Clusters - Behind the Block
How to use rest between reps in a set to move heavier weight - Clusters: Behind the Block
Traditionally we can only accomplish a certain number of reps at a certain percentage of one’s one-rep max. For example, 3 reps at 90% of our 1 rep max. This percentage of one-rep max is called intensity. With intensity, the other thing to consider is volume. Or amount of work. Intensity and volume are inversely proportional. So The more volume within a set, the lower the intensity we can use.
Clusters override the inverse relationship of volume and intensity. For example, we might be able to do 90% of 1RM for three reps. But with clusters, we use the same rep scheme but with a higher intensity, say 95%. Clusters, because of the extra rest in between reps, allow for higher intensities and give us access to weights previously inaccessible.
For this training block we’re using clusters with high volume sets of 15 reps. We can use clusters with really high intensities above 90%, which trains more central nervous system related components such as power or strength. Clusters work really well with higher volume, too but this block is an intensification and we’re using it in that context.
This Cluster protocol will be 5+5+5 ultimately accumulating 15 total reps per set. The reason why this is such an important strategy for higher rep sets (>12 reps) is because the one-rep max/intensity to volume ratio becomes less accurate with higher rep schemes. Simply put we are doing more work and therefore have a lot more that could happen from start to finish of a set. Higher rep sets build up more metabolic waste which could be compounded with residual fatigue from back to back training days or general stress. This compounded effect from stress and metabolic waste creates a high probability of poorer execution. By simply resting more during the course of a set, we can improve performance by limiting the impact of metabolic waste accumulated and be able to use higher intensities and maintain better execution.
The other unique aspect of this training block is how we will progressively overload from one week to the next. Traditionally we increase weight (intensity) from one week to the next. This block we’re using the same intensity for all four weeks but increasing the volume week-to-week. This is an example of a Volume based Progressive Overload.
Rep Scheme
Week 1 2/0/1/15 4x2+2+2 (Total 4x6)
Week 2 2/0/1/15 4x3+3+3 (Total 4x9)
Week 3 2/0/1/15 4x4+4+4 (Total 4x12)
Week 4 2/0/1/15 4x5+5+5 (Total 4x15)
By increasing reps instead of weight, we are more likely to utilize a heavier weight from the onset. The hope is we capitalize on the intra-set rest by using as heavy as possible a weight for all four weeks. Facing four sets of 15 is daunting, human nature would demonstrate restraint from that much volume over the course of the four weeks. That is the opposite of what we are looking for with clusters. So adopting a new strategy changes our relationship to that set and rep scheme.
At the end of this block, you will be able to say you have at least done a 5+5+5 Cluster Protocol. The only caveat is that this is going to be brutally hard.
