Your guide to Cluster sets
At SOF, we will always endeavour to follow evidence-based principles and find the best techniques to help us progressively overload our training and improve our strength, all in a way that can be applied to a group fitness setting!
If you've been following along with the SOF HQ strength program in this current block, you will have noticed the inclusion of 'cluster sets'.
So, what is a cluster set? A cluster set is a set that's broken down into two or more mini-sets, with short intra-set rest periods between them (10-20 seconds). The weight is re-racked or put down during these short rest periods, allowing the muscles to recover slightly before the next mini-set.
To picture this, you might be back squatting, you'll do three reps, re-rack the weight, rest for 10-15 seconds, then do another three reps. That entire sequence is one set.
Why do this?
Well, if you were to do squats for a straight set of six reps, you could only lift with, say, 80 percent of your one-rep max (1RM). But, breaking that set up into clusters of reps with a micro-break allows you to use closer to probably 85 percent of your 1RM. Therefore, the main benefit of cluster sets is that you can lift more weight for the same overall reps. This is also known as increasing your overall volume via tonnage (weight lifted x number of reps).
There exists a large body of scientific evidence suggests that total training volume is the main driver of muscle growth. The more you lift, the more you’ll grow, at least up to the point where you start to have trouble recovering from your workouts - there is obviously such a thing as too much volume.
With that in mind, it is something that may need to be used sparingly in your training, as you will not be able to lift more weight for the same reps every single week, all year round.
Obviously, you can manipulate sets, reps, intra-set rest, and inter-set rest depending on your desired outcomes. This is where the nuance and experience of programming comes in handy.
A specific example of sets and reps could be:
4x3-3 (85% of your 1RM)
OR
4x2-2-2 (slightly heavier - 87.5-90% of 1RM)
Keep in mind that the higher % of 1RM for the same volume will bring on more fatigue (both peripheral and neural). It will probably require more rest between completed sets.
It's also worth noting that we have to do 4 sets, so we certainly don't want to max out on every set - but we need to be starting to get close to failure (no more than 1-2 reps left in the tank).
On this current block, our weekly progression on our A-series (big compound lifts) is relatively simple, and is as follows:
Week 1: 4x3-3 (85% 1RM)
Week 2: 4x2-2 (90% 1RM)
Week 3: 3x2-2, 2-1, 1-1 (build to 92.5% 1RM)
Week 4: 3x2-2, 2-1, 1-1 (build to 95% 1RM)
To make cluster sets worthwhile, you’ll likely only want to perform them on the big compound movements toward the start of a session. If you wait until you’re already a few exercises into your workout, your muscles will be fatigued, hindering the enhanced strength and power you might receive from cluster sets, which are designed to delay the onset of fatigue to enhance force output.
If you want to try it out on your own make sure you have proper safety precautions in place! (eg spotter pins for squats, physical spotter for bench press).
If you aren't a member at SOF and want to follow along with our program, you can purchase it online monthly in the link below:
https://market.teambuildr.com/programs/scienceoffitness/strength-program
Happy lifting!
- Timsy