I cluster training are part of the interval training methods; they are used to be able to maximize the volume in the training session.
This workout is widely used in training oriented force, because performance is increased by maintaining it over time without deteriorating when volumes are raised.
The cluster is an effective tool for giving one new shock to the body and guarantee new benefits, as well as to break the monotony of set training with weights.
Let's discover all the secrets of cluster training!
What is cluster training?
Cluster training is a type of training that involves the use of short rest periods between sets (usually between 10 and 30 seconds) and allows us to do more reps with heavier weight.
La main difference between traditional weight training and cluster training, to use a practical example, is that in traditional lifting you perform a series of squats for 5 repetitions, rest for 2/3 minutes after the series and then move on to the next one; in the training cluster, on the other hand, the series of 5 is divided into 4 mini-sets of 2 repetitions, with a pause of 10/15 seconds between one mini-set and another.
This it allows us to reach 8 repetitions; at first it may seem difficult to think of being able to do 3 more repetitions with maximum weight, but the strength of cluster training lies precisely in this.
What are the benefits of cluster training?
Our benefits of the cluster derive from the possibility of performing more repetitions with a greater weight; whenever you manage to keep the intensity high and do more repetitions, you will immediately notice an immediate improvement in strength and musculature.
Cluster training can easily adapt to each exercise / set / rep to make it more conducive to increasing strength or hypertrophy, depending on the goal.
If, for example, your main goal is strength, you should aim to keep the movement load high and the repetitions low, with short rests; in the case of hypertrophy, on the other hand, the clusters allow you to use a weight that is normally used to build strength and allow you to increase the number of repetitions that can be done with this weight, in an interval of 8/12 repetitions, more suitable for hypertrophy, increasing the total time the muscle is under tension.
In conclusion
Cluster training can be set in different ways and can be changed according to your goal, but the fThe ulcer of this workout lies in the rest intervals between repetitions; make sure you take full advantage of the rest period between one repetition and the next.
It is possible to use the cluster for most of the exercises, but since the goal is to increase strength and muscles, it is logical that the exercises that are best suited to cluster training are the multi-joint and barbell ones.
And you, have you ever used this type of training? How did you find yourself? Let us know in the comments and remember to follow us on our telegram channel
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