A cluster set is a group of single reps performed in a row with a short rest period between reps. For example, a bench press cluster set of 5 reps would involve benching 300 for 1 rep, resting briefly, benching 300 again for 1 rep, resting, etc., until 5 total reps have been completed. The rest period varies; generally it's between 10 seconds to about a minute in length, with 15-30 seconds being the most common. Any rest of over 1 minute qualifies as individual sets of singles with limited rest, not a cluster set. Most cluster sets are used with reasonably heavy weight – 85-95% of the 1RM – and for 6-20 total reps per set depending on the goal. During the break the lifter completely rests – with bench press and squat clusters you re-rack the bar; on pull-ups you just stand on the ground. The lifter isn't supporting the bar or weight during the rest period.
If a lifter can bench 300 pounds for a few reps as a standard set, that same lifter might well be able to lift 300 pounds for 10 reps (or more) cluster-style. This allows us to "cheat" and get more reps in at a scheduled weight. Strong lifters know that the core of strength training revolves around getting in good quality reps at 85% or more of the 1RM. Clusters allow you to do so very effectively, so they're a great tool when training for maximal strength. Clusters can also help build work capacity at a specific intensity range. – Tim Henriques
3 Rep Cluster Set, 10 Seconds Rest bench press bar | |
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| Sports | Upload TimePublished on 20 Mar 2017 |
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