 24 reps with a weight you normally could do for 10. The first 3-4 mini-sets are not going to be close to failure...in fact, they should be relatively easy
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Cluster Training: How to Use It to Build Muscle and Strength - Breaking Muscle
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Add Cluster Sets to Your Training! Cluster sets are a great program design tool to use in your workouts to get away from some of the traditional rep and set schemes. With cluster sets we can achieve a higher total volume with a given rep range over the course of the workout. 2 cluster set protocols for Strength: 1. 4 cluster sets of 2 reps (2-2-2-2) 30 seconds between clusters 3 total sets, resting up to 5 minutes between sets. Use around 90% of your 1 Rep Max 2. 5 cluster sets of 1 rep (1-1-1-1
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