Hey I’m with you on that. And the idea of the 10 seconds of rest between “sets” was given that time because it was about an equivalent work:rest ratio, so I’d say that principle is right on from personal experience as well. I was able to use poundages very similar to what I’d do on straight sets because of that. Cluster sets are definitely one of my favorite ways to train and that includes the DC rest-pause which is really a cluster set as well.
can you explain cluster sets? i am seeing good results from rest pause negatives
The way I generally employ Cluster sets would be in the style of “Muscle Rounds” in Fortitude Training. You take a load that is approximately your 15 rep max and perform 6 mini-sets of 4. In between each mini set, you take 5 deep breaths or roughly 10 seconds of rest. Ideally you won’t hit Failure until set 4, but when you do, you drop the weight enough to where you can finish out your remaining sets of 4, rest your 10 seconds and get back to it. If you haven’t reached failure by the 6th set, you’ll just take that set to failure in as many reps as it takes to do so.
An example might be something like this on machine chest press: 300x4,x4,x4,x3 260x4,x4. Or an example where you don’t fail until set 6: 300x4,x4,x4,x4,x4,x8.
This allows you to get roughly 24 reps with a weight your normally only be capable of 15 reps with, while only having the fatigue accumulation of 1 failure point. This style of training really works best with machines and dumbbells but I’ve adapted it for barbells many times as well.
Now in terms of progressive overload, you have a few options. You can either add weight (of course) if you failed on set 4, maybe it’ll be your goal to fail on set 5 or 6 next time. Or say you got 2 reps on set 5 before having to drop, your goal could simply be to get 3 reps on set 5. The progression jumps can be as big or small as you’d like.
If you’d like further information, Here’s a video both explaining and demonstrating muscle rounds by its creator, Scott Stevenson:
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wow i am trying not to fight counting it out or comparing it to pyramid sets
so you think this is more effective than 1 set to failure of a weight you’d be able to do only 6-8 reps on?
More fun, for sure. I think having a mix of both is probably the right idea. It probably is a little bit more net stimulus than just one straight set with a very similar fatigue cost. I do both straight sets and Cluster sets throughout the week. If you train 3 days a week Upper/Lower you can alternate between straight set days and Cluster set days for example
seems to work for me i did it today , like a straight set to failure rest pause to squeeze out few more reps.
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