In this article, The Basics Of Cluster Sets, I’ll take a look at this somewhat newer technique – at least it is compared to the timeframe I came up in. Are cluster sets really any different than the classic intensity techniques like supersets, drop sets, or rest-pause? Or are they another useful tool you can use to get more out of your sets? We’ll answer that question, provide examples you can use today, and much more!
So What Are Cluster Sets?
A cluster set differs from the traditional set approach because it takes a standard set and breaks it into several sub or mini-sets by adding short in-set rest periods.
Aren’t They The Same As Drop Sets, Supersets, Tri-Sets, Or Giant Sets?
The short answer is no. Here’s why! Supersets, tri-sets, and giant sets all utilize different exercises done one right after the other. Drops sets are very similar, but with drop sets, the intensity is higher because you’re only resting long enough to change the pin on the weight stack, or grab a lighter pair of dumbbells. Plus, you typically go to failure before dropping weight.
Cluster sets use a single exercise. As noted, instead of doing a standard set of a single exercise, you’re doing several mini-sets using short rest periods. If anything, cluster sets are very close to rest-pause. In fact for me, they are a variation of rest-pause training.
Cluster Set Example
Ok, so we began this article with a definition of cluster sets. Now let’s look at a real world example. Let’s say it’s chest day. After warm-ups, you might perform 3-5 sets of 6 reps with 120 seconds of rest in between each set.
Here’s how you can apply a cluster set to this workout:
For your first set, you will perform 2 reps, then rest for 15 seconds. Then, perform 2 more reps. Rest again for 15 seconds, and perform 2 final reps. That’s one set. To be clear, you can adjust the number of reps per min-set according to your goals.
You can see the similarity to standard rest-pause sets. The primary differences are that this lets you use more weight because you’re only doing 2 reps, and, unlike rest-pause, you’re not training to failure.
The Benefits Of Cluster Sets
# 1 – They Help You Maintain Good Technique
It’s easy for your form to start to break down during a standard set, especially if you’re using heavy weight. Of course, you want to maintain correct form throughout the exercise and throughout all your sets. Using cluster sets can help you keep your form tight because you take a break after a predetermined number of reps.
# 2 – Cluster Sets Help You Build Muscle
Cluster sets allow you to train using more weight for more reps over what you would use doing a standard set. This will lead to greater muscle growth. Isn’t that what we’re all after?
# 3 – They Help Increase Strength
For the same reason as # 2, cluster sets improve strength because the short rest periods allow lifters to lift heavier weights for more reps. This is compared to standard sets where fatigue can limit reps per set.
# 4 – Cluster Sets Improve Endurance
Jumping off # 3, cluster sets minimize fatigue because you’re taking in-set rest breaks. This in turn improves your in-set endurance. That will mean you can do more work.
# 5 – They Save Time
Like most intensity techniques, cluster sets can save you time. Since you’re training at a higher intensity than regular sets, you can get done sooner and get on with your life.
Cluster Set Variations
Here are two effective variations to the standard cluster set.
Ascending Cluster Sets
Ascending cluster sets up the intensity because you’re increasing the weight for each mini-set. For example, let’s say you start our example bench press set with 185 lbs and perform your first cluster mini set of 2 reps. Add, say, 5 lbs, and do 2 more. Then, after your second rest, add 5 more lbs.
Fluctuating Cluster Sets
This approach is somewhat similar to reverse pyramiding, where you add reps and decrease weight for your working sets, making your first couple sets your heaviest. With fluctuating cluster sets, you increase the weight during the first 2-3 mini-sets, then decrease the weight on the last 1-2 mini-sets. For example, with the bench press, do 2 mini-sets of 2 reps each. For your first 2 mini-sets use 80% of your 1RM, then follow with 2 mini-sets at 70% of your 1RM.
How To Use Them In Your Routine
Once you’ve completed your warm-ups of your first exercise, perform 2-3 sets done cluster set-style. Using our bench press example:
Bench Press
2-3 warm-up sets x 15 reps
4 sets performed using 4 cluster mini-sets – 8 total reps per set
Incline Dumbbell Flyes
4 sets x 10-12 reps
Chest Dips
2 sets x 6-8 reps
Don’t Forget Your Supplements!
When it comes to supplements, I suggest whey protein powder such as Hi-Tech Precision Protein. Protein is, of course, the most important macronutrient. I advocate at least 1 gram of protein per pound of bodyweight. There are some current trends that suggest timing does not matter. However, it just makes sense to divide up your protein intake to 5-6 easily manageable servings.
Post-Workout Shake
One serving should be post-workout with carbohydrates. Mix up protein, fruit and maybe some Greek yogurt in your blender and you’re good. For those lifters that want a shake closer to the end of their workout, I suggest mixing your protein powder with 1- 2 servings of real food-based 5% Nutrition Real Carbs.
Pre-Workout Time!
From there, it’s time for a pre-workout. One of the very best pre-workouts is Gorilla Mind Gorilla Mode. Not only is this extremely well-dosed, it features HydroPrime® glycerol and creatine monohydrate. These are two of my favorite supplements, all in a single product. From there, you have any number of options, from EAAs, to natural testosterone boosters to prohormones. I suggest stopping by illpumpyouup.com, check it out, and stock up today!
Summary
As you can see, cluster sets are one more technique you can use to up the intensity of your training. As with all techniques as well as simply performing your reps, make sure you perform each rep slowly and under control. No rushing! I advocate 2 seconds concentric, 4 seconds eccentric, and a 2-4 second pause in the fully stretched position on your last set.
Another pet peeve of mine is watching lifters knock out an easy 10-12 reps, usually doing their reps like a speed racer. Then, when one rep feels a little tough, they quit, even though they could easily knock out 5-6 more. Don’t do that, it’s a waste of time! If you stop at a predetermined number when you could easily do more, you aren’t training anywhere hard enough! Add weight and get to work – and don’t forget cluster sets!
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