Cluster Training is a little-known method that works amazing if you want to gain the most amount of strength in the least amount of time. It involves using short inter-set rest periods, which allow you to do more reps with a heavier weight. It is one of the main methods used in the Muscle Explosion – rapid strength gain plan.
One of the main benefits of cluster training is that you can do more reps with a heavier weight. You can overload the muscles more than you would in a standard rep set up. This results in faster improvements in strength and muscle gains.
Let’s take a cluster set of kettlebell presses for example. Let’s say the maximum weight you can press for five consecutive reps is 32 kilos / 70 pounds. With cluster training, instead of doing one set of five with that 32 kilo / 70 pound KB, we do four “mini-sets” of two reps, with a 10-15 second break between each mini-set. This allows us to basically do eight reps with our five rep max. We lift more, progress faster, and get stronger and bigger than we would be able to otherwise.
The new 28-day Muscle Explosion program put together by Nick Nilsson uses cluster training as one of its main methods. Using this little-known method in a specific and strategic way is how you are able to make very rapid gains in strength in a short period of time in this program.
To sum up, cluster training is a special training method we can use for rapid strength and muscle gains. It is not widely known, but it is very effective. It is one of the main methods used in the 28-day Muscle Explosion course. Learn more and pick up your copy at the link below:
Master of Science, Human Movement
Over 40 Training Specialist