Incorporate cluster set training to get stronger reps per rep

In the gym, by far the most common way to build size and strength is to simply do straight sets of exercises, just like you used to do in your old school days. Indeed, this plan may be tried and tested and true, but if physical strength or muscle development turns out to be at a plateau, this plan has few options. It’s important to find ways to work with your muscles to get a little more out of every set (read All Sets) manager), this is where cluster sets come in to maximize profits and overcome plateaus like it’s your job.

How the body produces energy

Muscles rely on two substances, creatine and phosphorous, for instant bursts of energy (the same kind of energy needed to perform high, low-rep sets in the weight room).To get instant energy, the body ATP (adenosine triphosphate), comes from these two substances. This is important to understand how you can profit from this system. An important piece of information is the fact that this creatine phosphate system only lasts 10 to 15 seconds before it is almost completely depleted. The only thing that can reverse it is rest.

Leverage cluster set training

Applying this theory to your workouts means considering how long it takes to perform a particular lifting set. If you train less than 10 times, you may be stuck in this energy system. Rather than doing 10 straight sets or 3-5 heavy weight sets (which can take just as long due to load), you can increase the weight you lift with one or more breaks in between. It is more efficient to use it effectively. through your set. Even just a 10-second interval partially rejuvenates ATP and gives him the energy he needs to squeeze out even one more shot. This is more energy than you can do naturally without stopping.

How to use cluster sets to increase strength

Choose up to 5 reps of a big movement (squats, deadlifts, and bench presses are great for this) and do just 4 instead of 5. Apply your weight and rest for 10 seconds. Then, lower the weight from the rack again and repeat two more times. If you feel like becoming a champion, add another single after another 10 seconds of rest. However, if you are feeling exhausted, try finishing the set after the double.In either case, I just ran more Use up to 5 reps and often more than 5 reps. And it’s not that shabby. You can also use this with 3RM. It’s simply 2 + 2, or 2+1+1.

How to use cluster sets for size

Size training typically requires more volume and requires lifters to “chase the pump” and sometimes employ high lactate training methods. That being said, you can use up to 10-12 repetitions as your new standard. Instead of doing 12 reps, do a ladder. Lift the weight and repeat just two times. Rest for 10 seconds and repeat 3 times. Rest for another 10 seconds and repeat 5 times. Rest again for 10 seconds and repeat 10 times. At this point, your muscles are screaming and so are your lungs. You will be breathing heavily all week.

However, the benefits of this method extend beyond performing up to 12 repetitions for a total of 20. In addition to the conditioning aspect, it also builds mental resilience as the required reps increase and fatigue begins to build up as the set progresses. Doing so will draw more attention to the quality of your movements and make you aware of what a good, controlled “push” should feel like. A little grinding is good for the body and can help lifters get over stuck spots on their way to progress. This method is ideal for individual bodybuilding patterns or selected compound movements.

summary

The moral of this story of strength: Mix it up. Given that your lifestyle habits are already in place, it is the only way to get rid of the redundancy of stagnant programs. Cluster sets can provide the necessary stimulation regardless of the nature of the goal. Feel free to play around with it until it stops working. By the time you get back to straight sets, you’ll feel like Hercules.

Lee Boyce is a personal trainer, university professor, author, and speaker based in Toronto, Ontario. He travels around the world offering seminars and workshops to help fitness professionals improve their skills. Strength training for all body types (co-authored with Melody Schoenfeld) is available everywhere.
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