GLEN TITHER HEALTH & FITNESS ARTICLES
Website: www.gtpersonaltrainer.co.uk
Email: glen@gtpersonaltrainer.co.uk
CLUSTER SETS
In
the continuous quest for 'overload' during my gym sessions I have
devised, and been testing over the last 12 weeks (2 different 6 weeks
workouts): Cluster Sets.
Personally I've not been overly impressed by
this training principle; don't get me wrong, the training effect and
demand placed on the muscles has been great; however, the training
sessions take a lot longer (1 hour 15minutes+) than my usual sessions
(45 minutes) due to the greater number of sets involved. That said,
everyone is an individual and as such respond to different training
stimulii in their own unique way. Therefore, by all means do your
research and give it a try. As worst you'll waste 6 - 12 weeks, at best
you'll have found yet another training principle to spice up your
workouts throughout your yearly perioidisation.
With Cluster Sets
you perform multiple sets (6 - 10) with low repetition ranges (3 - 6)
separated by very short rest periods (10 - 45 seconds).
The idea
isn't to train to near failure as you complete each final repetition, as
is the norm with most other forms of training, but to gradually wear
down the muscle group being worked through large numbers of sets, with a
higher resistance than you would normally perform the exercise with,
for the number of repetition/set ranges completed.
Many fitness
professionals will have their own repetition/set/rest ranges for cluster
sets. However, I've tested several different ranges over the years and
found 3 that work best for me, so by all means make changes where you
want to get the best results. Just remember to perform each exercise
with strict form, from the first rep to the last, even as you reach the
last few sets. Make adjustments in the resistance if necessary.
For
smaller muscle groups (Triceps, Biceps) I'd recommend 6 sets of 6
repetitions with 15 seconds rest periods in between each set.
Now,
the weight you'll perfom 6 x 6 Cluster Sets with is far heavier than you
would if you were to perform 36 straight repetitions. Choose a weight
you can perform 10 repetitions with; the first set may feel a little
light. However, when you start to work through the sets, with only 15
seconds rest between, you'll find it increasingly difficult.
With
larger muscle groups (Back, Chest, Shoulders, Trapezius) I'd recommend
10 sets of 4 repetitions with 25 seconds rest. As with the 6 x 6 the
weight you'll perfom 10 x 4 Cluster Sets with is far heavier than you
would if you were to perform 40 straight repetitions. Choose a weight
you can perform 8 repetitions with.
With even larger muscle groups
(Legs), and heavy compound exercises (Deadlifts, Squats, Pull-Ups), I'd
recommend 8 sets of 3 repetitions with 30 - 45 seconds rest. Again, the
weight you'll perfom 8 x 3 Cluster Sets with is far heavier than you
would if you were to perform 24 straight repetitions. Choose a weight
you can perform 6 repetitions with.
I alway include a Core
Stability component at the end of every session. However, I never apply
the cluster sets principle to this group of muscles. Neither do I apply
it to Calves, as I find that no matter how many sets are involved, low
repetition ranges don't place sufficient demand on either the
Gastrocnemius or Soleus. Therefore, I prefer a higher repetition range.
