Cluster sets as a means of novel progression

HypertrophyCoach Joe Bennett Forums Training Cluster sets as a means of novel progression

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  • #21597
    Justin Rauschenberg
    Participant

    I’ve been without a gym since March, with no end in sight for my state (NC). In the meantime all I’ve had to train with is an adjustable bench, adjustable DBs (10-50#) and jump stretch bands.

    Realizing that I’m not going to make stellar gains and at best I can perhaps hold on to the tissue I already have; I’m at an impasse regarding loading. Reps for most movements (save arms, some delt stuff etc) are already 20+, tempos have been slowed, pauses have been added, bands where it makes sense… I’ve been exploring cluster sets or muscle rounds as a means of progressing in some way. For example taking a weight I can DB bench for perhaps 15-17 reps, but doing sets of 10-12 with 15-20seconds rest, repeating until reps fall below the desired range. Also trying to time box my sessions a bit more so the workouts are more ‘dense’ etc. Is there any value in this type of training modality as far as a means of “progressive overload” in the absence of actually increasing loading or reps on straight sets?

    #21609
    Joe
    Keymaster

    I’ve been without a gym since March, with no end in sight for my state (NC). In the mean all I’ve had to train with is an adjustable bench, adjustable DBs (10-50#) and jump stretch bands.

    Realizing that I’m not going to make stellar gains and at best I can perhaps hold on to the tissue I already have; I’m at an impasse regarding loading. Reps for most movements (save arms, some delt stuff etc) are already 20+, tempos have been slowed, pauses have been added, bands where it makes sense… I’ve been exploring cluster sets or muscle rounds as a means of progressing in some way. For example taking a weight I can DB bench for perhaps 15-17 reps, but doing sets of 10-12 with 15-20seconds rest, repeating until reps fall below the desired range. Also trying to box my sessions a bit more so the workouts are more ‘dense’ etc. Is there any value in this type of training modality as far as a means of “progressive overload” in the absence of actually increasing loading or reps on straight sets?

Viewing 2 posts - 1 through 2 (of 2 total)
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