Build body weight strength with cluster sets
Hola from cloudy London city. Today I’m going to explain in a simple way what cluster sets are, when they work well and why they work well and how you can build body weight strength with cluster sets.
wtf are cluster sets?
The easiest way to describe a cluster set is that it’s like a long set broken up into 2-3 shorter sets with short rest periods in between and then a longer rest afterwards. Typically with a normal set you would do your reps and then rest and repeat. With cluster sets you would do a few reps eg 2-3 then rest 10-30s then do another 2-3. That’s one set. Then you would rest for longer. They’re usually used in compound multi joint lifts (eg deadlifts, chin ups, bench press, push ups and squats etc) and not for things like bicep curls. I personally find them best to use for strength but you could use them to build muscle and power.
What’s so good about them?
Better performance and more volume
They allow people do more volume at a higher intensity and they can improve performance. A review of cluster sets in The Journal of Strength and Conditioning Research found that cluster sets can reduce fatigue in a training session, leading to more consistent performance in the gym. (1)
Technique
Anecdotally I’ve found with my clients their technique is often better throughout the set as a whole as the rest means they can focus on it and perform the exercise better.
Possible strength increase
There was another study in the journal of strength and conditioning that compared subjects who followed traditional sets (4 x 10) and intra-rest interval sets (8 x 5) throughout 12-weeks. Authors found that both groups increased their strength in the tested lifts and saw a shift in muscle fibres, but the intra-rest set group saw slightly greater increases in strength. (3)
Here’s one example of how you could build body weight strength using cluster sets
how do you build body weight strength with cluster sets?
When you’ve been training for a while you might find with exercises like chin ups and push ups you get ‘stuck’ at a certain number. Some people call this a plateau. For example one of my clients has been learning push ups and wanted to get to 10 and she got stuck at 6 reps.
The main way to get stronger and build muscle is to progressively overload the body which simply means you do more work over time and your body adapts to it.
A really simple effective way to progressively overload the body is by increasing volume (in this case doing more reps at the same weight). We can build body weight strength with cluster sets as they allow us to have a short rest in the middle of the set which usually means you can do more reps in total. Eg my client was able to do 4 reps rest 20-30s then do 3-4 reps which meant 1-2 more reps than if we had just done 6 reps in one go.
You can build body weight strength really effectively with cluster sets but they also work well with other compound lifts like trap bar deadlifts.
Big takeaways
Do them first in the workout when you’re fresh
Use them mostly with compound exercises like chin ups and deadlifts
Best done with 2 or 3 mini sets in your clusters (eg 2 reps rest 2 reps rest 2 reps or 3 reps rest 3 reps rest)
Rest 2-3 mins after each big set if strength is your goal
I hope this helped and if you have any questions then email me at bvoytraining@gmail.com
If you’re interested in me being your coach you can apply below.
Ed
References
Tufano, James & Brown, Lee & Haff, Guy. (2017). Theoretical and Practical Aspects of Different Cluster Set Structures: A Systematic Review. Journal of Strength and Conditioning Research. 31. 848-867. 10.1519/JSC.0000000000001581.
Oliver JM, Kreutzer A, Jenke S, Phillips MD, Mitchell JB, Jones MT. Acute response to cluster sets in trained and untrained men. Eur J Appl Physiol. 2015 Nov;115(11):2383-93. doi: 10.1007/s00421-015-3216-7. Epub 2015 Jul 17. PMID: 26183257.
Oliver, Jonathan & Jagim, Andrew & Sanchez, Adam & Mardock, Michelle & Kelly, Katherine & Meredith, Holly & Smith, Gerald & Greenwood, Mike & Parker, Janet & Riechman, Steven & Fluckey, James & Crouse, Stephen & Kreider, Richard. (2013). Greater Gains in Strength and Power With Intraset Rest Intervals in Hypertrophic Training. Journal of strength and conditioning research / National Strength & Conditioning Association. 27. 10.1519/JSC.0b013e3182891672.