CLUSTER SETS
There are multiple workout variables when it comes to improving power, strength, and muscle size. Possibly the biggest variable when aiming to accomplish one of them or all of the goals is continual, progressive overload. This is the art of applying a calculated progressive stimulus on the body while simultaneously avoiding burnout.
An often neglected method you can use to achieve the aforementioned as well as increase your total training volume is cluster sets.
What are Cluster Sets?
Cluster sets are sets with built-in, short rest periods of 10-30 seconds, that allow for creative manipulation and multiple combinations of volume and intensity.
Additionally, they allow for motor unit synchronization, high levels of muscular force, as well as the recruitment of high-threshold motor units without fatigue. What that means is that you’ll be able to use heavier weights for more reps, leading to an increase in muscle size and increase in strength.
How to Perform Cluster Sets
Although cluster sets can take different forms, there isn’t a one-size-fits-all cluster set structure. With that being said, you can program cluster sets for any of the three main training adaptations — power, strength, and hypertrophy.
Typically, cluster sets are used for compound movements since they’re meant to increase the load on the bar, and multi-joint/compound exercises let you use more weight. However, you can also use cluster sets for accessory exercises.
Strength cluster sets differ from size cluster sets in a few ways. Sure, you’ll still match volume and intensity that’s appropriate for hypertrophy gains, but progression and sequence change.
Rather than increasing volume and decreasing rest intra-set, you’ll hold each variable constant. To boost strength, you’ll increase load and place the clusters secondary to the main loading parameter of the main lift. Essentially you’re extending the main exercise and using clusters to keep the intensity constant.
For strength and power you would use 10-30 seconds of intra-set rest and for hypertrophy purposes you would stick to 10-20 seconds.
Using an exercise performed for 5 reps as an example, here’s what your cluster set is going to look like:
- perform 2 reps
- rest for 10-30 seconds
- perform 2 more reps
- rest for another 10-30 seconds
- perform your last rep
- rest for the prescribed amount of rest between sets
The Benefits of Cluster Sets
Cluster sets can reduce fatigue in a training session, leading to a more consistent performance in the gym.
While working with higher intensities (heavier weights) can be a limiting factor for higher volumes (higher reps), cluster sets work to displace work over smaller sets, therefore allowing the athlete to hit more reps at greater intensities. When compared to traditional sets, cluster sets promote greater total work volume and higher average power.
There’s also evidence that they may promote greater strength and greater total power. Since cluster sets have you lift fewer reps at a time and rest more than traditional sets, you’ll be able to lift heavier weights at a faster rate, theoretically increasing your power output.
Since I’m a proponent of the Conjugate Periodization I use cluster sets primarily for my accessory movements, usually when performing high or ultra high rep sets aiming to further induce hypertrophy.
Summary
Cluster sets are an often neglected method you can use to increase your total training volume, improve power, strength, and muscle size.
Cluster sets are sets with built-in, short rest periods of 10-30 seconds, that allow for creative manipulation and multiple combinations of volume and intensity. They also allow for motor unit synchronization, high levels of muscular force, as well as the recruitment of high-threshold motor units without fatigue.
Typically, cluster sets are used for compound movements but they can also be used for accessory exercises.
Cluster sets can reduce fatigue in a training session, leading to a more consistent performance in the gym and when compared to traditional sets, cluster sets promote greater total work volume and higher average power.
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