Interesting way to train both strength and hypertrophy in the same set from Christian Thibaudeau over at T Nation.
Cluster sets have always been great for strength gains. Here’s a new twist on them that’ll maximize hypertrophy too.
Cluster sets are one of the most powerful training methods for intermediate and advanced lifters. A typical set looks like this:
- Load the barbell (or machine) to 90% of your maximum, a weight you could normally lift 3 times.
- Do one rep and rack the bar. Rest 10 seconds.
- Do another rep and rack the bar. Rest for 10 seconds.
- Continue in this manner until you reach the maximum number of reps you can do, which should be between 4 and 6 reps
Regular clusters shine when it comes to muscle damage and mechanical stress, but they neglect the other two hypertrophy pathways: the release of local growth factors and the mTOR pathway. So if we want to make clusters even more effective, we should find a way to include these two elements. Here’s how.