Tip Use Cluster Sets for Size & Strength Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip Use Cluster Sets for Size & Strength Cluster sets have always been great for strength gains Here' s a new twist on them that' ll maximize hypertrophy too by Christian Thibaudeau March 26, 2016May 19, 2022 Tags Tips, Training Cluster sets are one of the most powerful training methods for intermediate and advanced lifters. A typical set looks like this: Load the barbell (or machine) to 90% of your maximum, a weight you could normally lift 3 times. Do one rep and rack the bar. Rest 10 seconds. Do another rep and rack the bar. Rest for 10 seconds. Continue in this manner until you reach the maximum number of reps you can do, which should be between 4 and 6 reps. Regular clusters shine when it comes to muscle damage and mechanical stress, but they neglect the other two hypertrophy pathways: the release of local growth factors and the mTOR pathway. So if we want to make clusters even more effective, we should find a way to include these two elements. Here's how. Starting Weight: 225 pounds All reps are done with a 4-second lowering or eccentric phase. 1 rep, rest 10 seconds 1 rep, rest 10 seconds 1 rep, rest 10 seconds 1 rep, rest 10 seconds 1 rep, no rest Immediately drop to 150 pounds. Do 8-10 reps with constant tension – controlled repetition tempo, no lockout at the top. That final drop set is what really ramps up the muscle growth potential of cluster sets. What Weight to Use The load should be 85% of 1RM or more. At first you might have to use a bit less weight to get used to the intensity, but under no circumstance should you use less than 80%. Work up to being able to handle 85-90% for all work sets. How Long to Rest Max-growth clusters end with constant tension reps which will lead to an intense accumulation of metabolites and hinder force production until properly recovered. Using longer rest intervals in this instance is mandatory. You might lose some performance between sets, but you should stick to the same starting weight. If necessary, drop one cluster rep (maybe go from 6 to 5, or 5 to 4). That's fine as long as you stay in the 4-6 range with the correct load. How Many Sets to Do Unlike classic cluster sets, which require about 5 sets, you only need 3 sets with max-growth clusters. Exercises This method can work with any exercise. People might assume it only works with big, compound movements, but it works with anything, even machine curls. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training 12 Hamstrings Exercises for Hardasses Only doing deadlifts and leg curls for your hamstrings? You're missing out on some killer exercises that'll quickly add muscle and power. Bodybuilding, Training Bret Contreras November 9 Training Tip Make Gains With Active Recovery Clear systemic waste by using the active muscle pump method. It's simple and even relaxing. Check it out. Tips, Training Dr John Rusin February 27 Training Tip The Double-Duty Chin-Up The kneeling rest-pause chin-up builds explosiveness and helps you perfect your form on regular chin-ups. Here's how to do it. Exercise Coaching, Tips Mike Sheridan March 27 Videos Tip The Deficit Deadlift Stand on a plate or study platform, then deadlift. This increases the range of motion, making it one of the toughest lifts out there. Deadlift, Exercise Coaching, Powerlifting & Strength, Tips Max Shank June 12