Ultimate Cluster Training Program After Specialization

Training
1

Hey CT,
Just about to finish 4 weeks of specialisation on Triceps & Biceps inspired by your ‘Pendulum Specialisation’ program which has been really fun & a great change of pace from the low rep ‘Strength Skill Circuit’ of yours that I was running before that.

I’ve decided to move onto your ‘Ultimate Cluster Training Program’ following the specialisation which again is a different stimulus but excites me as clusters are probably the best training tool that you preach that I respond to best.

Question-

  1. What would be the best way to keep some arm training in this program, I have long arms to isolation work is needed for me to get adequate stimulation for them. Say twice a week, but should I replace one of the two secondary assistance exercises or just place an added biceps & triceps exercise at the end, say triceps at the end of the upper day & biceps at the end of lower day?

  2. Also, if added on, should I follow a more volume approach or a 1-2 WS to failure same as the secondary assistance exercises, which could work well being a different stimulus to the high volume I have been doing for Triceps & Biceps currently during the specialisation.

Thanks for the help with this.
HL

2

You really have two options:

#1 Keep the same amount of clusters work and add 1-2 sets to failure on biceps and triceps at the end of each session (I’d alternate both, so one day you do the biceps, the next, triceps)

#2 Do a more “normal” arm volume, something like 3 sets of 2 exercises for biceps and triceps (alternating again) in which case you might have to decrease clusters work.

Both solutions will work, but considering that you just got out of an arm speceialization plan I would favor option 1

2 Likes
3

Great I’ll go with option 1, think that works out perfectly.

Thanks again.
HL

4

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