This is the third and final installment of a series of articles on cluster set training. Cluster set training simply refers to doing mini sets with very short rest periods of ten to twenty seconds between mini sets. For example, instead of doing ten consecutive reps, you would use the same weight that you would use for ten reps, but you would do four mini sets of three reps each with about fifteen seconds rest between each mini set. The advantage to this is that more reps would be done (twelve as opposed to ten) and the reps would tend to be more forceful. Cluster sets are most often done with heavy weights and mini sets consisting of three reps or less, but there is no reason why you can’t use cluster sets with lighter weights and higher reps for each mini set.
How to Pyramid Your Cluster Sets
In this article, I will be discussing a cluster training variation in which you pyramid your reps and weight. Nick Nilsson has an excellent variation of this with heavy weights. When using his method, you can cram more quality reps with heavy weights into a short amount of time. Nick calls his version, “Wave Loading Cluster Training.” You do it by starting with a moderately heavy weight that is used for three mini sets consisting of 3 reps, then 2 reps, then 1 rep. This would form a single cluster of 3-2-1 reps. Three total clusters of 3-2-1 reps should be done, and the weight should be increased from one cluster to the next. Of course it is super important to rest only ten seconds between each mini set of 3-2-1. Once a cluster of 3-2-1 has been completed, Nick recommends resting 2 minutes before doing another cluster of 3-2-1. You can see Nick’s version of cluster set training in his video:
This same principle of increasing the weight from one cluster to the next can be used with lighter weights. For example, you can use about 55% of your single rep max and do a cluster of 10 reps, 8 reps, and 6 reps with 15 seconds rest between each set within the cluster. Follow this with a three minute rest and use 60% of your single rep max to do a second cluster consisting of 8 reps, 6 reps, and 4 reps. Rest another three minutes and see if you can get 6 reps, 4 reps and 2 reps with 65% to 70% of your single rep max for your final cluster.
Create Your Own Variation Within The Context of Sound Principles
Of course there are no rules to weight training and you may create your own variation of cluster training to fit your own goals, needs, and preferences. Even though there are no rules to weight training, I still believe in principles that promote effective training, and one of the principles that I firmly believe in is to work out within the boundaries of strong training. This means to use strong reps and strong sets. Strong reps are forceful reps that do not slowdown in comparison with previous reps in a set, and strong sets are sets that are done while a muscle group is at full strength. In other words, avoid fatigue to the point where your rep speed starts to slow down and your strength diminishes as your workout proceeds. Work to your capacity of strong reps on your last set of a cluster, and work to your capacity of doing as many clusters as you can without growing weaker. Follows these recommendations and you will find cluster set training to be an efficient way to gain strength by doing a substantial amount of training without the need for long, arduous workouts. Best of training to you.