Cluster sets are a unique way to workout in order to gain muscle mass and get stronger. This type of set will help you avoid getting tired of grinding it out at the gym with the same boring trainings splits and set/rep programs. Try it, I’ll think you’ll like it…..
What is a cluster set –
Cluster sets are low-rep sets separated by short rest/pause periods. These sets will wear down and tax a targeted muscle. You do not perform cluster sets to failure. As you perform a cluster set, it becomes extremely intense as the total sets you perform increases. Although you are doing few repetitions during each set, you are at 90% of your maximum effort with little rest between each set.
Descriptions of cluster sets –
You will start with a weight for which you can perform at least 5 repetitions. This weight should be approximately 70% of your maximum effort. Rack or drop the weight, and immediately add more weight so that you can then only perform 3 repetitions. These three repetitions should be at approximately 80% of your maximum effort. Then rack or drop the weights, add on the appropriate weight so that you can only perform 2 repetitions. This third set should be at approximately 85-90 % of your maximum effort.
When you rack or drop the weights to add more weight only rest as long as it takes to add weight. When you reach 85-90% of your maximum effort, rest between sets for approximately 3 minutes.
You can also go from heavier to lighter instead of lighter to heavier. If you are going to go from heavier to lighter use less technical movements, such as front squats or back squats. This type of less technical movement will focus more on strength endurance with the volume a opposed to strength.
You can vary the cluster set depending upon your strength and goals. You can perform a cluster set with any number of reps and any number of sets. You can also modify rest-pause times to fit your needs and training style. I recommend sticking with a 15 seconds to 3 minutes rest-pause period between each cluster set. For some extremely taxing exercises, such as squats and deadlifts, it may be necessary to expand rest periods up to 4 – 5 minutes of rest between sets.
Cluster sets can be used on any part of your body. They can be used with squats or deadlifts. They can also be used with exercises that focus on your biceps and triceps.
This is an example of an ascending cluster set with the exercise of your choosing:
5x @ 70% of Clean 1RM +
Add weight to 3x @ 80% +
Add weight to 2x @ 85-90% +
Example of a descending cluster set with front squats:
Front Squat:
2x @ 85-90%
3x @ 80%
20x @ 40-50%
Cluster sets cause a metabolic reaction in the body that builds strength and size fairly quickly. Be careful not to over do it. Some people wrongly think that if 2 reps at 85-90% of your maximum effort is good, then 19 reps at 85-90% of your maximum effort is better. Remember, that this exercise will become extremely intense as the total sets you perform increases and the rest is short between sets.
If you have questions on this blog or any previous blogs, contact Pat at pat@patsgym.com.
