How to Mix Hypertrophy Training & Cardio in a Time-Efficient Way?

Training
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“The Best”

There is no such animal as “The Best”. It’s trite.

If anything were “The Best” no other method or product would exist.

With that said, let’s look at…

EMOM

Essentially, this is a form of High Intensity Interval Training.

Performing multiple single in a compound movement with a fairly heavy load will provide some conditioning.

EMOM is…

Inter-Rest Repetition Cluster Set Training

EMOM is primarily performed for single reps for multiple sets with 60 second or less between each repetition.

The primary purpose of Inter-Rest Repetition is to develop Power as well as maintain or increase Limit Strength.

As you noted, this method does little to produce Hypertrophy.

Intra-Set Repetition Cluster Set Training

This is defined as taking short rest period between multiple reps in a Cluster Set.

Example: 6 Reps, Rest 15 Seconds, 6 Reps, Rest 15 Seconds,6 Reps, Rest 15, 6 Reps, Rest 15 Seconds.

Stop, rest 3 minutes and repeat for 3 Sets or more.

Intra-Set Rest Cluster Sets essentially is High Intensity Interval Training.

Along with increasing conditioning it is a…

Hypertrophy Cluster Set Training Method

The Traditional Bodybuilding Protocol promotes Hypertrophy.

However, it does so at the expense of a decrease of Power and Strength, which is detrimental for athletes.

Dr Jonathan Oliver’s research demonstrated that Cluster Sets with up to 6 reps per cluster performed with around 15 seconds rest between each cluster produced increases in muscle mass while maintaining and/or increasing Power and Limit Strength.

The Cluster Set Protocol prescribed above elicited increase in muscle mass gains that rivaled the Tradition Bodybuilding Method Protocol.

Take Home Message

  1. Cluster Set Training essentially is a form of High Intensity Interval Training.

Each rep in the Cluster Set is performed with as much force, Power as possible. Thus, each rep equates to being a Sprint.

  1. EMOM = Inter-Rest Repetitions. It is geared more toward increasing Power and Limit Strength. It does evoke some conditioning.

  2. Hypertrophy Cluster Sets = Intra-Set Rest. This is geared more toward increasing muscle mass while maintaining Power and Strength.

Preforming multiple clusters with up to 6 repetitions with as much force as possible amount to “Resistance Training High Intensity Interval Training”.

It blows your heart rate through the roof.

Kenny Croxdale

1 Like
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I say EMOMs work best.

John Oliver likes EMOMs. Kenny thought about it for awhile, tried to argue against them, changed his mind and decided they are awesome. Cross-Fit uses them for endurance. Louie programs them for powerlifters and athletes of all kinds. Matt Wenning uses them for US Army Rangers and firemen.

Try them, and you’ll find out.

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Also, is it contrived to call my assertion trite?

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1 minute Bear Walks
1 minute Burpees
Repeat 5 times.

You will be miserable but it’s only 10 minutes :slight_smile:

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Let’s learn more about these clusters, Busters.

Jake Tuura also has a longer article “Get Big Without Getting Slow: Cluster Training” on Elitefts .

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Trite

I regret using a big word that you don’t understand.

Kenny Croxdale

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I’m just glad my strategic use of the word BEST provoked you into posting some good information.

1 Like
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I am familiar with Drs Oliver Stone, Greg Haff and Mike Stone research on Custer Sets.

I employ them in my training program.

As I noted, they provide a conditioning effect.

Categorizing them as “The best” is a hyperbolic statement (another big word).

Kenny Croxdale

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It’s funny you mention big confusing words and Dr Stone. I actually graduated from East Tennessee State. My girls attends right now. I used to serve Dr Stone sashimi at the sushi resturaunt I worked at, right next to campus.

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Why?