It’s good to change up your workout routine and add some spice from time to time. There are a lot of variables to manipulate during your workout including the repetitions. One method you may not have tried before is a cluster set. This simply means that instead of doing a set of 8 continuous repetitions, you would do 4 repetitions rest for 30 seconds and then finish the last 4 repetitions. This is only effective if you lift more weight during your cluster set then you would during a regular set of repetitions. For example: If I typically could do 100 lbs for 8 repetitions, then I would try to do 115 lbs for my cluster set (4 reps/rest/4 reps). The short rest period within the set would allow me just enough recovery to lift a larger amount of weight compared to a typical set. This training method is extremely valuable for individuals that are looking to get stronger or more powerful.
Try to be creative with your cluster sets – A few examples of how to structure your cluster set:
- 2 X 2 X 2
- 3 X 3
- 4 X 3
Train Hard-Train Smart
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Your post Cluster Sets « Matt Hank was very interesting when I found it over google on Tuesday by my search for cluster. I have your blog now in my bookmarks and I visit your blog again, soon. Take care.