Get the absolute most out of the Cluster Series in 12 weeks! Part II.

Cluster series are my favorite method of increasing strength as quickly as possible. This technique is neurologically very demanding, so it is important that the rest of the workout is not a classic volume workout. The program needs to be built around the ones and in a way that is as conducive to them as possible.

How does it work?

Here's a recap of the article on cluster sets.

1. You will be practicing a series of several ones with short breaks. For example, there will be five such reps and a 20 second pause in between. You will then rest for 3-4 minutes before repeating the entire series.
2. The focus will be on the heavy weight. You will train between 87.5% and 97.5% of 1RM depending on what the exercise is.
3. You will improve by accelerating the engagement of fast twitch muscle fibres. And also by numbing the Golgi tendon bodies, improving intramuscular coordination and getting used to heavy weights.
4. Cluster series have several variations. There are the Poliquin cluster series (5 reps in one set with 15 - 20 second pauses), the Miller long cluster series (5-6 reps in one set with 30 - 45 second pauses), the Miller short cluster series (2-4 reps in one set with 45 - 60 second pauses), and the Mentzer cluster series (5 - 6 reps, 3 with about 95% and 2-3 with about 85%, 30 - 45 second pauses).

In the last episode we looked at primary exercises together, today we will look at what exercises are suitable as assists.

Primary assisting exercises

Now choose the exercises that you will do after the primary exercises in each workout:

Day 1 - Squat

Block 1

• Front Squat with Heels Lifted
• Back Squat with Heels Lifted
• Low squat
• Hacken squat

Block 2

• From the same list, select a different squat variation than the primary exercise. If the primary exercise is a back squat, you can practice a front, Zercher, or box squat, for example.

Block 3

Select an overload squat exercise:

• High-box squat
• Squat or front squat from the stops, knees starting at a 90-degree angle
• Squat or front squat with chains (80% on the axle and 100-110% weight on top)
• Squat or front squat with weight on hooks (weight releasers), slow lowering (75-80% weight on the axle and 25-30% extra weight on the hooks)

Block 4

• No main assistance exercise (to get more work done on the primary exercise).

Day 2 - Bench press

Block 1

• Bench press on close
• Negative bench press on narrow
• Floor press on narrow
• Bench press on narrow with football axis

Block 2

• From the same list, select a different bench press variation than the primary exercise.

Block 3

Select an exercise to overload the bench press:

• Bench press from barbell, start in the middle of the exercise
• Board press on 3-4 planks
• Bench press with half range of motion
• Bench press with chains
• Bench press with weight releasers, slow start

Block 4

• Without the main assistance exercise.

Day 3 - Deadlift

Block 1

• Deadlift from deficit
• Sumo deadlift from deficit
• Deadlift with market grip
• Deadlift with raised heels
• Deadlift without jerk (both hands overhand)
• Good morning
• Zercher good morning

Block 2

• From the same list, select a different variation of the deadlift than the primary exercise.

Block 3

Select the deadlift overload exercise:

• Touching from the stops (below knee level)
• Deadlift with chains (80% on the axle and 100-110% load on top)
• Sumo deadlifts from stops (below knee level)

Block 4

• No main assistance exercise.

Day 4 - Vertical/positive pressures

Block 1

• Positive pressures (75 degrees)
• Positive pressures on close (30 degrees)
• Positive pressures on close (60 degrees)
• Head pressures

Block 2

• From the same list, select a different variation of vertical pressures than the primary exercise.

Block 3

Select an exercise to overload the vertical pressures:

• Push press (if it was not the primary exercise for you)
• Military press from stops (starting at forehead level)
• Positive bench press (30 degrees) from the barbell (starting in the middle of the exercise)
• Positive bench press (60 degrees) from the barbell (starting in the middle of the exercise)

Block 4

• Without the main assistance exercise.

Secondary assistance exercises

These are primarily designed to practice what the two main exercises have left out. For example, the back and hamstrings will be essential. I would recommend two upper back exercises in each upper body workout, and two hamstring exercises in each lower body workout.

What about the arms? This program will focus on strength and give you overall size. You can focus on the arms once you have completed the program. However, I guarantee you that all of the push-ups will make your triceps bigger even without direct work.

Day 1 - Squat

For each workout, choose one exercise from each category on this list. Or you can choose your favorite exercises.

Back Chain:

• Glute-ham raise
• Reverse hyperextension
• Pull-through with rope
• Standing stumble
• Lying tripping
• Reverse tripping
• Nordic tripping
• Back extension
• Hip thrust

Quadriceps:

Hacken squat

Leg press

Lunge

• Backward sled pull (1 rep is 10 meters)

Day 2 - Bench press

Rhomboids/Back Shoulders:

• Seated pull-ups (various grips)
• T-hold pull-ups
• Lunges with Landmine attachment
• Lunges with chest support
• Seal pull-ups
• Face-pull (face pulls)
• Forearm raises
• Inverted Furnace Deck
• Rubber stretch

Battens:

• Shrugs (various grips)
• Upper pulley pull-ups (various grips)
• Pullover
• Pullover on pulley
• Pullover on machine

Day 3 - Deadlift

Chain the back of the body:

• Glute-ham raise
• Reverse hyperextension
• Pull-through with rope
• Burying in the prone position
• Standing tripping
• Reverse tripping
• Nordic tripping
• Back extension
• Hip thrust

Trapeze:

• Shoulder shrugs with major axis
• Shoulder shrugs with single arm
• Zercher shoulder shrugs
• Rope chin-ups
• Kirk Shoulder Shrugs
• Big axis one-handed shoulder shrugs
• Rubber stretch from forehead level

Day 4 - Overhead presses/positive presses

Rhombic muscles / back shoulders:

• Sit-ups (various grips)
• T-hold pull-ups
• Lunges with Landmine attachment
• Lunges with chest support
• Seal pull-ups, face-pulls
• Forearm raises
• Inverted furnace deck

Battens:

• Shrugs (various grips)
• Overhead pulldowns (various grips)
• Pullover
• Pullover on pulley
• Pullover on machine

Loading schemes

The programme consists of 4 blocks, each lasting 3 weeks. With each block the method/loading scheme changes.

Block 1 - First 3 weeks

A. Main exercise - Modified cluster series according to Poliquin

• Series: 3 working sets (2 - 3 sets with incremental additions of 3 - 5 reps, not a cluster series system)
• Reps: 5 - 6 cluster reps
• Pause between reps: 20 seconds
• Load: 87.5% (starting point)
• Pause between sets: 4 minutes

B. 5 repetitions, 5 minutes, 2 sets of reps, 5 minutes of repetitions.

• Series: 2 working series (2 - 3 warm-up series with incremental additions of 3 - 5 reps, not a cluster series system)
• Reps: 5 - 6 cluster reps
• Pause between reps: 20 seconds
• Load: 87.5% (starting point)
• Pause between sets: 4 minutes

C + D. Secondary assistance exercises - crash series

• Series: 1 - 2 working series (1 - 2 warm-up series, not as crash series)
• Reps: 8 - 10, then cut 20% and max quality reps
• Load: Around 70%, then 50%
• Pause between sets: 3 minutes

Block 2 - Second 3 weeks

A. Main Exercise - Extended Cluster Series by Miller

• Series: 3 work sets after warm-up sets
• Reps: 5 - 7 cluster reps
• Pause between reps: 30 - 45 seconds (30 on 1st set, 40 on 2nd set, 45 on 3rd set)
• Load: 90% (starting point)
• Pause between sets: 4 minutes

B. Main assistance exercise - Extended cluster series according to Miller

• Series: 2 working series after warm-up series
• Repetitions: 5 - 7 cluster reps
• Pause between reps: 35 - 45 seconds (35 on the 1st set, 45 on the 2nd set)
• Load: 90% (starting point)
• Pause between sets: 4 minutes

C + D. Secondary assistance exercises - Modified Myo reps

• Series: 1 - 2 working series (1 - 2 warm-up series, not like Myo reps)
• Reps: 6 - 8 initial reps, then a maximum of 3 rep micro sets, 5 deep breaths in between
• Load: Approximately 70 - 75%
• Pause between sets: 3 minutes

Block 3 - Third 3 weeks

A. Main Exercise - Modified Cluster Series by Mentzer

• Series: 3 work sets after a heavier warm-up
• Reps: 5 - 6 cluster reps
• Pause between reps: 30-45 seconds (30 on 1st set, 40 on 2nd set, 45 on 3rd set)
• Load: 95% for the first 3 reps, then decrease to 85% for the next 2-3 reps
• Pause between sets: 4 minutes

B. Main assistance exercise - Modified cluster series according to Mentzer

• Series: 2 working series (then series with incremental additions of 3 - 5 reps, not a cluster series system)
• Reps: 5 - 6 cluster reps
• Pause between reps: 30 - 45 seconds (35 on the 1st set, 45 on the 2nd set)
• Load: 92.5 - 95% for the first 3 reps, then decrease to 85% for the next 2 - 3 reps
• Pause between sets: 4 minutes

C + D. Secondary assistance exercises - Heavy sets with a break

• Series: 1 - 2 working series (1 - 2 warm-up series, not like Myo reps)
• Reps: 4 - 6 initial reps, then 15 second break and max with same weight
• Load: Approximately 85%
• Pause between sets: 3 minutes

Block 4 - Last 3 weeks

A. Main Exercise - Intense Cluster Series by Miller

• Series: 4 - 5 work sets (then a series with incremental additions of 3 reps, not a cluster series system)
• Reps: 2 - 4 cluster reps
• Pause between reps: 45 - 60 seconds (45 on 1st set, 50 on 2nd set, 60 on 3rd set.
• 95 - 97.5% (starting point)
• Pause between sets: 4 minutes

B. Main assistance exercise - None

C + D. Secondary assistance exercises

• Normal repetitions (to allow you to train a higher volume of work on the main exercise)
• Series: 2 - 3 working series (1 - 2 warm-up series)
• Repetitions: 8 - 10 reps (1 - 2 reps from failure)
• Load: Approximately 70 - 75%
• Break between sets: 3 minutes

Notes and FAQs

Consider the percentages as a setup for the starting point only. In reality, you want to use a load that forces you to try for roughly 90%, and you could probably manage one more cluster of reps.

Adjust the weight according to your performance. You can start conservatively and add on. You can also take it down if you've overextended yourself.

It's the same with progress. For example, if you ended the week with 140 pounds for 5 reps on your heaviest cluster set and it was a 90% effort, you can probably start there with the first set of the next week. Then adjust the weight according to the realities of the next week. I'd love to give you an exact math on this, but cluster sets don't work like regular ones. Predicting progress in them is basically impossible.

Can you add in some conditioning work?

In small doses, yes. Ideally in a separate workout or on a day off. Or you can easily add 10-15 minutes of low intensity steals before and after your workout.

Can you add abdominal exercises?

Of course. These will induce very little systemic and neurological fatigue. I would add them to your lower body workout.

Can you add exercises for the forearms and calves?

Those aren't a problem either. But don't combine them. A little abdominal work is fine, one biceps or forearm exercise is fine too, but don't put it all in your workouts at once.

Can the program be done on a diet?

In theory, yes. The volume of work is low and most of the load is neurological, so you can probably manage the recovery. However, no strength program will give you optimal results on a diet.

Source: www.t-nation.com - The Ultimate Cluster Training Program
Author.
Translated by Jaromír Uhlíř