Cluster Training_ How to Use It to Build Muscle and Strength _ Breaking Muscle.pdf

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22/06/2021Cluster Training: How to Use It to Build Muscle and Strength | Breaking Muscle1/8Cluster Training: How To Use It To BuildMuscle And StrengthJames GarlandCoachNorth Sydney, AustraliaStrength and Conditioning, MMAShareTweetI actually find it strange that more hasn’t been written aboutcluster trainingrecently. Therewas a period of time there when it was quite popular, but now it seems that it’s fallen backinto obscurity, and I have no idea why.Cluster training is an effective tool to shock your body into new gains, as well asbreak up the monotony of taking a straight sets approach to your lifting.Beyond that,it’s cool, it’s different, and it’s something that will have the other members of your gymasking you, “What are you doing?”What Is Cluster Training?Cluster training involves using short, inter-set rest periods (usually ranging anywhere from10–30 seconds), which act to allow us to do more reps with a heavier weight.ShopBREAKINGMUSCLE
22/06/2021Cluster Training: How to Use It to Build Muscle and Strength | Breaking Muscle2/8Note:To help paint a clearer picture of how cluster training works, throughout the article I’mgoing to use the running example of doing a back squat with your 5RM to explain how itworks.Now, the difference between cluster training and traditional lifting is that in traditional lifting,using our example from above, you’d do your sets of squats for 5 reps, rest for 2-3 minutesbetween sets, and then move on to the second set.In cluster training what we do is break that set of 5 reps down into 4 mini-sets of 2reps, with a 10-15 second break in between each mini-set.This effectively allows us todo 8 reps of squats with our 5RM.I know that being able to do 3 extra reps doesn’t seem like much at first, but when yourealize it equates to a 60% increase in output, you start to notice how effective clustertraining can be. By employing clusters into our training in this fashion we can effectively“cheat” a set and perform more reps than we would normally be able to.What Are the Benefits of Doing Cluster Training?

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Term
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Physical exercise, Cluster Training

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