If you want to change your current way of exercise and you are not happy with muscular progress, may need to increase the intensity of your training by practicing some advanced training techniques. Cluster set training method of exercise is a great way to increase the intensity of your workout and thus to make your workout more interesting and efficient.
What is a cluster set training method ?
Cluster set training technique is successively performing a number of series ( usually 6-10 of same exercise ) by performing the same number of repetitions and using the same weight in each series, but with just limited time to rest between each series in order to allow a gradual exhaustion of a given muscle group ( for example to perform a drill by practicing this training method is the making of 10 bench-press series with 4 repetitions and time to rest 20-30 seconds between each set using the same weight ). The number of series and repetitions primarily depends on the individual capabilities of each trainees. The number of series should be 6-10, while the number of repetitions can be 4-8 reps. The number of repetitions shall be equal or less to the number of series ( except when performing exercises for the calves where will make 8 sets with 10 repetitions).
Rest between each series should be 20- 60 seconds, but if you do dead lift or squats can be higher compared to other exercises 60-90 seconds. What should be notice all active practitioners who choose to practice this training method is always increase weight in the next training.
The following selection of series, number of repetitions and rest between series is the choice for this training program :
10×4 or 10×5 – 10 series with 4 or 5 repetitions with 30-45 seconds rest between series. This approach is ideal for performing complex exercises for the major muscle groups such as chest, back and shoulders.
8×4 or 8×6 – This approach (8×4) are preferably used in performing complex exercises such as dead lifting and squats. 8×6 approach is good for hamstrings exercises and some complex exercises or the back.
6×6 – This approach is intendent to perform isolation exercises. Do 6 sets with 6 reps and 20-45 seconds rest between each series.
Choice and order of exercises :
Training 1 – Back and biceps
Exercise 1 – Dead lift 8×4
Exercise 2 – Barbell rows 8×6
Exercise 3 – Front pull downs 6×6
Exercise 4 – Dumbbell or barbell curls – 6×6
Exercise 5 – Dumbbell hammer curls 6×6
Training 2 – Chest and triceps
Exercise 1 – Bench press – 10×4
Exercise 2 – Incline dumbbell press -10×5
Exercise 3 – Dumbbell flys – 6×6
Exercises 4 – Skullcrushers – 6×6
Exercise 5 – Dumbbell extensions – 6×6
Two days rest
Training 3 – Shoulders and trapeze
Exercise 1 – Overhead barbell press – 10×4
Exercise 2 – Arnold press – 6×6
Exercise 3 – Side laterals – 6×6
Exercise 4 – Dumbbell or barbell shrugs – 6×6
Training 4 – Legs
Exercise 1 – Squats – 8×4
Exercise 2 – Leg extensions – 6×6
Exercise 3 – Harmstring curls or Romanian deadlift – 8×6
Exercise 4 – Seated or standing calf raises – 8×10
Two days rest and continue training 1