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Cluster Training.

How to use it to build muscle and strength.

Cluster training is an effective tool to shock your body into new gains, as well as break up the monotony of taking a straight sets approach to your lifting. Beyond that, it’s cool, it’s different, and it’s something that will have the other members of your gym asking you, “What are you doing?”

What Is Cluster Training?

Cluster training involves using short, inter-set rest periods (usually ranging anywhere from 10–30 seconds), which act to allow us to do more reps with a heavier weight.

Now, the difference between cluster training and traditional lifting is that in traditional lifting, using our example from above, you’d do your sets of say 5 squats (dependant on your goal), rest for 2-3 minutes between sets (again dependant on goals) , and then move on to the second set. In cluster training what we do is break that set of 5 reps down into 4 mini-sets of 2 reps, with a 10-15 second break in between each mini-set. This effectively allows us to do 8 reps of squats with our 5RM.

I know that being able to do 3 extra reps doesn’t seem like much at first, but when you realise it equates to a 60% increase in output, you start to notice how effective cluster training can be. By employing clusters into our training in this fashion we can effectively “cheat” a set and perform more reps than we would normally be able to.

To find our more about my Wright Fitness bootcamp classes or to book your FREE 1 ½  hour personal training session and consultation contact me here, or call 01271 000000 or 07584000000.

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Fitness classes, Personal Training,  circuit traing, bootcamp, Barnstaple, Bideford, North Devon
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Fitness classes,  Barnstaple, Bideford, North Devon
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