4 Cluster Set Methods To Build Your Strength & Size

You would use this method with your main lifts in the strength training program.

But why even use clusters?

✅ Recruitment is maximized when the load on the bar is at least 80-82 percent of your max strength. In a cluster set, all of your reps fall into that zone.

That means every rep is maximally effective at stimulating muscle and increasing strength. You're also able to do this with no "garbage volume" since all reps are maximally effective at recruiting the fast-twitch fibers.

✅ Stimulating growth is, in large part, a matter of putting mechanical stress on the highest number of muscle fibers possible. The heavier the weight, the greater the mechanical load on the fibers.

With a cluster set, you get more reps in a set while also maximizing load. That makes cluster training a powerful muscle building method.

✅ Clusters are great at getting you used to handling heavy weights. Nowhere is this more noticeable as with the walk-out in a squat or the un-racking the bench press. These actions are often done poorly with heavy weight.

As a result, a lot of heavy lifts are missed before you even attempt them. With a cluster set you "practice" those actions up to seven times per set with a near maximal weight.

✅ You get higher quality heavy work. Because of the intra-set recovery period, your capacity to produce force is better maintained from rep to rep. This leads to better technique maintenance.

Plug one of these methods into your next strength phase!

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[builtbyben]

Cluster method can work in a strength building context rather than in size context. My take on based on my understating after watching this great video.

[Sogehtsgut]

Nice !!! I love this style of Training !!

[Themyth]

Very confusing on you're extensive method, sir. First you say 5 to 7 reps with 45 to 50 seconds rest and then in same explanation you say 3 to 5 reps with two to thee minutes. I'm very confused on the extensive method the way you explained it.