Cluster Sets

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Luke
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Cluster Sets

Post by Luke » Thu Jan 16, 2020 5:28 am

Read Thib's article here https://www.t-nation.com/training/tip-m ... ing-method which is a glowing endorsement of cluster sets. Given what he covers, if you're wanting to build just strength say, what's the need to bother with sets of 5 consecutive reps when this looks less taxing and you get better quality reps anyway?
Cluster training is my go-to method for rapidly increasing strength. It never fails. Clusters consist of rest periods between all the reps in your set. One set becomes a series of single reps with very short rest periods in between.

While you can do clusters with any type of loading and rest intervals, the traditional cluster requires you to use a load of around 90 percent of your 1RM (which is normally your 3RM load) and do four to six reps with that weight.

You'd do so by resting anywhere between 10 to 20 seconds between reps depending on the exercise. A set could look like this:

Unrack the bar and do rep one
Rack the bar and rest 15 seconds
Unrack the bar and do rep two
Rack the bar and rest 15 seconds
Unrack the bar and do rep three
Rack the bar and rest 15 seconds
Unrack the bar and do rep four
Rack the bar and rest 15 seconds
Unrack the bar and do rep five
Rack the bar – end of set

Clusters allow you to get as many growth-producing reps as you normally would in a higher-rep set, without having to waste energy doing reps that don't contribute to growth
Also in other T-Nation news, does anyone see the Donnie Thompson vs T Nation flare-ups? Good entertainment every so often: https://twitter.com/T_Nation/status/1210077782967013377

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SubClaw
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Re: Cluster Sets

Post by SubClaw » Thu Jan 16, 2020 2:47 pm

That reminds me of an old John McKean's routine:

Unrack the bar and do rep one
Rack the bar and rest 15 seconds
Unrack the bar and do rep two
Rack the bar and rest 15 seconds
Unrack the bar and do rep three

Rest three minutes.

Unrack the bar and do rep one
Rack the bar and rest 15 seconds
Unrack the bar and do rep two
Rack the bar and rest 15 seconds
Unrack the bar and do rep three

Rest three minutes.

Unrack the bar and do rep one
Rack the bar and rest 15 seconds
Unrack the bar and do rep two
Rack the bar and rest 15 seconds
Unrack the bar and do rep three

The end.

Hanglow Joe
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Re: Cluster Sets

Post by Hanglow Joe » Thu Jan 16, 2020 4:52 pm

Cluster sets work great with kettlebells. I used to do them and liked the results Today, for me they're an injury waiting to happen.

Depending on how heavy you want to go, you can start with a 45 seconds rest and work your way down as you get stronger to 15. Or just do one rep every 15 seconds and add reps.

Day 1
Military Press and Pullups. Double 55's or 70's
Presses
1-3 reps every 15 seconds. 5X. Rest 3 minutes, Repeat 4 more times. Ended up being 75 presses Rest 5 minutes and then do pullups

Same with Pullups

Day 2
Front Squats and Double Snatches. 70's for the squats, 45's or 55's for the snatches

Same thing.

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SubClaw
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Re: Cluster Sets

Post by SubClaw » Thu Jan 16, 2020 6:01 pm

Hanglow Joe wrote:
Thu Jan 16, 2020 4:52 pm
for me they're an injury waiting to happen.
Why is that?

Hanglow Joe
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Re: Cluster Sets

Post by Hanglow Joe » Thu Jan 16, 2020 6:04 pm

Whether it's Escalated Density Training or squeezing a certain amount of reps in time, I end up popping my sacrum.

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SubClaw
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Re: Cluster Sets

Post by SubClaw » Thu Jan 16, 2020 7:16 pm

Hanglow Joe wrote:
Thu Jan 16, 2020 6:04 pm
Whether it's Escalated Density Training or squeezing a certain amount of reps in time, I end up popping my sacrum.
Image

Hanglow Joe
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Re: Cluster Sets

Post by Hanglow Joe » Thu Jan 16, 2020 9:24 pm

It's usually the 3rd or 4th time in EDT when it happens. Sucks. Still can do complexes and chains though. The heavy shit days are over. Use mostly 45's and 55's now.

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Fat Cat
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Re: Cluster Sets

Post by Fat Cat » Fri Jan 17, 2020 1:02 am

Nothing says, "I want to increase my work capacity across broad time and modal domains," like popping your taint.
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"Remember that you have no companion but your shadow." -Genghis Khan

Shapecharge
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Re: Cluster Sets

Post by Shapecharge » Fri Jan 17, 2020 2:39 pm

HangingLow...there's so much comedy potential here I'm at a loss as to where to start. Serious querstion...how do you fix it rehab it?

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Re: Cluster Sets

Post by Hanglow Joe » Fri Jan 17, 2020 2:44 pm

I'd rather pop my pecker but.....

Chiropractor and 3 weeks off. I spent the last hours in my 40's getting re-adjusted. Thankfully it's been 11 months since it's been fucked up.
Or I'll do Yoga with Adriene for 30 days. She's cute but gets fucking annoying around day 10. Show me a hot looking chick, I'll show you a guy sick of fucking her....

DikTracy6000
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Re: Cluster Sets

Post by DikTracy6000 » Fri Jan 17, 2020 4:45 pm

Hanglow Joe wrote:
Fri Jan 17, 2020 2:44 pm
I'd rather pop my pecker but.....

Chiropractor and 3 weeks off. I spent the last hours in my 40's getting re-adjusted. Thankfully it's been 11 months since it's been fucked up.
Or I'll do Yoga with Adriene for 30 days. She's cute but gets fucking annoying around day 10. Show me a hot looking chick, I'll show you a guy sick of fucking her....
My deceased BIL who was a golf pro, claimed to have been in a bar with Lee Trevino, when he said that.

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Sangoma
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Re: Cluster Sets

Post by Sangoma » Sat Jan 18, 2020 4:36 am

For some reason every time I look at the list of threads in this section I see ClusterFuck. I might need new reading glasses...
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