do clusters help with strength endurance? A lot of this research focuses on power/velocity/hypertrophy. Clusters resemble intervals in track training. The greatest benefit of intervals is to increase endurance in track. I wonder if the same is true of strength. This is a relevant question to many because in most sports strength endurance is as important if not more important than max strength/power.
Interesting. I never did cluster sets in terms of resting every 20 seconds. this would make so much sense when Olympic programs have such different requirements for rest. because the reset of the bar pushes you further near that recovery between reps. Plus, the different movement section creates rest.
What kind of frequency do you use this methodology for? I’m aware that it’s not to surpass 3 weeks due to the CNS strain but is that due to 4 sessions a week using this or 1? This is with regard to strength
I know im late, but it will depend on how much you wanna push the needle, i for one have used clusters on and off for 2 years. Whenever i pick them up again i do 1 set per movement i pick, i pick the big 4, dead,squat,bench and military. Right now i do bench 3 times per week and 2 of days i will use clusters. First week i will have my final set for the given movement be cluster. Then week 2 i will have changed out a normal set for a cluster so if its 3 sets bench per day, then second week is 2 sets of clusters two times per week. Then week 3 and 4 keep the amount of sets and increase weight as much as you can while still staying in 2 reps, rest 2 reps, rest 1 rep. Then you you can keep using clusters for some time but then you lower the weight and do 3 reps, rest, 3 reps, rest and then 2-3 reps. That should be done with your your normal 6 rep max, althought after 8 weeks i normally back away from using clusters for at least 4 weeks. I have found for myself more freqency with a lift and lower volume works very well for me. For instance doing chest 3 times a week with 5 sets per session works better than 2 sessions with one of 7 sets another of 8 sets. So if you handle volume the best, then a lower freqecy with more sets is better, if you deal with frequency better then do it more often When i say deal or handle these things better i mean, if you recover and adapt better to volume or frequency then do what you handle the best. Long winded answer i know, but i hope this helps and gives some idea to how to use cluster sets.
LOL @ Banting Diet and Rugby players. Yeah, I agree, it has to be tough going so low carb even if calories are high via fat and protein. But why would some feel good on Banting? Probably for the same reason Tom Brady swears by his grain-free approach. Reducing grains makes the joints feel better.
