If you ever choose to use cluster sets in your training, you can pyramid your cluster sets. For those who are not familiar with the use of cluster sets, they are basically done by breaking up a set into a series of smaller sets with short rest between sets. For example, if you can bench press 200 pounds for a maximum of ten reps before reaching failure, you would divide those ten reps into three sets by doing a set of five reps, followed by a set of three reps, followed by a final set of two reps with fifteen to twenty seconds of rest between sets. You would then rest three minutes before doing another cluster set for bench presses.
The Advantage Of Using Cluster Sets
The advantage of using the cluster set method is that all of your reps will be forceful reps. You won’t need to slow down and do grinder reps at the end of the set because the short rest periods between sets will help you to regain strength to lift forcefully before doing the next set.
Avoid Strain and Struggle
At my age, I don’t do well pushing to failure any more. In spite of all of the high intensity indoctrination I have had crammed into my mind, and in spite of the scientific literature that insists on the necessity of pushing your sets close to failure, I have been amazed at how unimportant it is to train to failure. The reason I mention this is because I do not recommend that you strain or struggle when doing the cluster set workouts listed in this article. Instead, focus on perfect form for all of your lifts. If you feel that you are not getting enough stimulation from the workout, do not push harder, just train more often. If you gradually add more workouts to your weekly training, your body will tell you when you have reached the point where you are training often enough.
When you keep repeating the cluster set workouts listed in this article, they will become easier and the weights will start to feel lighter. If the weight for a given lift feels lighter and easier for three consecutive workouts, increase the weight by five pounds.
Pyramid Your Poundages
Cluster sets can be pyramided by increasing the weight and decreasing the reps from one cluster set to the next. An important clarification is that you should not increase the weight within the same cluster of three sets. Instead, keep the weight the same for all three sets. After completing a cluster set, rest the muscle group you have been working for at least three minutes. When you return to work the same muscle group, you should increase the weight for the next cluster set. Make sure you decrease the total number of reps with the increased weight. After completing the second cluster set, rest the muscle group for at least three minutes again before returning for a third cluster set with an even heavier weight. When increasing the weight, always decrease the total number of reps to a lower number than the previous cluster that was done with less weight.
If you are new to the use of cluster sets in combination with pyramiding your weight, I suggest the following workout for each exercise performed.
Cluster Set 1 = 15 reps which will be divided into three mini sets as follows:
Set 1: 8 reps with 60 to 65%
Set 2: 4 reps with 60 to 65%
Set 3: 3 reps with 60 to 65%
Rest the muscle group being worked at least 3 minutes before doing cluster 2.
Cluster set 2 = 12 reps which will be divided into three mini sets as follows:
Set 1: 6 reps with 65% to70%
Set 2: 4 reps with 65% to 70%
Set 3: 2 reps with 65% to 70%
Rest the muscle group being worked at least 3 minutes before doing cluster set 3.
Cluster set 3 = 10 reps which will be divided into three mini sets as follows:
Set 1: 5 reps with 70% to 75%
Set 2: 3 reps with 70% to 75%
Set 3: 2 reps with 70% to 75%
.
Heavier Cluster Sets
If you like heavier weights than what was listed above, a heavier option is listed below:
Cluster set 1 = 10 reps which will be divided into three mini sets as follows:
Set 1: 5 reps with 70% to 75%
Set 2: 3 reps with 70% to 75%
Set 3: 2 reps with 70% to 75%
Rest the muscle group being worked at least 3 minutes before doing cluster set 2.
Cluster set 2 = 8 reps which will be divided into four mini sets as follows:
Set 1: 4 reps with 80%
Set 2: 2 reps with 80%
Set 3: 1 rep with 80%
Set 4: 1 rep with 80%
Rest the muscle group being worked at least 3 minutes before doing cluster set 3.
Cluster set 3: = 6 reps which will be divided into four mini sets as follows:
Set 1: 3 reps with 85%
Set 2: 1 rep with 85%
Set 3: 1 rep with 85%
Set 4: 1 rep with 85%
Of course, the workouts listed can be adapted and adjusted to fit your own preferences for your workouts. The main thing is to understand the concept of how to do a cluster set, and to understand how to pyramid the poundages from cluster set to cluster set. My hope is that there comes a time when you find it beneficial to use or modify these concepts for your own training. May God bless you with the best of training.