Represent him, my brother! Do not stop now, keep pushing!
Have you heard that before, right? This is the most common chorus in all fitness classes and in most gyms focused on muscle development. It's not bad either. It's a chorus that drips from the discipline of the old school, classic ideas of strength and conditioning. The idea of representatives after reps is the one with which I grew up, coming from classic bodybuilders such as Frank Zane, Steve Reeves and Arnold Schwarzenegger. Go through your post, because it's the representatives who matter, it's like it always has been.
But that's not the only way. Discover the group of clusters, the underutilized training technique that can lead you to serious gains in power and strength. No, you will not see many people using this style in your average gym. But powerlifters use it, and the best athletes train for athletic performance. And science is more and more interested in classification.
What is a cluster set?
Your mind will take a while to get used to all the clusters. In general, you think of a set of 10 representatives as a set in which you make a representative, then following it immediately after, and the next one immediately after, and you keep doing it for all the scenery.
With a set of clusters, you take a rest interval of 10 to 30 seconds between each representative, or all the few representatives, in each set. You always take your traditional rest at the end of your set, too. Yes, it's a lot of rest, but there is a reason for that.
You will develop the strength and power of your body with sets of clusters.
Cluster sets have been used in a handful of practices, but I think they should be more widely used.
The big advantage of clusters: you will build a serious power in the short term, which can make you stronger and more muscular in the long run. You may not think of yourself as a powerful man or a very powerful man, but you can get more benefits than you think, whether at the bench press, the squat or the deadlift.
Watch the chiseled physique of your favorite NFL player. True story: most of these guys do not train with a huge number of reps, like your bodybuilding guys. They train with ideas such as cluster sets, building power and strength. Power and strength matter, directly and indirectly. You may not get the same pump from a group installed on the bench press, but you build an energy that will allow you to lift more weight the next time you do a "standard" workout with a bench press .
Improve your metabolic recovery, your hormonal response, and overall coping skills, and you'll develop the strength and power to improve your regular workouts.
Cluster sets concern quality representatives
A key advantage of the group set up in relation to your normal representative groups is all that remains. This prevents you from completely fatigued your muscles.
This also goes against the old training. The classic muscle building tells us that everything is a matter of time under tension, the length of time your muscles have to work instead of relaxing. Live time is also important, but here's what's most important: the quality of the movement.
When you do 15 repetitions of dumbbell curls or pews, but your form starts to break down, it's not worth it. And if you do not want your form to break down, you must use lighter weights. Take a short break every few repetitions, however, and you'll have the option to reset and focus again, hammering the form of an exercise while using a heavier load.
The volume of quality (total load lifted multiplied by the total number of representatives, if you know the calculation) has always been the determining factor for the construction of force, power and mass over time. Cluster sets showed a lower accumulation of lactic acid and less neuromuscular fatigue. This means that you can use them to accumulate much larger volumes than during your normal workouts.
So when should you regroup?
The majority of research has highlighted the main benefits of cluster training around strength and strength exercises. No, it's not dumbbell curls or side raises. You want to create groups with movements like squats, deadlifts, table presses and powerful cleanings.
Strength and power are relatively important prerequisites for solid fatigue. If you choose this athlete or bodybuilder, keep this in mind: these people can move large weights. Cluster sets will also help you move weight.
Your game plan of cluster game
You do not want to use cluster sets on each elevator, but only your most important and powerful exercises. A simple way to start: Create sets of bunches on the days of your legs and chest. Every other day, train as you normally would.
You will only use clusters of clusters during the first exercise of each day. So, the days of legs, you will start with the squats. Instead of doing, for example, 3 sets of 10 to 12 repetitions, you will make groups of two representatives for the legs.
You will do 4 sets of 6 reps in total. Do 2 reps at a time. After each pair of reps, re-extend the bar and rest for 30 seconds. Then make another 2 representatives. Re-rack again and make another 2 reps.
A lot of rest? Maybe, but you're going to go heavy in this program. You must use 85% of your max squat. Remain 3 minutes between the sets. Follow this heavy squat with 3 sets of 8 to 10 repetitions of deadlifts, and 3 sets of 8 to 10 repetitions per leg of inverted slots.
Day of the chest
On breast day, you will also use clusters on the bench press. Make sure the bench presses on your first exercise of the day and load the bar with 87% of your maximum of a representative. You will do 4 sets on the bench. Each series will consist of 5 repetitions, except after each repetition, you will have to re-archive the bar and rest for 20 seconds. Rest for 150 seconds between sets.
Follow this with inclined presses and firm pumps. Or, if your workout usually requires you to do a day with the top and bottom of the body, do rows and dumbbells after the bench press.
In either case, you do not just train with cluster sets all day long. You use them in small doses to get the most out of your workout.
It's the smart way to develop more muscle.