I have found cluster set training to be a highly effective method for building muscle size and strength in a minimum amount of time for each workout. An example of cluster set training would be to start by selecting a weight that you could do for eight reps if you pushed all the way to failure, however, you would only do three reps on your first set. After the first set, you would continue to repeat sets of three reps with only fifteen seconds of rest between sets for a total of approximately four sets. The four sets done in rapid succession would constitute a “cluster” of sets. It would be hard to do more than three reps by your fourth set if you were truly resting only fifteen seconds between sets. Once you finish the cluster of four sets, you would rest for at least four minutes and do another cluster of four sets of three reps with only fifteen seconds between sets. Most of what you hear and read about cluster training is based on using fairly heavy weights, but there is no reason why it can’t be done with lighter weights as well. You can refer to the following video for a variation on how to do cluster set training.
Cluster set training is a phenomenal way to increase your training volume and training density at the same time. Assuming you are pushing yourself, I would not advise doing more than two or three clusters per exercise. In the past, I have also referred to a cluster of sets as a series of mini sets. A series of four mini sets could be repeated two to three times for a total of eight to twelve mini sets consisting of three reps each. If you wanted to do an entire full body routine using cluster set training, the following workout could serve as an example that you could experiment with and adjust to suit your personal capacity, needs, and goals.
Full Body Cluster Set Routine
Do a few easy warm up sets with light weights before starting your cluster sets. Once you finish your warm up sets, I recommend increasing the weight to about 75 to 80% of your single rep max for your cluster sets.
The actual workout would be done using the following procedure with squats, and would then be repeated with bench press and seated pulley rows.
1st Cluster set
1st set: Do 3 reps
15 seconds rest
2nd set: Do 3 reps
15 seconds rest
3rd set: Do 3 reps
15 seconds rest
4th set: Do 3 reps
Rest at least 4 minutes before repeating a second cluster of sets for the same exercise.
2nd Cluster set
1st set: Do 3 reps
15 seconds rest
2nd set: Do 3 reps
15 seconds rest
3rd set: Do 3 reps
15 seconds rest
4th set: Do 3 reps
While cluster set training is often done to allow more training volume with heavy weights, it can also be done with lighter weights and more reps for each set within a cluster of sets. I believe this works much better than pushing a single set all the way to failure. I will discuss more about cluster set training in the next article. Best of training to you.