catwoman7631
Cathlete
Has anyone heard of this kind of training? Sounds interesting, and I'd love to see Cathe put her spin on it!
"Often when you hear the word “cluster” it is in a negative context, to say the least. But there are positive applications of the word, and one of those is in training. Specifically, cluster training.
Cluster training refers to the rest and training mix in a unique style of working out. It is a derivative of the old rest pause training style. Cluster training involves “clustering” a lot of reps around an exercise set by using many mini rep breaks. The cluster of reps adds up to enable you to do more reps with a heavy weight than you would be able to perform in the traditional manner of lifting.
Five Heavy Reps
One way to employ the cluster training workout is to perform a heavy lift for a rep, give your body a rest for 10-15 seconds, then repeat that rep back and forth with the short rest until you have completed 5 reps. This would be higher than what you could get with a straight non-rest set.
Compound Cluster
Cluster training can be used in many ways but the best way to go is with heavy compound movements which get several muscle groups involved together. And you can use it on smaller muscle groups as well – it even works with the barbell curl.
Cluster training is quite a bit different than standard training and will give both body and mind an entirely new level of stimulation. Cluster training will push you to the limit as you strive to get out those extra reps with the heavy weight loads required. And cluster training will shock your muscles to a high degree, helping you to more hypertrophy. Use cluster training in a cyclical fashion."
"Often when you hear the word “cluster” it is in a negative context, to say the least. But there are positive applications of the word, and one of those is in training. Specifically, cluster training.
Cluster training refers to the rest and training mix in a unique style of working out. It is a derivative of the old rest pause training style. Cluster training involves “clustering” a lot of reps around an exercise set by using many mini rep breaks. The cluster of reps adds up to enable you to do more reps with a heavy weight than you would be able to perform in the traditional manner of lifting.
Five Heavy Reps
One way to employ the cluster training workout is to perform a heavy lift for a rep, give your body a rest for 10-15 seconds, then repeat that rep back and forth with the short rest until you have completed 5 reps. This would be higher than what you could get with a straight non-rest set.
Compound Cluster
Cluster training can be used in many ways but the best way to go is with heavy compound movements which get several muscle groups involved together. And you can use it on smaller muscle groups as well – it even works with the barbell curl.
Cluster training is quite a bit different than standard training and will give both body and mind an entirely new level of stimulation. Cluster training will push you to the limit as you strive to get out those extra reps with the heavy weight loads required. And cluster training will shock your muscles to a high degree, helping you to more hypertrophy. Use cluster training in a cyclical fashion."
