The Ultimate Cluster Training Program _ T NATION.pdf -...

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22/06/2021The Ultimate Cluster Training Program | T NATION1/15Clusters are my favorite method to increase strength as fast as possible. They’re powerful, but because they’re soneurologically demanding you can easily miss out on the benefits if the rest of your lifting contains a lot ofhypertrophy work.To get the most rapid strength gains from clusters, it’s best to design a program centered around them. This is theprogram you should be doing if you want to unlock to power of clusters.I recently wrote an article on the best cluster variations (-method-of-all-time) which includes everything you need to know about them. Here’s a recap:1. A cluster is a series of singles (one-rep efforts) done with a short rest interval in between. For example, a clusterset could be a series of 5 singles with 20 seconds of rest in between them. You would then rest three to fourminutes before doing the next set.2. It focuses on heavy weight. Normally ranging from 87.5 percent up to 97.5 percent of 1RM depending on the typeof cluster you’re doing.A Complete 12-Week Planby Christian Thibaudeau ()February 12, 2020 ()C AT E G O R I Z E D U N D E RT R A I N I N G > W O R K O U T S|MENU()
22/06/2021The Ultimate Cluster Training Program | T NATION2/153. It works by improving the fast twitch fibers’ firing rate. And also by inhibiting the Golgi tendon organs, improvingintramuscular coordination, and getting you more comfortable with heavy lifting.4. There are a few cluster variations you could use. There’s the Poliquin cluster (5 reps in a set with 15-20 secondsof rest), the Miller extensive cluster (5-6 reps with 30-45 seconds of rest), the Miller intensive cluster (2-4 reps with45-60 seconds of rest) and the Mentzer cluster (5-6 reps, 3 with around 95% and 2-3 with around 85%, with 30-45seconds of rest).Clusters are extremely effective at increasing strength. The higher rep variations (Poliquin, Milller extensive andMentzer clusters) are also effective for building muscle mass, especially in advanced lifters.This program should allow you to significantly increase your strength over 12 weeks. I’ve seen progress as high as a40 kilogram gain on squats in an advanced athlete (world class track cyclist), going from 180 kg up to 220 kg. Hisbench also went from 100 kg to 140 kg.Editor’s note: One kilogram is 2.2 pounds.Not everybody will gain as much strength, of course. But an increase of 10-20 percent on the big lifts is pretty huge.While it’s not a bodybuilding program, it will still allow you to build mass in the process of getting strong. A pro footballplayer I work with gained six pounds of muscle in a couple months on a cluster program. That might not seem huge,

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Term
Spring
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Tags
Cortisol, Weight training exercises, Bench press

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