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Experiences/Thoughts on clusters?

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  • Experiences/Thoughts on clusters?

    Hey doctors, Leah and other readers

    A topic I've been reading about lately is Cluster Sets. I'll explain the basic idea for the benefit of those who haven't heard about them.


    Take a weight that is about your 5RM, lets say for purposes of this example that it's 85% of 1RM

    Instead of doing straight sets of 5 (for example), you could break the sets down into clusters of singles.

    1 rep - 15sec rest - 1 rep - 15sec rest etc. You do five singles in this manner.

    After that set of five singles, you take a rest of 1.5 to 2 minutes, and repeat for a total of 3 sets.

    This is of course not the only way to do clusters. It's just a way of organizing reps and can be done with more reps per cluster, longer clusters, more weight, less total reps yada yada yada.

    Anyways, on to the actual question: Do the good doctors (or any other folks on here) have any experience with clusters? If so, what are your thoughts on them? Hell, even if you don't have personal experience with them, what do you think they look like just on a conceptual level?


  • #2
    I think that the example is a poor use of training resources for something that feels hard, but is probably not that useful from a strength development standpoint.
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