In this series of articles on cluster set training, I started the series by discussing the most common way to perform cluster sets, which is to do three to five mini sets consisting of two to three reps each, with only ten to twenty seconds of rest between mini sets. This is usually done with fairly heavy weights that are between 70% to 80% of your single rep max. An example of cluster set training is shown in the following video.
The Benefit of Cluster Sets
The benefit of cluster sets is that the onset of fatigue is delayed because you are taking a short break every two to three reps. Of course this allows you to do more reps within a cluster of sets, rather than doing one nonstop set of reps. While cluster sets are traditionally done with heavy weights, there is no reason they can’t be done with lighter weights and more reps.
A Cluster of 8 Sets of 8 Reps
Vince Gironda was an enormously popular trainer in bodybuilding circles during the 1950’s through the 1990’s. Probably more than anyone else, Vince popularized 8 sets of 8 reps per exercise. There is a sense in which Vince’s version of 8 sets of 8 reps was one giant cluster set because Vince recommended resting as little as fifteen seconds between sets. The standard amount of time for the completion of 8 sets of 8 reps was three and a half to five minutes when the sets were performed according to Vince’s rapid paced method.
Two Clusters of 4 Sets of 8 Reps
In my later years of training, I have frequently done Vince’s 8 sets of 8 reps routine, but I have found that I can use more weight and get a better pump if I break 8 sets of 8 reps into two cluster sets. This is done by starting with a cluster of 4 sets of 8 reps with little rest between sets. A three to five minute rest is then taken and another cluster 4 sets of 8 reps is performed. It feels much better when I divide 8 sets of 8 reps into two clusters. I recommend using about 55% of your single rep max when doing two clusters of 4 sets of 8 reps.
Two to Three Clusters of 3 sets of 6 Reps
Vince is also famous for recommending 6 sets of 6 reps for a mass building routine. Just as the 8 sets of 8 reps routine can be divided into two clusters of 4 x 8, the 6 sets of 6 reps routine can be divided into two clusters of 3 x 6. Of course the rest between sets within a cluster should be brief, and the rest should be longer after completing a cluster before doing the next cluster. I also believe you can benefit from doing three clusters of 3 x 6, which would give you a total of 9 sets of 6 reps. I recommend using about 60% to 65% of your single rep max for clusters of 3 x 6.
Super Setting Clusters
Remember that a cluster of sets is done with little rest between sets until the cluster is completed, then you need to rest the muscle group you have been working for at least three to five minutes. However, you can just about cut your workout time in half by super setting clusters of two different exercises that work opposing muscle groups. For example, start with a cluster of sets for one muscle by doing bench press, then switch to a cluster of sets for seated pulley rows before returning to a cluster of sets for the bench press three to five minutes later. I have found this to be effective for upper body exercises, but if you switch back and forth between legs and upper body, the cluster of leg work might leave you out of breath to the point where it interferes with the quality of your workout.
Cluster set training is a great way to get in plenty of training volume with a reasonable amount of weight in a short amount of time. In the next article, I will discuss pyramid clusters. Best of training to you.