Get Stronger with Cluster Training

Cluster training is a great tool to improve power, strength, and hypertrophy. The concept of cluster training is pretty simple. By taking inter-set rest, we are able to increase our training volume with a higher percentage of our 1RM. If you’ve been stuck in a training rut and need a new stimulus to get over the hump, cluster training may be the tool to get you there.

See how we program cluster sets with our athletes. Get your free workouts here: https://www.fitnessculture.com/cluste...

With a traditional set, you complete your reps all at once and then rest in between sets.
Example: 3x5 w/3 min rest between sets

With cluster sets, you may still do 3x5 w/3 min rest between sets but you will break each set into 5 singles taking short breaks during your set. One set would look like this:

Set 1, 5 total reps:
1st rep, Rest 20 sec
2nd rep, Rest 20 sec
3rd rep, Rest 20 sec
4th rep, Rest 20 sec
5th rep, Rest 2-3 min before the next set.

When it comes to sets and reps there isn’t a universal scheme. As a coach, you can use your best judgment to mix it up based on your training goal.

Based on the training goal we usually break up the reps like this:

Power: 3-5 total reps. So a set may look like this:
1-1-1 w/ 20 seconds rest between reps
2-2-1 w/30 seconds rest between clusters

Strength: 3-7 total reps. So a set may look like this:
1-1-1-1-1 w/15 seconds rest between reps
2-2-1 w/20 seconds rest between clusters

Hypertrophy: 8-12 total reps. So a set may look like this:
3-3-2 w/20 seconds rest between reps
4-4-4 w/20 seconds rest between clusters

Since our goal with a cluster set is to handle a heavier load for more reps, an easy way to program this would be to take your rep max for a particular rep range and add one more rep. So in our first strength example above you could use your 4RM with the goal to get an extra 5th rep. If you do this for multiple sets, it’s very easy to see how beneficial cluster training can be. Not only are you getting an extra rep on a cluster set, but you will also be able to complete multiple sets like this in one training session. Since most people aren’t aware of their reps maxes, in the Fitness Culture app we assign percentages to each set to help guide and challenge our athletes.

See how we program cluster sets with our athletes. Get your free PDF here: https://www.fitnessculture.com/cluste...

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