+ 3 Cluster Sets
Hi all, I just wondered who's tried this technique. For me, I like the idea, but the name's a kick. This is just a version of rest-pause training. Sure, it's a ways from the original use of the technique. I'm not sure how a guy like Mentzer would like it. But I like the idea of using a max weight for a couple of reps, resting for maybe a 15-count, and then doing it again (and again). I've been training for 30 years, and I've always enjoyed trying new concepts. Yet there's never anything really new, right? I've seen quite a few rest-pause variations over the years, but I like this approach as much as any of them. I guess back in the day, what I really liked was the use of drop sets, often combined with super and tri-sets. Drops are really another idea similar to rest pause, so I've always varied among the two. Despite all this, I'm not a HIT guy, I just have a lot of fun adding all these techniques. That's like doing a heavy 20-rep squat, you know, the classic breathing squat exercise. I saw my life flash before my eyes around the 15th rep, but it was fun!
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PropheticWookieeee. Yes. when I did 15 or 20 reps squats it was unforgettable. As a result, I started with 5 approaches and reached 20, a scheme of 20 repetitions of 20 approaches. It was unforgettable, life stopped)))
It did, didn't it? I tried the 20 rep squat routine for a while, after I read "Super Squats". I updated the nutrition info to make more sense than just gulping milk all day. Funny how the book talks about adding something like 30lbs. Yeah, most of that's blubber from all the whole milk. But I did 20 reps with an 8-10 rep max weight. Lots of rest pause. Those 20 rep squats were life changing.
KiilllakamA great way to elongate a set, but I feel it creates unnecessary fatigue and lactic way too early. In my experience it compromised the quality of every movement that followed in the session. But to throw it in here and there I see no issue
If you do squats heavy enough, there are no more movements in the session, for legs at least. That was the apparent idea. I know I couldn't do a thing for legs after I got done. But I followed the "Super Squats" routine, a very simple 4-5 exercise full body routine. I think once I tried it on a 3-day split, and just did some calf raises after the 20 rep squats.
I can see how that would be an issue if you're doing a lot of work. I'm actually older, so I do far fewer sets than I used to. Not to mention, I have both a pacemaker and rods and pins in my lower back. That changes my training. So, for me, cluster sets are lots of fun, and I have used them to do all of the limited workouts I have to do now.
Just another tool in the toolbox we have for hypertrophy.
Yes, they are. A fun tool!