Use “Cluster Sets” to overcome plateaus, maximize strength and hypertrophy gains

It’s easy to get caught on the move with our training programs. If you’re an experienced lifter, sometimes the numbers can stagnate, leading to a lull in motivation, which is a recipe for muscle-building disaster.

To break out of a plateau and see your lifting numbers soar like they used to, try the “cluster set” training technique, a strength training secret that will increase your power output and increase hypertrophy. Who knows, you might start seeing some PBs again.

What are “Cluster Sets”?

Cluster set is a commonly used training technique for strength and size gains. They involve breaking each set into small intermittent segments or “clusters” with short rest periods in between.

What does a cluster set look like?

A standard set consists of 10 repetitions. Performed as a cluster set, this could be broken up into five sets of two reps each, with short “micro-breaks” between each two-rep effort. After completing two repetitions, you will rest briefly for 10-30 seconds before proceeding to the next two repetitions. This rest period allows for partial recovery, reducing fatigue and allowing for a higher quality of effort during each repetition. At the end of your set, you may want to rest for two to three minutes between sets.

For example:

Set 1:

Group 1 – 2 repetitions

Rest 10 to 30 seconds

Group 2 – 2 repetitions

Rest 10 to 30 seconds

Group 3 – 2 repetitions

Rest 10 to 30 seconds

Group 4 – 2 repetitions

Rest 10 to 30 seconds

Group 5 – 2 repetitions

Rest 2-3 minutes before the next set

What are the benefits of cluster sets?

Cluster sets are effective for improving muscular strength, hypertrophy, power, and endurance, as they provide opportunities for brief recovery during a set. This allows athletes to use heavier weights, lift more explosively, and perform more reps overall, leading to greater training stimulus and muscle adaptations.

In a study published in Human Kinetics Journals, 12 men compared using traditional training sets versus cluster sets when performing back squats. Cluster sets resulted in an increase in total time under tension and total load, therefore leading to greater muscle gains.

Cluster sets increase work capacity and muscle gains

By breaking a set into groups with short rest periods, you can rack up more reps or use heavier weights than you would in a continuous set. This helps improve overall work capacity, allowing for greater workout volume and intensity. In other words: more total work done and therefore more muscles.

Cluster sets improve strength and power

Cluster sets allow you to lift heavier loads, as rest periods within clusters allow for partial recovery. This promotes greater recruitment of high-threshold motor units (the strongest groups of muscle fibers in the body), leading to increased strength and power.

Cluster sets improve the technique

Technique can often be sacrificed due to the fatigue of sustained sets. With cluster sets, the intermittent rest periods help you maintain better form throughout the set by promoting improved movement patterns, optimal muscle recruitment, and increased range of motion.

Cluster sets increase time under tension

By performing multiple repetitions within each cluster, cluster sets provide extended time under tension for the muscles involved. When approaching failure, this can improve muscle endurance and promote hypertrophy (muscle growth).

Cluster sets improve confidence and motivation

Cluster sets can help us better manage fatigue as we are more likely to complete more successful reps, thus boosting our self-efficacy. Breaking a set into smaller segments with rest periods can make the overall workload more manageable, leading to greater movement confidence and motivation during your workout.

Now that you’re an expert on cluster sets why not try this cluster workout as demonstrated by Arnold Schwarzenegger.

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Cluster training

Here, Arnold Schwarzenegger shares one of his cluster workouts with full explanations on how to increase strength and size. According to her Daily Pump newsletter, “Clustered sets are just like supersets, but you are.” multiple superset within a cluster. This technique allows you to use a heavier weight than you normally would due to how you’re staging your reps and sets.

“You’re going to want to do a warmup and hit these weights with three sets of each movement.” Overall, each cluster should take about 20-25 minutes. Thus, a cluster can be your own training. Or, set aside 45 minutes to an hour and get a great full-body workout with just four exercises.’

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Cluster 1: superior push and superior pull

Set 1: 2 push reps + 4 pull reps (no rest)

Set 2: 1 push rep + 2 pull reps (no rest)

Set 3: 3 push reps + 6 pull reps (rest 3 min)

Arnie says: “Select a weight that you can lift four to five reps for a pushing exercise (like a chest press) and six to eight reps for a pulling exercise (like rows).” This is a cluster. You’ll repeat this a total of two or three times, and then you’re done. Two exercises and you’ll be pumped up, your heart rate will increase, and you should feel stronger. Do the math and you’re doing six reps [with your four-rep maximum weight] on push exercises and 12 repetitions [with your six to eight rep maximum weight] for pulling exercises.’

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Cluster 2: lower push and lower pull

Set 1: 4 push reps + 8 zip reps (no rest)

Set 2: 3 push reps + 6 zip reps (no rest)

Set 3: 5 push reps + 10 zip reps (rest 3 min)

Arnie says: “Pair a lower-body push exercise (like a squat) with a lower-body hinge exercise (like a deadlift).” Select a weight that you can lift six to eight repetitions for the lower body push exercise and 12 to 15 repetitions for the hinge exercise. This is a cluster. Just like your upper body workout, do two to three sets total and call it a day.”

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Bodyweight cluster: upper push and lower push

Set 1: 7 reps of an upper body exercise + 7 reps of a lower body exercise

Set 2: 6 reps of an upper body exercise + 6 reps of a lower body exercise

Set 3: 8 reps of an upper body exercise + 8 reps of a lower body exercise (rest 3 minutes)

Arnie says: ‘The idea of ​​body weight is very similar. Cluster sets will help you do more reps than usual. But since there’s no weight involved, you’ll be doing higher reps. And we were going to pair an upper body and a lower body exercise together. Say you do pushups for upper body movements and squats for lower body movements.

This is a cluster. You’ll repeat this a total of two or three times and you’ll be done with the first cluster. Then, for the second group, you would select two new movements like the bodyweight row and lunges and repeat the process, and then call it a day.’