Cluster Reps Explained
The strategy we’re going to be using is called
cluster rep training. If you are unfamiliar with them, cluster training are mini-sets with built-in rest periods of 10 or so seconds. Grouped together, they allow all manner of creative combinations — including boosting volume and intensity.
This method means you can take a weight you normally perform for 10 reps and do it for 20 reps (or more). The result? An increased time under load which is extremely effective for triggering hypertrophy.
The best way to explain cluster rep training is by example:
- Take a weight you can perform for 10 reps.
- Lift that weight for 4 reps.
- Put the weight down and rest for 10 seconds.
- Pick up the weight and perform 4 more reps.
- Rest 10 seconds.
- Repeat until you’ve done 5 mini-sets of 4 reps.
Simple to use, this powerful technique strikes at the heart of muscle hypertrophy. Not only does this mean more work in less time but more growth too!
+++++
Did you miss last week’s newsletter? No problem. You can now find it posted on our site below.
Here is your link…
One Lift Workouts for the Time-Strapped Trainee
Until next time,
Squat for Glory!
Lee
