clusters

Q: I work out four days a week and just recently tried using the cluster technique. So far, I’ve only used it on biceps although I plan on using it for all of the groups. I’m wondering if I should incorporate them every workout or once a week or what? I really like them, but they’re really intense and I’m concerned about overtraining.

A: If we are speaking of the same technique, there are two varying forms of cluster training—which are forms of the rest-pause protocol that’s been around for decades. The two forms are intensive and extensive, whereby the intensive method has you working at maximal loads (85% or 1-rep max) and the extensive method where you work at lower loads (80% of 1 rep max). Intensive is generally used for increasing strength and you would do 1 rep with 30-seconds rest before you do the next rep. Extensive really pushes volume up at heavy loads and you do this by performing 1 rep followed by ONLY 10 seconds rest, then you perform the next rep.

I personally use the extensive clustering technique and at most will use it on one bodypart every other week. This type of training is very hard on your nervous system, so if you want to get the most out of this method, I would suggest doing it only once per week (at the most), and wait at least 3 weeks before you do it with the same bodypart.

Shocking techniques are best served to shock, not as a workout staple. Best,

Vince

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