Cluster sets: how to perform many repetitions with high loads

Cluster sets: how to perform many repetitions with high loads


The advanced technique provides greater strength and, consequently, hypertrophy

Each piece of advice is valid for achieving good performance in your strength and hypertrophy training. It is not true? Even better when there is consistency with the goal of achieving the desired shape. In this sense, discover the “Cluster set” below: the technique to revolutionize your training.




Learn more about the cluster set

“The Cluster set is characterized by dividing the sets into small blocks so you can perform a greater number of repetitions with much higher loads. Another excellent technique for improving your results”, said the personal trainer Fernando Dragão.

Did you like this concept? Cute! Just be careful not to be too hasty with this new feature and take damage while training. Moderation is important in the excitement of this discovery.

“Be careful because it is a common technique with a lot of load. Don’t do it without the help of a professional or training partner. After all, each individual has different conditioning. Also, improper use of a technique can cause injuries,” warns Fernando.

How does it work?

What differentiates the cluster set from traditional sets is that instead of completing 12 uninterrupted repetitions on the bench press, the student completes four sets with three repetitions and a 20-second rest in each block. The goal is to perform four sets of clusters with 12 reps and split the miniset.

“After you finish the process, rest for a minute or two and repeat three times,” advises Dragão.

Reason for the emergence of this concept

It is easy to notice that muscles become weak and fatigued when training with a heavy load. Therefore, the main consequence is that the quality of the exercises is limited. Here’s the cluster set up just so you can improve performance.

Source: Terra

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