Cluster Set Training - Jaco De Bruyn

1
Jaco De Bruyn
In the simplest terms, cluster sets are sets with
short intra-set rest periods of 5-20 seconds that
help you perform more reps with heavier weights.
They give you the flexibility of more repetitions
with a heavy weight and more powerful
repetitions. You can combine intensity and volume
in new ways instead of doing the same thing over
and over again.
2
Muscle growth occurs in response to three
different triggers muscle damage, metabolic
stress, and cell swelling.
Perform clusters with higher reps when cutting
and lower reps when bulking. This will ensure you
tailor the potential of cluster sets to your
specific goals
When performing cluster sets, choose exercises
where you can rack the weight easily (squat,
bench) or exercises where you can rest the bar on
the floor after each rep (Olympic lifts,
deadlifts).
3
Of course, your goal is to get big instead of
training for strength. As indicated earlier,
cluster training offers flexibility in combining
volume and intensity.
Address
917 S. Lusk Street, Suite 200, Boise Idaho,
83706, USA
Website
http//www.jacodebruyn.com/cluster-set-training/