Cluster Training For Breakout Strength

By Christopher Smith, CSCS

Last updated: May 14, 2015

156
SHARES
Lifting a 4-rep max 5 times in a single set is impossible, right? Not with cluster sets, the technique
that redefines your limits and sets a new benchmark for strength!
Sometimes lifting is really, really simple. Sure it can get a little complicatedespecially
as you advancebut the basics never change. Want to get strong? Lift something heavy
a bunch of times. Want to get stronger? Lift something heavier a bunch of times. Your
body adapts to the demands it experiences. This is what's known in training and rehab
circles as the "specific adaptations to imposed demands" or SAID principle.
Unfortunately, in action things get complicated pretty quickly. For instance, say you can
only lift a given weight four times. Should you:

lift it until you can't lift it anymore; or

find a way to lift it more times than you think you can?

Don't worry, this isn't going to be another article about forced reps and other
adventures beyond failure. On the contrary, once you get the hang of the technique
known as "cluster sets," you'll get stronger using heavy weights without forced reps
coming into the equation.
Intrigued? You should be.

THE CLUSTER SET

In a cluster set, you utilize intraset rest periods to perform more reps than you would
normally be able to. Unlike a standard rest-pause set, however, you won't perform reps
to exhaustion or failure firstquite the opposite, in fact. During a cluster set, you
perform a certain number of reps, rest, and then repeat the routine until the set is over.

DURING A CLUSTER SET, YOU PERFORM A CERTAIN NUMBER OF REPS, REST, AND THEN
REPEAT THE ROUTINE UNTIL THE SET IS OVER.
Let's use that 4-rep max as an example. Using the cluster method, you would perform 5
reps with it per set, one rep at a time, with 20 seconds of rest between reps. You're
essentially performing multiple mini-sets within each cluster.
Programming clusters can be a bit tricky. You need to use a load heavy enough to
impose a significant demand and promote strength, but not so heavy as to overwhelm
the body and disallow the goal number of reps. You also need to perform enough total
reps to yield better results than you could get with a standard set, but still avoid failure.
For these reasons clusters are best used with a load of at least 85 percent of your onerep max. I realize this can make using cluster training seem like a daunting task, but the
solution is all in the planning. This table isn't set in stone, but use it as your starting
point when putting together a cluster-training program.

CLUSTER TRAINING

% 1 RM

Reps per Mini-set

Total Reps per Cluster

82-85%

8-12

85-87%

8-10

90%+

5-10

Keep in mind that the primary goal of cluster training is to improve strength and power.
Sure, you might gain some muscle, but don't treat this like traditional bodybuilding
training. On the contrary, you want to avoid failure in order to get all of the reps done in
a smooth and explosive fashion. But make no mistake: Cluster training is still a very
demanding method. Think about it: It's typical to perform as many as 20 reps with a
load of 90 percent of your one-rep max. That's a lot of work!
Because the weights are so heavy, cluster training shouldn't be utilized for more than a
few strength-oriented movements per training cycle. In the program below, clusters are
reserved for one upper-body and one lower-body strength movement only. Using them
for more than this can compromise your results and increase the risk of injuries.
Now that some ground rules have been established, use cluster training to boost your
squat and bench in a four-day-per-week program over the course of four weeks.

WEEK 1
DAY 1
1

BARBELL SQUAT
3 sets of (4x2) reps, 20 sec., 85%, rest 3 min.

BULGARIAN SPLIT SQUAT

3 sets of 20 reps, rest 60 sec.

TRISET

LEG EXTENSION
3 sets of 10 reps, rest 30 sec.

LEG CURL

3 sets of 10 reps, rest 30 sec.

DECLINE SIT-UP
3 sets of 30 reps, rest 60 sec.

DAY 2
1

BENCH PRESS

3 sets of (4x2) reps, 20 sec., 85%, rest 3 min.

INCLINE DUMBBELL PRESS

3 sets of 12-15 reps, rest 60 sec.

SUPERSET

REVERSE-GRIP BENCH PRESS

3 sets of 8-10 reps, rest 30 sec.

DUMBBELL FLY
3 sets of 15 reps, rest 60 sec.

DAY 3
SUPERSET

CLEAN HIGH PULL

4 sets of 5 reps, rest 60 sec.

WEIGHTED PULL-UP
4 set of 5 reps, rest 2 min.

SUPERSET

ROMANIAN DEADLIFT
3 reps of 8-10 reps with 3-sec. eccentric, rest 30 sec.

DUMBBELL ROW
3 sets of 12-15 reps, rest 30 sec.

AB WHEEL ROLL-OUT
3 sets of 10 reps, rest 60 sec.

DAY 4
1

MILITARY PRESS
4 sets of 5 reps, rest 90 sec.

TRISET

FRONT PLATE RAISE

4 sets of 15 reps, no rest

LATERAL RAISE
4 sets of 15 reps, no rest

DUMBBELL SHOULDER PRESS

4 sets of 15 reps, 60 sec. rest

TRISET

REAR-DELT RAISE
3 sets of 15 reps, rest 20 sec.

SKULLCRUSHER
3 sets of 12-15 reps, rest 20 sec.

INCLINE DUMBBELL CURL

3 sets of 12-15 reps, rest 60 sec.

WEEK 2

DAY 1
1

BARBELL SQUAT
3 sets of (4x2) reps, 20 sec., 85%, rest 3 min.

BULGARIAN SPLIT SQUAT

4 sets of 15 reps, rest 60 sec.

TRISET

LEG EXTENSION
4 sets of 10 reps, rest 30 sec.

LEG CURL
4 sets of 10 reps, rest 30 sec.

DECLINE SIT-UP
4 sets of 15 reps, rest 60 sec.

DAY 2
1

BENCH PRESS
4 sets of (4x2) reps, 20 sec., 85%, rest 3 min.

INCLINE DUMBBELL PRESS

4 sets of 10-12 reps, rest 60 sec.

SUPERSET

REVERSE-GRIP BENCH PRESS

4 sets of 8-10 reps, rest 30 sec.

DUMBBELL FLY
4 sets of 15 reps, rest 60 sec.

DAY 3
SUPERSET

CLEAN HIGH PULL

5 sets of 5 reps, rest 60 sec.

WEIGHTED PULL-UP

5 set of 5 reps, rest 2 min.

If you can't use weight, just perform as many reps as possible.

SUPERSET

ROMANIAN DEADLIFT
4 reps of 8-10 reps with 3-sec. eccentric, rest 30 sec.

DUMBBELL ROW
4 sets of 12-15 reps, rest 30 sec.

AB WHEEL ROLL-OUT
3 sets of 10 reps, rest 60 sec.

DAY 4
1

MILITARY PRESS
5 sets of 5 reps, rest 90 sec.

TRISET

FRONT PLATE RAISE

4 sets of 20 reps, no rest

LATERAL RAISE
4 sets of 20 reps, no rest

DUMBBELL SHOULDER PRESS

4 sets of 15 reps, 60 sec. rest

TRISET

REAR-DELT RAISE
4 sets of 20 reps, rest 20 sec.

SKULLCRUSHER
4 sets of 12-15 reps, rest 20 sec.

INCLINE DUMBBELL CURL

4 sets of 12-15 reps, rest 60 sec.

WEEK 3
DAY 1
1

BARBELL SQUAT
4 sets of (5x1) reps, 25 sec., 90%, rest 3 min.

BULGARIAN SPLIT SQUAT

4 sets of 15 reps, rest 60 sec.

TRISET

LEG EXTENSION
3 sets of 8-10 reps, rest 30 sec.

LEG CURL
3 sets of 8-10 reps, rest 30 sec.

DECLINE SIT-UP
3 sets of 50 reps, rest 60 sec.

DAY 2
1

BENCH PRESS
4 sets of (5x1) reps, 25 sec., 90%, rest 3 min.

INCLINE DUMBBELL PRESS

4 sets of 8-10 reps, rest 60 sec.

SUPERSET

REVERSE-GRIP BENCH PRESS

3 sets of 8-10 reps, rest 30 sec.

DUMBBELL FLY
3 sets of 15 reps, rest 60 sec.

DAY 3
SUPERSET

CLEAN HIGH PULL

4 sets of 5 reps, rest 60 sec.

WEIGHTED PULL-UP

4 set of 5 reps, rest 2 min.

SUPERSET

ROMANIAN DEADLIFT
3 reps of 8 reps with 3-sec. eccentric, rest 30 sec.

DUMBBELL ROW
3 sets of 10-12 reps, rest 30 sec.

AB WHEEL ROLL-OUT
3 sets of 10 reps, rest 60 sec.

DAY 4
1

MILITARY PRESS
4 sets of 5 reps, rest 90 sec.

TRISET

FRONT PLATE RAISE

3 sets of 15 reps, no rest

LATERAL RAISE
4 sets of 15-20 reps, no rest

DUMBBELL SHOULDER PRESS

3 sets of 15-20 reps, 60 sec. rest

TRISET

REAR-DELT RAISE
3 sets of 15-20 reps, rest 20 sec.

SKULLCRUSHER
3 sets of 10 reps, rest 20 sec.

INCLINE DUMBBELL CURL

3 sets of 10 reps, rest 60 sec.

WEEK 4
DAY 1
1

BARBELL SQUAT
3 sets of 5 reps at 75%

BULGARIAN SPLIT SQUAT

3 sets of 15 reps, rest 60 sec.

TRISET

LEG EXTENSION
3 sets of 10 reps, rest 30 sec.

LEG CURL
3 sets of 10 reps, rest 30 sec.

DECLINE SIT-UP
3 sets of 50 reps, rest 60 sec.

DAY 2
1

BENCH PRESS
3 sets of 5 reps at 75%

INCLINE DUMBBELL PRESS

3 sets of 15 reps, rest 60 sec.

SUPERSET

REVERSE-GRIP BENCH PRESS

3 sets of 10 reps, rest 30 sec.

DUMBBELL FLY
3 sets of 15 reps, rest 60 sec.

DAY 3
SUPERSET

CLEAN HIGH PULL

3 sets of 5 reps, rest 60 sec.

WEIGHTED PULL-UP

3 set of 5 reps, rest 2 min.

SUPERSET

ROMANIAN DEADLIFT
3 reps of 8-10 reps with 3-sec. eccentric, rest 30 sec.

DUMBBELL ROW
3 sets of 10 reps, rest 30 sec.

AB WHEEL ROLL-OUT
3 sets of 10 reps, rest 60 sec.

DAY 4
1

MILITARY PRESS
3 sets of 5 reps, rest 90 sec.

TRISET

FRONT PLATE RAISE

3 sets of 15 reps, no rest

LATERAL RAISE
3 sets of 15 reps, no rest

DUMBBELL SHOULDER PRESS

3 sets of 15 reps, 60 sec. rest

TRISET

REAR-DELT RAISE
3 sets of 15 reps, rest 20 sec.

SKULLCRUSHER
3 sets of 10 reps, rest 20 sec.

INCLINE DUMBBELL CURL

3 sets of 10 reps, rest 60 sec.

A NOTE ON NOTATION
At first glance, cluster set notation looks a little strange. For instance, you'll commonly
see descriptions like this:

(4x2) x 3, 20s @ 85%

3 sets of (4x2) reps, 20 sec, 85%

What this means is that you will perform 4 mini-sets of 2 reps, resting 20 seconds
between each. That's one cluster, and you'll perform 3 total cluster sets using 85
percent of yor one-rep max. Rest at least 3 minutes between each complete cluster set.
If 85 percent sounds strange or way too specific to you, maybe this type of training isn't
for you just yet. It's of utmost importance to use an accurate one-rep max, ideally based
off of a "training max," which is a max you could perform pretty much any day you walk
into the gym. A training max should not be:

the max you nailed after a peaked competition program

the max you got the day you were psyched out on an insane pre-workout
the max you got that one time, but it nearly killed you

If you only know your max based off ideal conditions, try using 90-95 percent of that as
the basis for this program.

EARN YOUR NEW MAX

Used properly, cluster training is one of the most effective methods out there for
increasing strength. While it isn't the best option for hypertrophy, it can definitely lay
the framework for impressive muscle gains when followed up with a higher volume
program.

SLEEP BIG, PLACE A MAJOR EMPHASIS ON RECOVERY, AND GET ADEQUATE CALORIES
AND PROTEIN.
Given the focus on low reps and heavy weight, supplementing with creatine during this
program is a great choice. Sleep big, place a major emphasis on recovery, and get
adequate calories and protein. This type of training can hit your central nervous system
hard, so plan ahead and don't let exhaustion creep up on you.
Then, when this four-week phase is concluded, considering following it up with a highervolume phase such as my pre-exhaust hypertrophy program to piggyback off of your
new strength gains and turn them into muscle.

By Alex Nurse
Last updated: Nov 11, 2015

2.3K
SHARES

If you're still using last year's weight on chest day, you're in dire need of some new
methods to pack on size and strength. Here are 4 worth working into your bench-press
game.
Go ahead, glance around the gym. Think you don't have anything in common with the
powerlifter over at the squat rack doing heavy sets, or the competitive bodybuilder
pushing past muscle failure in his chest training? Think again. Each of these athletes
faces the same stubborn roadblocks you do, none of which is worse than hittingand
getting stuck ata training plateau.
Getting stuck at a given weight is among the most challenging circumstances you can
encounter in the gym. You could be training with the same poundage for months, and
the only things that are going up are your sense of frustration and blood pressure.
What separates the successful from the unsuccessful is their response to the challenge
of moving up to the next level. Never is this truer than with the bench press, a flagship
that my bodybuilders and others equate with overall success.
Remember, our muscles are like babies. Every new form of stimulus excites them in a
different wayonly not for very long. The change of stimulus could be a different grip
type, a new pulling angle, or a different piece of equipment doing the same movement.
Change is essential.
So put down the baby rattle, get under the bar, and use these techniques to bench
more weight.

BENCH BOOSTER 1: CLUSTER SETS

Clustering, whereby repetitions are interspersed with short rest periods, is an old-time
classic. Although there are a limited number of scientific papers published on this
training method, I can tell you from experience that few things work better to make you
strong. Clusters sets have been suggested as a means to delay fatigue by replenishing
energy stores, allowing for higher power outputs to be performed for each
repetition.1 This method can lead to improvements in strength-endurance (more reps
with eye-popping weight), and may be a superior method for enhancing muscular
strength, power, and growth.

CLUSTER SETS CAN LEAD TO IMPROVEMENTS IN STRENGTH-ENDURANCE

(MORE REPS WITH EYE-POPPING WEIGHT), AND MAY BE A SUPERIOR METHOD
FOR ENHANCING MUSCULAR STRENGTH, POWER, AND GROWTH.
Start with a weight that's 90-95 percent of your one-repetition maximum (1RM). Get
under the bar and do 1-2 repetitions before putting the bar back. This is considered a
"microset." After each microset, wait 10-40 seconds and do another. Do this until you've
performed 2-4 microsets, or 2-8 total repetitions.
Congrats! You have now completed your first "macroset." Take a regular 3- to 5-minute
rest and complete as many macrosets as you can (usually around 4) until you can't
complete any more.
The concept here is that you're prolonging the amount of time you're handling highintensity weight. Before long, your 1RM will naturally increase.
It's worth noting that clustering can also be done while lowering the bar (the eccentric
portion) in addition to pressing it upward (the concentric portion). Here, choose a weight
that's anywhere between 90-110 percent of your 1RM. (Yes, that's rightwith negatives
you can choose a weight that's more than you can lift for a single rep.)
But if you're doing negatives you'd better have an attentive spotter to help you lift the
weight on every rep. Or else.

BENCH BOOSTER 2: REVERSE MOVEMENTS

Ever notice that with the bar on your chest, your first rep is oftentimes the most
difficult? That's because as you lower a weight, elastic energy builds up in the tendons,
which is then released through the concentric contraction, increasing power output.
Hold the bar at the bottom of the range of motion for several seconds, or allow it to
settle on safeties in the power rack, and you eliminate that elastic energy stored within
the muscle (also called stretch reflex). You've just made the movement more difficult at
the bottom of the rep.

EVER NOTICE THAT WITH THE BAR ON YOUR CHEST, YOUR FIRST REP IS
OFTENTIMES THE MOST DIFFICULT?
With reverse movements, you're now you're going to train at the lower end of the ROM
to increase your strength. Set up pins in the power rack so you can begin your bench
with the bar just over your chest and begin each rep pushing from a dead stop from the
bottom up (as opposed to the top down). If this reminds you of how deadlifts are done
from the floor from a dead stop, you're exactly right. Because the exercise is now
initiated without the help of the stretch reflex, it changes the nature of the exercises
and recruits yet-untapped motor units into the motion.
Momentarily rest the bar on the safeties, or simply hold the barbell in the bottom
position for a few seconds. Both eliminate the stretch reflex. Remember, quickly
reversing direction at the bottom defeats the purpose because you're trying to make the
movement hardernot easier!

BENCH BOOSTER 3: POWER TRAINING

Increasing rep speed and explosiveness can elevate your strength gains, so training
with light weights (about 40 percent of your 1RM) using plyometric movements can help
you learn to accelerate the speed of the bar.2,3 The idea here is to perform repetitions
fasterspecifically the concentric movement. This type of training focuses on power
development and will improve how quickly you're able to activate high-threshold muscle

fibers. Because this typically requires you to let go of the bar, use either a Smith
machine or a unit designed to be done with plyometric training. Do 4-6 sets of 4-5 reps
with that light weight. Push as fast as you can.

BENCH BOOSTER 4: CYCLE YOUR EXERCISES

If your bench press stagnates, maybe you should stop bench pressing! For a while,
anyway.
Every movement pattern has a number of alternative exercises. For the bench, that
could mean substituting dumbbells for a barbell, or using a slightly wider or closer grip
on the bar. A handful of other exercises worth trying require the same motion as the
bench press, yet are very different.
Try out these five substitutions for a few weeks. Maintain the same level of intensity, or
relative weight, before coming back to the bench press. You'll likely find your max
weight has improved.

CLOSE-GRIP BARBELL BENCH PRESS

Floor Press: This press shortens the range of motion. By allowing the plates (or
elbows, if using dumbbells) to contact the floor, you'll minimize the influence of
the stretch reflex.

Close-Grip Barbell Bench Press: The close-grip barbell bench press is a bench
press with a grip within shoulder width. This helps improve triceps strength, often
a weak link in the bench press.

JM Press: This is a cross between a medium-grip bench press and a skullcrusher,

so it clearly attacks your triceps. Get a feel for this movement before tackling
heavy weight.

Board Press: A board press is a bench press with a board on your chest that's
used to shorten your range of motion (instead of safeties in a power rack). If
you're stronger in your chest than in your triceps, a board press can help to
shorten the ROM and focus more on the contribution from the triceps.

Barbell Guillotine Bench Press: This is another medium-grip bench press

(though you can use a wider grip here as well). Instead of lowering the bar to
your lower pecs, lower it carefully to a point between your collarbone and Adam's
apple.

As with any other exercise, you'll experience diminishing returns as you do more bench
pressing. You'll have to find new ways to blast through training plateaus. You can
minimize those plateaus by incorporating new exercises and techniques into your
training. In six weeks, you'll have one more thing in common with those other big guys
in the gym.
REFERENCES

1. Haff, G. G., Hobbs, R. T., Haff, E. E., Sands, W. A., Pierce, K. C., & Stone, M. H.
(2008). Cluster training: a novel method for introducing training program
variation. Strength & Conditioning Journal, 30(1), 67-76.
2. Lyttle, A. D., Wilson, G. J., & Ostrowski, K. J. (1996). Enhancing Performance:
Maximal Power Versus Combined Weights and Plyometrics Training. The Journal
of Strength & Conditioning Research, 10(3), 173-179.
3. De Villarreal, E. S. S., Requena, B., & Newton, R. U. (2010). Does plyometric
training improve strength performance? A meta-analysis. Journal of Science and
Medicine in Sport, 13(5), 513-522.

CLUSTER SET TRAINING FOR

STRENGTH AND SIZE
Use this proven, big-weight method to max out your
total poundages on your very next session, no matter
your goal.
BY NOAH BRYANT, CSCS
Whether you are a bodybuilder getting ready for the stage, an athlete looking to increase
force production, or a bouncer at the local kick and stab looking to get that edge you
need to protect the door; break out the stopwatch and give cluster sets a try.
Cluster sets are sets with built-in, intraset rest periods allowing for more weight, reps,
and total tonnage lifted. For example, instead of doing 4 sets of 6 repetitions, you would
perform 4 sets of 2+2+2 repetitions with 30 second intraset rest. This would be written
as:

4 X (2+2+2) 30 SEC. INTRASET

Simply put, it allows you to lift more weight for more reps, which leads to more
potential muscle growth and strength gains. This is, after all, the reason that we sweat
and toil and bleed day after day in the gym.
One of the beauties of using cluster set training is that it creates an almost infinite
number of variations you can use to achieve your specific training goals. You can
manipulate sets, reps, intraset rest, and inter-set rest depending on your desired
outcome.
Now, you may be saying to yourself, this sounds a lot like rest-pause training, and it is
similar; but there are some differences. Both methods take advantage of your bodys
explosive energy stores and their ability to replenish quickly but in the rest-pause

method of training you have a set load and that load (or more precisely, the fatigue it
induces) dictates the volume. In cluster set training you have a set volume and load that
are pre-determined. Also, while in rest-pause training fatigue is a big goal, during cluster
sets this is not the focus.
Cluster set training presents a technique to decrease some of the metabolic fatigue that
is formed during the use of traditional, no rest sets.
According to Dr. Greg Haff, a leading sports scientist, The introduction of a short rest
interval between individual or a series of repetitions appears to result in a partial
replenishment of PCr (phosphocreatine) during the intraset rest interval which is
reflected in a performance enhancement.
Cluster sets should be used for your core lifts for the day. For example, on upper body
day, use cluster sets for the bench press, incline bench and military press. But once you
get to your auxiliary work (i.e. tricep extensions, front raises, side raises, etc.), go back
to using normal sets and reps.
Cluster set training can benefit bodybuilders, strength athletes, Olympic lifters, or
anybody looking to solidify their position atop the gym food chain.

CLUSTER SET TRAINING FOR SIZE

As we know, the heavier the weight lifted the greater the muscular tension and the
greater the number of muscle fibers recruited. This means that there is more potential
for growth with heavier loads lifted.
Cluster sets allow you to lift more weight for the same number of sets and reps you
would normally do. So instead of doing 4 sets of 12 reps at 70-75% you can do 4 sets of
(3+3+3+3 reps) at 80% with 30 second intraset rest. Thats more weight for the same
amount of volume, which equates to explosive muscle growth!
A sample workout for a bodybuilder on his upper body day may look like this:

Exercise

Sets

Bench Press

Incline Bench Press

Military Press

Dumbbell Flye
Preacher Curl
Front Raise
Dumbbell Lateral Raise
Hammer Curl
1 Perform these clusters set style. Do five reps, rest 20 seconds, five reps, rest 20
seconds, then another five reps. Thats one set. Rest 2-3 minutes between cluster sets.
Rest 60-90 seconds between all other sets and exercises.

CLUSTER SET TRAINING FOR THE STRENGTH ATHLETE

When training for strength we are more concerned with load intensity. Cluster sets
allow for more near maximal repetitions per workout.

3
3
3
3
3

Lets look at a squat workout as an example. If you were planning on doing 4 sets of 4
reps, maybe you would use 300 pounds. But lets do 4 sets of (2+2 reps) with 30-second
intraset rest instead and bump the weight up to 315-320 pounds. Which one would you
guess would lead to greater strength gains? Thats right, the cluster set.

CLUSTER SETS FOR THE OLYMPIC LIFTER

Elite Olympic lifters are no stranger to cluster sets, they have been using with them (with
great results) since Moses wore shorts. Cluster sets are especially important because of
the technical proficiency required in the snatch and clean and jerk. Intraset rest periods
allow the mind and body to prepare for the next rep, rather than a high-volume race to
failure.
You can adjust intraset rest periods depending upon which phase of training you are in.
In the accumulation or volume phase, shorten the rest periods to 15-20 seconds, but
when weights get to near maximal efforts increase the intraset rest to 30-45 seconds.
For example, on a Clean day, the workout may look like this:
Exercise

Sets

Clean

Incline Bench Press

Clean Pull

Front Squat
Romanian Deadlift
1 Perform these cluster set style. Do two reps, rest 30 seconds, two reps, rest 30
seconds, then another two reps. Thats one set. Rest 3-5 minutes between cluster sets.

4
3

2 Perform these cluster set style. Do one rep, rest 30 seconds, one rep, rest 30
seconds, then another single rep. Thats one set. Rest 3-5 minutes between cluster sets.
Rest 60-90 seconds between all other sets and exercises.
Since there are countless ways you can manipulate cluster sets, they can be used to
accomplish just about any goal. Including cluster set training in your routine can give
you that extra push you need to reach your size or strength goals.
Noah Bryant, CSCS, is a two-time NCAA Champion and four-time All-American in the
shot put, with a personal record of 20.80 meters. He holds the school record in the shot
put at the University of Southern California. Noah represented the United States in the
2007 World Track and Field Championships and the 2011 Pan-American Games. He
was regarded as one of the strongest shot putters in the world, with a 210 kg. clean and
a 150 kg. snatch. Noah provides online and in person training specializing in Olympic
lifting and sport performance. Visit his website at www.noahstrength.com.

Cluster Set Training

By Jaco De Bruyn, WBFF Pro Muscle Model | 05 December 2016
Curious about the best exercise intensifier? What do you think well suggest that you
havent heard before: dropsets, continuous tension, rest-pause and other intensity
techniques? Not quite. We suggest a different route: cluster set training.

WHAT EXACTLY IS IT?

In the simplest terms, cluster sets are sets with short intra-set rest periods of 5-20
seconds that help you perform more reps with heavier weights. They give you the
flexibility of more repetitions with a heavy weight and more powerful repetitions. You can
combine intensity and volume in new ways instead of doing the same thing over and
over again.
Lets look at a cluster training twist on a traditional set of 9 straight reps. You do a set of
3+3+3, with short rest intervals within the set. This cluster set offers a higher anabolic
stimulus, enabling you to lift a greater total weight in comparison with straight reps.

How does cluster training differ from restpause?

To answer that question, we must look at muscle growth from a muscle failure angle.
Muscle failure is the point where your muscle is completely fatigued to the extent that it

cannot perform another repetition with proper biomechanics. Working to muscle failure
creates micro-tears in the muscle, and as a result, the bodys self-healing mechanism then
comes into play. The micro-tears are repaired, and after periods of adequate rest and
proper nutrition, muscles grow back bigger and stronger. Higher weight creates more
muscle tears and greater growth.
Rest-pause is used at the end of a standard set using a moderate weight. In rest-pause,
you finish a normal set and then take a 10-20 second break before trying to push out as
many extra reps as possible. You do this maybe once or twice, until you reach total failure.
In cluster training, pauses are incorporated throughout the set, so you can use much
heavier weights and reach muscle failure on each mini set in the cluster. What this strategy
does is allow you to use heavier weight for more reps, in turn creating more micro-tears and
setting the stage for more growth.

The Science Behind

Cluster
Training
Muscle growth occurs in response to three different triggers: muscle damage, metabolic
stress, and cell swelling.
Muscle damage is the phenomenon that we described earlier. By performing reps with
heavy weight to failure, you cause micro-tears in the muscle. These micro-tears are then
repaired and fortified, causing the muscle to become bigger and stronger than before. This
is how powerlifters get so big lifting heavy weights.
Metabolic stress is the burn you feel when you do a longer set. It is caused by the buildup of
metabolic byproducts that are a result of work and energy production. These byproducts
actually have a direct effect on the muscle, acting as chemical messengers that trigger
growth. Longer sets and intense compound movements cause a great deal of metabolic
stress, and thereby elicit more growth. This is how olympic lifters get big and ripped.
Cell swelling is the oh-so-coveted pump. The result of massive amounts of blood flowing to
your muscles. Believe it or not, the pump actually triggers growth as well. The thing is, when

a cell swells beyond it's potential, it is faced with two options: grow or die. In most cases,
the cell will choose to grow rather than die. Sets that use moderate weights for moderate
reps, and intesifiers like rest-pause and drop sets cause a massive pump, and thus trigger
growth. This is the bread and butter of bodybuilding-type training.
The key to cluster sets is that it causes all three of these triggers. Short mini-sets with
intermittent pauses allow you to use really heavy weight, which elicits muscle damage. The
large number of total reps in the cluster causes a great deal of metabolic stress. And the
combination of these two factors elicits a massive pump. Instead of focusing on one growth
stimulus at a time, cluster sets allow you to attack the muscle from all angles, and provide
the greatest growth stimulus possible.

How long has it been around?

Cluster training has been around for more than fifty years, and used by strength
athletes, Olympic lifters and powerlifters. Weightlifting coach and head coach of the
US weightlifting team at the 1978 World Championships Carl Miller popularized this
concept. Prominent advocates of cluster training include Christian Thibaudeau,
Charles Poliquin, and Ashley Jones.
Initially, cluster training was more focused on developing relative strength, defined as
the ratio of your strength to your body mass. Back then and now, it was one of the
methods of training for athletes who wanted to be as strong as possible at the lightest
bodyweight. The obvious areas of application for this technique include boxing, MMA,
wrestling and weight-lifting. Additionally, cluster training is also useful for athletes
involved in sports requiring strength without too much muscle mass, such as figure
skating, cycling, bobsledding and gymnastics.
Of course, your goal is to get big instead of training for strength. As indicated earlier,
cluster training offers flexibility in combining volume and intensity. You can program
cluster sets that stimulate your muscle and nervous system to produce high levels of
muscle growth (hypertrophy).

Cluster sets for hypertrophy

As you may be aware, a heavier weight exerts greater muscular tension and
recruits a larger number of muscle fibers. This means there is more potential for
growth with heavier loads. Cluster sets enable you to lift more weight for the
same number of sets and reps that are part of your normal routine. Instead of
doing four sets of 12 reps at 70%75% of your one-rep max (1RM, which is the

maximum amount of weight you could lift only once for any given exercise), you
can perform four sets of (3+3+3+3 reps) at 80-90% with 15 second intra-set
rest periods. Youll be working with more weight for the same number of reps,
but greater overall volume (volume = sets x reps x weight), leading to sizeable
muscle growth.

Another cluster set routine is Thibaudeaus extended

fives. The objective behind an Extended 5s cluster is to
do a set of 10 reps with a weight that you could
normally lift for only five reps. A set in Extended 5s
cluster training could look like this:

Load the bar with your 5RM (it's a weight that you can lift 5 times without
your form noticeably suffering, and typically about 85% of your 1RM), and do five
reps.

Rack the bar and rest for 712 seconds

Get back under the bar and do another 23 reps.

Rack and repeat the 712-second rest.

Complete a final 23 reps to finish the cluster set. You would have done 10
reps with a weight that you could usually lift for only five reps. Rest for 35
minutes before moving on to your next cluster set.

Programming clusters
When programming clusters, you need to use a heavyenough load to place a significant demand on the muscle
and promote strength, but not so brutally heavy that it
prevents your body from cranking out the target number of
reps. You also need to do enough total reps to match the
number that you would do with straight sets
As the work is so intense, cluster training shouldn't be used for more
than a few movements in each training cycle, and not for an extended
period of time. For instance, a program can reserve the clusters for
one or two upper-body and one or two lower-body movements only,
for a four week training block.

6x6cluster set
Fewer sets and a greater number of reps are more compatible with fat loss periods.
While you're cutting, recovery is often hampered due to the decrease in Calories,
therefore it is a good idea to use slightly lighter weights in order to reduce the amount of
muscle damage you incur. The compromise is that these slightly longer sets will elicit
greater metabolic stress, which not only triggers muscle growth, but amplifies fat loss.

8x3cluster set
For brutal compound movements like the deadlift or squat, you can start with an 8x3
cluster set. You can also increase your intra-set intervals to 30 seconds between sets.
Keep in mind that cluster set training with squats and deadlifts can be quite dangerous,
especially if you don't have a spotter. Make sure you are ready to dump the weight
safely if necessary. Biting off more than you can chew will not accelerate your progress.

10x4cluster set
In the10x4 cluster set, there are 10 sets of 4 reps. This pattern finds a middle ground
between the more metabolically driven 6x6 and the strength based 8x3. At the same

time, it is probably the most demanding, and can be adjusted to any type of exercise to
elicit the maximum growth stimulus.

Tips on cluster set training

When performing cluster sets, choose exercises where you can rack the
weight easily (squat, bench) or exercises where you can rest the bar on the
floor after each rep (Olympic lifts, deadlifts).
Perform clusters with higher reps when cutting and lower reps when bulking.
This will ensure you tailor the potential of cluster sets to your specific goals.
Limit the frequency and duration for which you use cluster sets. Do anything
too often or for too long and you will stop responding.

Cluster Sets: A Simple Way to

Add Strength and Power
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Quick and Easy High-Intensity Burpee Workout
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fast workout. CrossFit coach Scott Supler demonstrates how to perform a quick, high-intensity
workout he calls the 100-Burpee Challenge.

Views: 85,665
There are hundreds or even thousands of ways you can change a workout to boost your gains.
Sometimes a simple swap of one exercise for another does the trick. Other times, changing up
the sets and reps is the answer.
There's also a way you can change how you perform your sets by using cluster sets.
In a traditional set, you perform each rep consecutively. You might take a brief pause between
reps if you're exhausted, but the only scheduled rest is between sets. For example, you typically
knock out, let's say four reps, and then take two minutes of rest before starting the next set.
There's nothing inherently wrong with this approach; however, if you're an advanced athlete
looking to eek out every last possible gain in strength, size or power, or if you're stuck on a
plateau, cluster sets might provide a much-needed challenge to your muscles.
RELATED: 3 Tips to Burst Through a Plateau
During a cluster set, you rest between reps during a set. It's common to perform one to two reps
for up to 10 total reps, resting for 10 to 30 seconds between rep blocks. A typical cluster set
might look like 4x2+2+2+2 with 15 seconds rest between rep blocks and 2 to 3 minutes of rest
between sets.
In the video above, we demonstrate how a cluster set like this would look during a Deadlift.

According to Dr. Gregory Haff, the key benefit of cluster sets is the extra rest during the set.
Your muscles are able to briefly recover when you set the weight down, which allows you to lift
more weight for more reps. Also, cluster sets reduce fatigue so bar speed remains high while
overall technique throughout the set is superior.

When all is said and done, cluster sets let you perform more high-quality reps with a weight you
wouldn't be able to lift for that many traditional reps. This increases the amount of work done by
your muscles, which is the key to causing improvement.
Haff's research found that cluster sets appear most effective for developing power with exercises
such as Power Cleans. Consecutive reps may recruit more motor units and cause greater fatigue,
making them effective for strength development.
WATCH: Simple Steps to Perfect the Clean
However, it's possible to use cluster sets in almost every weight-bearing exercise. Stick to heavy
barbell lifts, such as Squats, Deadlifts and the Bench Press, or power exercises, such as Power
Cleans or Snatches. Do no more than two cluster sets in a single workout, because they place a
ton of stress on your body and they take a long time to complete.
Here are three common ways to structure cluster sets based on your training goal:

Power Cluster Set

Sets/Reps: 3x1+1+1

Rest between reps: 30 seconds

Rest between sets: 3 minutes

Weight: 80-90% Max

Strength Cluster Set

Sets/Reps: 3x1+1+1+1+1

Rest between reps: 30 seconds

Rest between sets: 2 minutes

Weight: 85-95% Max

Muscle Building Cluster Set

Sets/Reps: 1x1+1+1+1+1+1+1+1+1+1

Rest between reps: 15 seconds

Rest between sets: N/A

Weight: 75% Max

Sets/Reps: 3x4+4+4

Rest between reps: 10 seconds

Rest between sets: 2-3 min.

Weight: 75% Max

OR

Topics: DEADLIFT | WORKOUTS | POWER | EXERCISE | CLEAN | LIFTS | FATIGUE

Updated: October 01, 2015

Andy Haley - Andy Haley is the Performance Director at STACK, and has
been with the Company for over six years. A certified strength and conditioning

specialist (CSCS) through the NSCA, he's worked with hundreds of elite performance
experts to create articles and videos to educate STACK's audience with safe and ef
Become a Contributing Expert

Cluster Training
TAGS: energy system, Jamie Bain, maximal effort, christian thibaudeau, Charles Poliquin, hypertrophy

Cluster Training
Cluster or rest-pause training involves using short inter-set rest periods
of anywhere from 1030 seconds to produce more powerful repetitions
or more repetitions with a heavy weight. Big proponents of cluster
training include Charles Poliquin, Christian Thibaudeau, and Ashley
Jones. I like using clusters because they are a bit different, they're
extremely challenging, and above all, they work! In the following
article, I'm going to share the theory behind cluster training and
discuss the various types of clusters I've used with great results.
Warning! The exact science behind the efficacy of cluster training has
yet to be fully understood. For those not interested in the theory

behind cluster training, skip to the types of clusters section. For those
who want to indulge their inner geek, keep reading!

ATP-PC recovery
The ATP-PC energy system is responsible for energy production for the
first 1015 seconds of maximal exercise. Therefore, it's important for
strength and power events. To fully replenish the ATP-PC system, it
takes about three minutes, but initial recovery is much quicker. After
30 seconds, it can be 70 percent recovered. By using short inter-set
rest periods, athletes can perform more reps with a heavier weight or
more powerful reps with a sub-maximal weight when training for
power.

Post-activation potentiation
Post-activation potentiation (PAP) is an increase in force production of
the skeletal muscle following a previous muscular contraction (Sale
2002). The science behind PAP warrants another article, so I wont get
bogged down in it. Essentially, every rep you perform has an excitatory
effect on the muscles and nervous system involved. If there is little
fatigue, a more forceful contraction can be produced subsequently.
This leads to my next point

Fitness fatigue theory (lactate)

Any training stimulus has two effectsa fitness effect and a fatigue
effect. Your performance is a balance between these two opposing
factors (Chiu 2003). PAP takes advantage of the heightened fitness to
increase force production, but if you perform a set with many reps,
more fatigue will be involved and performance will decrease. So with
traditional sets, more fatigue is accumulated in the form of lactic acid,
thus you can't take advantage of the fitness effect or PAP. With cluster
training, there is little fatigue, so you can make the most of PAP and
each rep should be more explosive than the last (Haff 2008).

Types of clustersstrength

Classic 5 X 1 cluster: Using a load that is about 90 percent of your one

rep max (RM), perform one rep, rack or drop the bar, rest 1015
seconds, and then repeat for five total reps and a total rest of three
minutes. Repeat for the desired number of sets (often written as 5(1)).
This method has you lifting five reps with what is roughly your 34RM
and always increases maximum strength.

Types of clustershypertrophy
It is believed that for hypertrophy to take place lactic acid is required
(Schoenfeld 2010), so these cluster techniques initially require higher
reps before a short rest. These techniques have the benefit of
improving both strength and power.
Thibaudeaus extended fives: Using a 6RM load, perform five reps, rest for
1015 seconds, and perform two more reps. Rest another 1015
seconds and perform one final rep. Rest for 23 minutes and repeat for
the desired number of sets. Make sure to rack the weight for every rest
period! With this technique, you perform eight reps with your 6RMa
brilliant stimulus for hypertrophy.

Verkhoshansky extended set: Here you perform 15 reps with 85 percent of

your 1RM with inter-set rest periods of 3045 seconds. This is usually
done as a finisher after other strength work and can be brutal. You
perform as many reps as possible, rest briefly, and then go again in
this fashion until you hit 15 reps. It may go something like this: eight
reps, 30 seconds rest, three reps, 30 seconds rest, two reps, 40
seconds rest, one rep, 45 seconds rest, one final rep, and then run for
the sick bucket (Verkhoshansky 1967).

Power

Research has shown that cluster training may increase force or velocity
when training for power (Haff 2003, Haff 2008, Hansen 2011). Cluster
training is believed to be most effective when training for power.
Common ways of training for power include:
4 X 2 cluster: Perform four cluster sets of two reps with ten
seconds rest between cluster sets and three minutes rest
between sets. The load depends on programming but will
normally range from 4060 percent of your 1RM.
5 X 1 cluster: Perform one rep, rest for 30 seconds, repeat for
five total reps, and then rest three minutes. Repeat for the
desired number of reps.

When to use clusters

Clusters are best used with compound barbell exercises. You could do it
with dumbbells, but having to pick the weights up and get set before
each cluster set eats into your time and is a nuisance. Ideally, use
exercises where you can rack the weight easily (bench, squat) or
exercises where you can rest the bar on the floor after each rep
(Olympic lifts, deadlifts). Cluster training is pretty demanding and
should only be used with advanced trainers. I prefer to use them if a
tough week is planned where I know there is a subsequent deload
planned. Cluster training is a high intensity and high volume technique
so program accordingly.
Cluster training is a novel method that can be used for strength,
power, and hypertrophy. It can be an exciting new stimulus for athletes
and it works. Olympic lifters have been using this technique without
even intending to and it certainly hasnt hurt them! Give some of these
techniques a try, and Im certain that you'll be one step closer to your
goals.
References
Chiu LZF, et al (2003) The fitness-fatigue model revisited:
Implications for planning short- and long-term
training. Strength and Conditioning Journal25(6):4251.
Haff GG, et al (2003) Effects of different set configurations on
barbell velocity and displacement during a clean pull. Journal
of Strength and Conditioning Research17(1):95103.
Haff GG, et al (2008) Cluster training: a novel method for
introducing training program variation. Strength and
Conditioning Journal 30(1):6776.
Hansen KT, et al (2011) Does Cluster Loading Enhance Lower
Body Power Development in Preseason Preparation of Elite
Rugby Union Players Journal of Strength and Conditioning
Research 25(8):211826.
Sale DG (2002) Post-activation potentiation: Role in human
performance. Exercise and Sports Science Reviews 30:13843.
Schoenfeld BJ (2010) The mechanisms of muscle hypertrophy
and their application to resistance training. Journal of Strength
and Conditioning Research24(10):285772.

 Verkhoshansky Y (1967) Special Strength Training: Manual for

Coaches.

Get Strong With Singles Training

Lift maximum weight for maximum strength with singles training.
By Josh Bryant, MS, CSCS | July 21, 2014
Are you sick of training programs that make you weak and line the pockets of
infomercial marketers? If the answer is yes, look no further than singles training.
Singles, aka one-rep training, is a tried-and-true, no-nonsense, results-producing,
strength-building method that has worked for legends like strongman Bob Peoples and
The Scranton Strongman Jim Williams to the greatest bench presser of all time, Jeremy
Hoornstra. My client Jeremy just broke the raw bench world record in the 242 weight
class a record that stood for nearly 30 years. He benched 675 pounds raw, shattering
the previous record of 603.5 pounds.

The Stigma of Singles

Theres a stigma attached to singles. Many coaches and trainers believe theyre unsafe
because they put a lot of strain on your muscles and connective tissue. And it does,
which is why this protocol isnt for beginner or intermediate trainers.
Also, some believe singles demonstrate strength but dont actually build strength
because of a lack of work, but I say pea hockey (the Appalachian term for
nonsense)! Try deadlifting 15 sets of singles at 80 percent of your one-rep max with a
30-second rest interval between singles. Youre working and building strength.

Limit Strength Base

Your limit strength is your base. Limit strength, or the amount of force you can exert in
one all-out effort, is the foundation of both athletic training and physique building. In
other words, its how much weight you can lift for a one-rep max. Limit strength is
tested by lifting maximal weights. A max-effort movement is generally classified as 13
repetitions with greater than 90 percent of your one-rep max.
Powerlifting is the most effective measurement of limit strength. In all other sports, limit
strength is just a component and, as an athlete advances and becomes stronger,
decreasing amounts of time are devoted to building his limit-strength base. Powerlifting
is limit strength and relative strengthyou lift as much weight as possible for a one-rep
max. There is no time limit to lift the weight, and you are compared to competitors
within your weight class.
The best way to test limit strength is with a one-repetition max in a core movement.
Many people question the safety of this practice; but think about it: Form can break
down with heavy weight but also with fatigue. Doing a one-rep max, you risk some form
breakdown. Doing a repetition max with 8590 percent of your one-repetition max, you
are still lifting heavy weight, but fatigue will also play a role, setting the path for
technical breakdown.
Many times injuries happen on a balls-out last rep of a squat or deadlift rather than on
heavy a one rep set. The mindset for a heavy single is just that: to perform a heavy

single. For max reps, there is no true mindset besides one more and push through the
pain. Technique from a psychological standpoint is the focus when maxing; it seems to
be put on the back burner for rep maxes.

The Singles Scene

There are different techniques for adding singles training to your routine. Here are some
of the most common:
The Dinosaur Training Method, popularized by Brooks Kubik, is doing five singles in
one workout, starting light and progressively adding weight each set where the final set
should be a max effort. Initially, you can work up to a two-rep max (for a single) on your
last set and then weekly make small jumps.
Cluster Training catalyzes strength gainsstart by using 90 percent of your onerepetition max, perform a single, and then rest 20 seconds between singles. Do 4 to 6
singles, then rest 5 to 7 minutes and repeat the process. This training is extremely
demanding and cannot be used on a weekly basis. Cluster training intensity can be
increased or decreased not only by adjusting bar weight but by adjusting the number of
singles, the number of cluster sets, and of course, the rest intervals.
Daily Max Training simply means you work up to a daily max. The max is your max for
the day, but the key to not overtraining is the max means the most you can lift without
psyching up or any technical breakdown. Poor form, failure, and emotional arousal
cannot be part of the modus operandi for daily max training.
Density Training is a method of performing total work in a prescribed amount of time,
approximately 10 to 15 minutes. Select a specific weight and do as many singles as
possible within the time frame. Keep increasing the singles within the given time frame
or keep the number of singles the same and reduce the time to completionintensity
through density!
Rest/Pause Training is a favorite of old-time strength aficionados. Its the method Jim
Williams used in Rockview Penitentiary to build a world record bench press. Put 85 to 95
percent of your max on the bar and do a single. Rest 15 to 30 seconds and repeat; your
goal is to complete as many singles as possible.

Singles Guidelines and Benefits

Perform singles in a Compensatory Acceleration Training (CAT) style, which is

a training method made popular by Fred Hatfield. Its the process of putting
maximum force into the bar each rep.

Concentrate on technique; singles build technique. Singles also force neural

adaptations for competitive lifts. In other words, you lift one rep in a contest so you
get more coordinated at lifting one rep.

Vary the weights; working up to a one-rep max is great, lifting 15 singles is great,
5 singles at 90 to 95 percent is great as well. Doing the same thing all the time is
wrong! However, each aforementioned method of singles has benefits.

Piling more iron on the bar is the most obvious way to progress, but you should
also manipulate rest intervals and the number of sets performed.

Singles help gain strength without adding muscle mass, which is great for
athletes looking to stay in the same weight class.

Try cluster sets. For instance, bench press 90 percent of your one-repetition max
for a single, and then rest 15 seconds. Do this for 4 sets. Rest 3 minutes. Repeat. Rest

3 minutes. Repeat. You have done 12 reps at 90 percent!

Single reps arent for everyone, especially not beginners. Choose what works for you,
what you enjoy, and what's safe for your level.

Build Muscle With Heavy Singles

by Christian Thibaudeau | 11/11/13

Tags:
Bodybuilding

Here's what you need to know...

1.

Single-rep sets typically are used to display strength, but they can be
used to build size and strength if you combine load, volume, and density.
2.
The heavy work increases the recruitment of the growth-prone fasttwitch fibers. The volume initiates the cell signaling responsible for growth,
and the density work will provide maximum fiber stimulation.
3.
To make this work, you need to divide the training of your main lift into
two segments: the heavy segment and the volume/density segment.
I dislike doing more than five reps per set. It's just how I'm wired. I can go
really hard, but my muscles just seem to tank as the reps get high. And if I try
to save energy by not going all out on the early reps, I wind up taking myself
out of the zone mentally. Basically, I'm doomed to perform low reps forever!
That's okay, though, because smart lifters understand that sets of less than
five reps build strength. After all, that's what powerlifters, Olympic lifters, and
strongman competitors do. But is it possible to use very low reps to optimally
build muscle mass? Specifically, is it possible to build a lot of muscle mass
doing only sets of 1 rep?
In the past I would've said yes. My explanation would be that if you do a very
high number of heavy singles (15-20 singles with 92%+), you'd reach the
volume required to stimulate growth.
The problem is that while this will build muscle mass, it can also wreak havoc
on both the nervous system and the joints. So today, my answer to the
question would still be yes, but I'd use a much different approach.

The Mass Trifecta

To maximize muscle growth you need three things:
1.
2.
3.

Load
Volume
Density

Any one of these three will build muscle all by itself, but for optimal results you
need to combine some heavy lifting, sufficient volume, and a high density of
work.
The heavy work increases the recruitment of the growth-prone fast-twitch
fibers. The volume provides the mechanical stimulus necessary to initiate the
cell signaling responsible for the growth process. Finally, the density of work
will provide maximum fiber fatigue/stimulation while also leading to an
optimally anabolic hormonal milieu.
It brings up this question: Can you employ all three factors using only singles?
Not at the same time, but in the same workout?
With single-rep training, it's easy to achieve the "heavy" factor. After all,
singles are closely associated with Max Effort loading. With volume, however,
the answer is sketchier. If the volume is done at the same time as the heavy
loading (e.g., doing 20 singles with 92% or more), you'll run into problems
fairly quickly, so that's not the answer.
The key to getting the most out of volume work with singles is to use density
work. Going for a high "density" of heavy (but not maximal) singles on a big
lift will let you get the required volume in, while still attaining the muscle fiber
fatigue required to maximize growth all without the neural and joint health
drawbacks.
To make this work, you need to divide the training of your main lift into two
segments: the heavy segment and the volume/density segment.

The Heavy Segment

For the heavy segment, first ramp up to a training 1RM (the maximum
amount of weight you can lift on that day with solid form). You want to reach
your maximum in about 8-10 sets. Start at 60% and gradually work your way
up in 1-rep sets. (You may perform more than 1 rep for the first two sets to
help get warmed-up.)
After you hit your training 1RM, perform 3 more singles one with 95%, one
with 92%, and one with 90% of the day's training 1RM.
So, the heavy segment might look like this:

1 x 10 with barbell only

1 x 5 135 pounds
1 x 3 185 pounds
1 x 1 205 pounds
1 x 1 225 pounds
1 x 1 245 pounds

1 x 1 265 pounds
1 x 1 285 pounds
1 x 1 305 pounds
1 x 1 325 pounds
1 x 1 307.5 pounds (95%)
1 x 1 300 pounds (92%)
1 x 1 292.5 pounds (90%)

The Volume/Density Segment

After finishing your heavy segment, you'd perform
the volume/density segment, choosing a load between 75 and 85%. (Any
lighter and won't get the desired motor recruitment.) There are two ways to
approach the volume/density segment:
1.
Do as many singles as possible in a specific amount of time.
Or the reverse:
2.

Do a prescribed number of singles (e.g., 30) in as little time as possible.

Clearly the amount you rest between reps is a significant factor in either
version, so while you must re-rack the barbell and reset with every single rep,
you should try to rest as little as possible.

Here are some options on how to do the volume/density portion of the

workout, in order of difficulty:
1.
2.
3.
4.
5.

Perform 30 singles with 80% as fast as you can.

Perform as many singles as possible with 80% in 8 minutes.
Perform 25 singles with 85% as fast as you can.
Perform as many singles as possible with 85% in 7 minutes.
Perform 10 singles with 85% as fast as you can. THEN perform 20
singles with 80% in as little time as possible.
6.
Perform 15 singles with 85% as fast as you can. THEN perform 15
singles with 80% in as little time as possible.
7.
Perform 20 singles with 85% as fast as you can. THEN perform 10
singles with 80% in as little time as possible.
8.
Perform as many singles with 85% as you can in 2 minutes. THEN
perform as many singles with 80% as you can in 6 minutes.
9.
Perform as many singles with 85% as you can in 4 minutes. THEN
perform as many singles with 80% as you can in 4 minutes.
10.
Perform as many singles with 85% as you can in 6 minutes. THEN
perform as many singles with 80% as you can in 2 minutes.

Of course there are countless other possibilities but these ten are the right mix
of volume, load, and density. More volume will not lead to greater results.
This density segment elicits a sense of urgency that will increase your focus.
And since you reset on every repetition, you'll have the opportunity to dial in
your technique so each rep can be as close to perfection as possible. This will
better load the muscles, thereby making the workout safer and more
productive.
Just to make sure you've got it, you're first going to do the heavy
segment and ramp up to doing a series of heavy singles, as described above.
Then you're going to move on to the volume/density portion of the workout
by doing, for example, as many singles as possible with 85% of your 1RM in 7
minutes.
Now you're using all three growth factors at the same time using only singles.
Sweet

Singles Training For Strength and Powerlifting

by Trigg

Over the past couple of months I have been utilizing "singles" training in my workouts. While a
couple of months does not make me an authority on singles training, it has garnered some insight
into the style of training, and has also provided me with a comparative base to examine results of
past programs as opposed to this new style. I will offer some of these insights, as well as some other
suppositions in this article.
Singles training is training a lift for a series of sets of 1 "rep" lifts. These lifts are NOT 1 rep maxes
(as in "how much can you single"), but rather any weight done as a single rep. These "singles"
should only be used on the powerlifts, or something similar in nature. I see no sense in doing singles
on small muscle groups (bicpes, hamstrings, etc.), but I suppose someone is doing them
somewhere. By nature of only doing one rep per set, it only makes sense that the weight should be
relatively heavy, but not "all out", especially when just beginning. The number of sets, or singles, to
utilize in a workout is variable I suppose, but I have been using 10 "singles" per workout with approx.
30 seconds rest between each set. I started all weights at approx. 85% of what my 1 rep max is for
the particular lift. I add 10 lbs. per workout to my squat and deadlift, and 5 lbs. per workout to my
bench press. This has given me a slow but sure progression in intensity over the weeks. Below is
what my current routine looks like:
I go two days a week, typically Sat. and Wed.

Wed. looks like this:

Squats or Sumo Deadlifts (alternated weekly) done for 10 singles, 30 seconds rest between each
rep.
If I deadlift, I will also powerclean with about 50-60% of what I deadlifted for 3 sets of 4 reps.
If I squatted, I will do 1/4 squats for singles, working up to about 100 or so lbs. more than my squat
weight and do 1 set of 12 on stiff deadlifts.
Chins for 20 reps, as many sets as needed. These are full stretch / pause at the bottom chins, no
bouncy-bouncy stuff.

Sat looks like this:

Bench press: 10 singles, 30 seconds rest, full 2 second
pause at chest. I have chains on the bar, as in Louie
Simmons, that add about 30 lbs to the bar at full lockout. So
the bar gets heavier the farther it goes up.
Push press: 3 sets of 3
Curls: 3 sets of 8
I do grip stuff at work, and farmers walk from time to time,
but not every time.
I do every powerlift in "contest" style. Full depths, proper form, 2 second pause on the bench press,
full lock-out on the deadlift, etc. I use no wraps, suits, or special shoes on any of these lifts. I use a
light belt on my squats (more psychological than anything) and overhead presses, but have recently
dropped the belt on deadlifts. I use straps on stiff deadlifts and chins to allow me to focus on form
rather than gripping. Of course I use no straps on sumo deadlifts.
Again, I try to rest only about 30 seconds between sets, but I don't rush to get under the bar in less
than 30 either. Likely it is more like a total of 40-50 seconds between lifts on squat and bench press.
The deadlift requires minimal set up, so it goes a little quicker. As the weights get higher and harder,

I will adjust rest times to 45 seconds and even a minute. Eventually dropping sets, too, if needed
although I don't forsee this happening for quite some time.

Beneifts of singles training:

1. Builds pure unaduterated strength. It is primarily a raw
strength builder. It probably does minimal work for "mass",
although I am sure over time it will increase muscle size,
just at a slower rate than multiple rep training. I did see an
increase in arm size when I got into it, bit it was likely a
triceps increase as I am a triceps presser. I also have begun
working curls a little heavier, so that may account for it as
well.
2. Works on form. One of my biggest gripes about high rep
training was form loss at the end of sets. As the supporting
musculature tires after multiple reps, form can loosen up which either shifts stress to compensating
muscles or sets up a potentially injurious situation. Now I am not saying that multi-rep (traditional)
training is injurious by any means, only that single rep training almost guarantees a focus on perfect
form, as long as you do not overload yourself. You are able to do each repetition fresh and
concentrated on proper form and depth. Again, I treat each one as if I were being judged on it at a
power meet. I am also able to begin setting up my bench a little better to equalize the stress across
pecs, delts, and triceps, rather than triceps pressing like I have always done.
3. Decreases recovery time. Since I am only doing 1 rep at a time, my squats are leg and hip lifts,
not lower back lifts. My squat workout does not punish my
lower back the way it used to when my form would ease up
in mid set. My back is fresh in a few days, rather than the
week it used to take.
4. Allows for greater intensity per workout. Doing only 1 rep
allows you to put more weight on the bar when lifting. Since
you only have to make 1 rep, you can really pile the weights
on after time. This provides a whole new stimulus for the
body, as well as developing confidence for lifting big
weights. Many lifters can knock themselves out on heavy
15 and 20 rep sets, but are leery of loading the bar up to 2
and 3 repetition range. This eliminates that factor, as you
are pushing or pulling big weight every workout and multiple
times.
5. Provides an honest to goodness opening lift for a contest. Any lift you can do 10 times with great
form in the garage, certainly you can do once in a contest, even if you are nervous about it.
Lifting frequency should by nature be limited in this type of routine. I lift only twice a week, and
alternate my squats and deadlifts. I work my bench, chins and overhead press weekly.
Brooks Kubik advocates a slow "work-in" time to single rep training, particularly on the 5 rep routines
he likes. This system (in my opinion) takes minimal "work-in" time for someone who is used to
working out in the (honest) 6-8 rep range already. This type of training might also be a great "workin" for Kubiks low set single work as well. If you are currently training higher repetition work, and
want to try singles, I would suggest spending a 8-10 workouts per lift in training down to 4-8 reps
before getting into singles.

A Singular Workout
by Chad Waterbury | 09/26/07

When was the last time you performed singles in your training plan? If you're a
strength athlete, your answer might just be, "last Thursday." But if you're
someone who simply wants to get bigger and stronger, without necessarily
ever competing, training with singles has probably never crossed your mind.
I want to change that.
Let me first define what a "single" is. It's one repetition.

A rather heavy "single."

Okay, that was easy. Let's move on.

Me and My Friends
For years, Pavel Tsatsouline, Charles Staley, and I (to name a few) have been
extolling the virtues of cutting reps and adding sets. The ten sets of three
(10x3) method is very popular because it works.
We all know that 3x10 has its values, but sometimes the best solution to your
problem is to do the "opposite."
Now, let me say that 10x3 really isn't the opposite of 3x10. Both consist of 30
total reps, and the maximum load you can use for either method really isn't too
far apart (76-84% of your one repetition maximum [1RM]). For example, most
people can do 3x10 with 76-80% of their 1RM.
But with 10x3, you can usually up the load to 80-84% of your 1RM. Sure, that
might not sound like much, but the muscle and strength gains that people
experience with 10x3 compared to 3x10 is proof enough that the extra few
pounds makes a big difference.

So it makes sense to increase the load even further, and keep the volume as
high as possible.

Cutting Reps
I've been experimenting with singles for quite a spell. I always come back to
singles with my clients and myself when the ultimate goal is size and strength,
simultaneously. The reason why singles are so effective is because they keep
fatigue in check, even when you're training with heavy weights.
When you do a single, endurance is never a limiting factor. Even sets with
typically low reps (4-6) can crank up a person's anaerobic glycolysis if a
compound exercise is used, the sets are high, and the rest periods are short.
That's great for fat loss and boosting your anaerobic threshold, but sometimes
we want to limit those factors in favor of heavier loads and bigger muscles.
The problem is, most people equate singles with a very low number of sets. If
you want to get big, you must train with sufficient volume. Three or four sets of
singles won't do jack shit for your muscle mass. You need more sets.
Many, many, many more.

Volume and Mass

Virtually any training load will build muscle if you perform enough volume. Ten
sets of ten will make your muscles bigger. So will 4x25, 2x50, and 1x100. But
if you spend any more than a week or two with such parameters, your
maximal strength will tank quicker than a movie starring Pauly Shore.

So the answer to training for size and strength simultaneously is simple: train
with heavy loads and sufficient volume. This approach supports the postulate
that a certain amount of fatigue is necessary for hypertrophy. More sets result
in more fatigue. The key is to balance out the volume and fatigue as much as
possible. I've experimented with singles enough to know how many reps you'll
need to induce enough fatigue for growth, but not so much that it burns you
out.
To maintain your maximal strength, the training load must be at least 80% of
your 1RM. But a much better alternative is to augment that number to the 8590% range.
How do you get sufficient volume with such a large load? Singles!

Choose Your Weapon

For this program you'll be performing a lot of sets: 20-24. That doesn't leave
room for any movements that don't work tons of muscle groups at once. Your
exercise selection must be as efficient as possible.
Here are the movements you should choose from, separated into two
categories (A and B).

A Movements:
Push press
Dip
Chin-up or pull-up
Row
B Movements:
Clean
Snatch
Deadlift
Squat
You can use any variations of the above movements. For example, you can
do a back squat, front squat, overhead squat, Zercher squat, etc.

The Zercher squat

You'll choose one movement from each category, as I'll outline later.

Load Your Weapon

The load (weight) you should use for these workouts is 85-90% of your 1RM.
If you're new to singles, or if you haven't been training with heavy weights
since Walter Mondale's presidential bid, stick with the lower end of the
spectrum. If you're well conditioned, aim for 88-90%.
However, you can use 80% of your 1RM for the first few workouts until you get
the hang of it. But bump up your weight to 85% after the first week.

Frequency and Supplementation

Since you'll be training with heavy loads for all workouts, I recommend a
frequency of no more than three workouts per week. You can start with two
workouts per week for the first week, but you'll need to add in a third workout.

Here's one that works well to complement the other two singles workouts for
the first week.
Load: medium (a weight you could lift 10-12 times before failure)
A1) Dip
Rest 45 seconds
A2) Chin-up
Rest 45 seconds
A3) Deadlift
Rest 45 seconds
A4) Reverse lunge
Rest 60 seconds and repeat three more times
After one week of training heavy for two workouts, drop the above workout
and perform three heavy workouts with singles.
It's very difficult to train heavy for more than 3-4 weeks before you need a
break. You can burn out fast with nothing but heavy weights. Therefore,
supplementing with the following protocol will make a big difference in terms of
your results and recovery.
Do the following before and after every workout.
2-3 hours before training
Consume a meal with a caloric balance of carbohydrates, protein, and fat.
5-15 minutes before training

Consume 10 grams of branched-chain amino acids (BCAAs) with 1/2 serving

of Surge.
Take 10 grams (8 tablets) right before you begin your training.
5-15 minutes after training
Consume 10 grams of BCAAs with 1/2 to 1 serving of Surge and 5 grams of
creatine.
45-60 minutes after training
Consume 40 grams of protein powder with 1/2 cup raisins.

Program Structure
Choose one movement from the A category and one from the B category for
each workout. Use a different movement for all three workouts each week.
If your workout consists of nothing more than the two movements for 20-24
sets, you'll be in great shape. However, you can always throw in supplemental
work at the end of the workouts. You can't go wrong with external rotations,
hip abduction, side lunges, and serratus work. The supplemental exercises
are up to you. Perform no more than 3-4 sets of 8-10 reps.
The rest periods are short (30 seconds) for the movements with singles.
Intuitively, it seems that you'd need longer rest periods since the load is heavy.
This is not the case, as you'll soon find out. You'll be amazed at how fast your
nervous system jacks up its output once you get the first 8-10 sets under your
belt. Now, I'm not saying these workouts will be easy. They won't. But no one
ever built an incredible physique without a little blood, sweat and tears.

Here's a sample plan for the workout with singles and supplemental exercises.
MONDAY
Sets: 20
Rest: 30 seconds between each set
Load: 85-90% 1RM
Power clean
Dip
Sets: 3
Reps: 8
Rest: 30 seconds between each exercise
Load: as heavy as possible
A1) External rotation
A2) Hip abduction
A3) Reverse crunch
WEDNESDAY
Sets: 20
Rest: 30 seconds between each set
Load: 85-90% 1RM
Overhead squat
Chin-up
Sets: 3
Reps: 8

Rest: 30 seconds between each exercise

Load: as heavy as possible
A1) Calf raise
A2) Reverse curl
A3) Woodchop
FRIDAY
Sets: 20
Rest: 30 seconds between each set
Deadlift
Push press
Sets: 3
Reps: 10
Rest: 30 seconds between each exercise
Load: as heavy as possible
A1) Push-up plus
Note: this is just a push up while pushing your shoulder blades apart at the top
of the movement.
A2) EZ bar reverse curl
A3) Side lunge
Progression
Week 2: increase load 2% and perform 22 sets with all A and B exercises.
Week 3: increase load 2% and perform 24 sets with all A and B exercises.

Week 4: return to higher rep training for 3 weeks.

ingles for ecialization

Up to this point, I've outlined a kickass total body plan to boost size and
strength. However, you might not need to add overall mass. Maybe you just
want to bring up a lagging body part or two?
Well, you're in luck. If you perform 24 sets of heavy singles for a lagging
muscle group, it'll get big fast! Such an approach, however, won't leave
much time for anything else. So you might want to simply add in the 24x1
method to your current plan on an off day, especially if it's a split routine.
Let's say you want to boost your biceps. Here's what you'll do for two
workouts each week.
Workout 1
Sets: 24
Rest: 20 seconds
Load: 85-90% 1RM
Reverse curl
Workout 2 (3-4 days later)
Sets: 24
Rest: 20 seconds
Load: 85-90% 1RM
Hammer curl
You can, of course, use any isolation movement you want, depending on your
weaknesses. Just be sure to use a different movement for each of the two
workouts.

Time Factor
Make no mistake: a singles workout isn't exactly quick. That's why it's
important to use compound movements, and only two of them per workout.
Supplementing with the above protocol is also essential for enhancing
recovery.
The specialization workouts are even tougher because you'll be spending
about 15 minutes just training one muscle group. But if that muscle group is
lagging, it needs a lot of attention. Heavy singles will certainly build up your
lagging muscle groups, although you'll need to manage your time with other
exercises.

Conclusion
Building a bigger, stronger, leaner body takes tough workouts. These workouts
are indeed challenging because they won't be finished in less than hour. So, if
you have the time, follow this plan because it will make you bigger and
stronger!