Intro:
I don’t enjoy being in the gym. I will put in the work required to attain the results I want, but no more. Therefore efficiency is the goal of my workouts. I am a big believer in focusing on large compound movements first and adding accessory movements when time allows. Lately, I’ve been experimenting with cluster sets on some movements where I have begun to plateau. A “cluster set” is a set that uses near maximal weight with short rests between reps, allowing for more volume of work at heavier weights. An example of a cluster set would be to choose a weight you can only squat 3 times in a row, however, you will take a 15-30 second rest (after racking the weight) in between each rep with the goal being to complete 5 reps in the cluster set. If done properly you should need at least 4 minutes of rest before you are ready for your next cluster set. Clusters are taxing on the central nervous system, so you shouldn’t use them for more than 2 exercises a workout, or more than 4 consecutive weeks for a particular movement. Always listen to your body, there is no sense in overextending yourself for a single repetition only to need 2 months to recover. But trust me, depending on who you are that can be easier said than done.
Things you should know:
Below is a simple workout that I have enjoyed immensely. To increase the efficiency of the workout I’ve added bicep movements of increasing intensity in between sets of chest movements. Please use your safety pins when working with heavyweights, especially if you are lifting alone. Always warm up adequately, it usually takes me 4 sets of increasing weight to reach my working weight. But warm-ups should be just that, warm-ups. Don’t burn yourself on dinky weights before clusters. That is hypertrophy training, I’ll cover that in a later post.
Clusters / Chest
Round 1
- Barbell Bench Press – 4×5 cluster sets (4 sets of 5 reps using your 3 rep max) with 4 minutes rest between sets
- Standing Biceps Curl – 4×15 (1 set of 15 reps to be performed during each 4-minute rest)
- Bonus – if you get bored between sets, try some bodyweight calf raises.
Round 2
- Incline Bench Press – 3×5 cluster sets (can be done with a smith machine or barbell) with 3 minutes rest
- Hammer Curl – 3×8 (should be considerably heavier weights than used for round 1 curls)
Round 3
- Chest Fly – 3×8 regular sets (can be performed with dumbbells, fly machine, or pec deck. 2-minute rest)
- Standing Biceps Curl 3×6 (Heavy, this should not be fun. Perform during rest from Chest Fly)
Round 4 (Bonus)
- Incline Dumbbell Press – 3×8 regular sets (lighter weight, form first, drop weight if needed)
- Incline Curl with Weighted Stretch – 3x15x30 count (perform 15 curls on an incline bench with lightweight followed immediately by a weighted stretch at the bottom of the movement. This should burn, a lot.)
(It will take a minute to get a feel for this style of workout. Picking the right weight is extremely important, feel free to drop or add weight when needed.)
Stretch out and go live your life.