Hi, you can do an ascending or descending ladder. It sounds counterintuitive, but the ascending ladder works better for me. So a ladder may be 2/3/4 reps with say a 5RM, a set would be 2 reps, rack it, 3 reps 30sec later, rack it, 4 reps 30 sec later. That‘s one set. For a movement a mostly did 2/3/4 then 3 mins min, then 2/3/4 then 3 mins min, then 2/3. 23 reps total. Other variations are possible, 1/3/5, descending 4/3/2 etc. So it has similarities with the cluster method. The ascending sets seem to build mental toughness. @@pablobonilla973
First time hearing about clusters. Ironically I do 10 sets with a 1min around 90% of my 1RM. Great to introduce a new weight increase. It's like sticking your toes in the pool.
1) So are clusters strictly speaking a variation of rest pause? I suppose some people do rest pause with more of an 8-12 rep max, while clusters are typically 3 or fewer. If you get to something like 5 x 5 EMOM you are really getting cumulative fatigue if its a fairly long ROM. 2) How would you typically equate volume with clusters to avoid burnout. 4-6 singles at 90% with 30 seconds in between would take 2-3 minutes. I realize you need to be well recovered to make these work, but if I do some kind of rest pause that lasts more than 90 seconds I usually could double sets so I avoid overwork. 3) Are speed squat and speed benches like Westside, doing a double or triple roughly EMOM considered to be cluster training? 4) OK lastly, can you do a 3-6 second Overcoming Isometric with 15-30 seconds in between for 3-5 reps or is it way better to go for 100% full recovery between O.I.s? Thanks.
I wouldn't say that clusters are a variation of rest/pause. I think it's more appropriate to say that both are in the same "family of methods"; like myo reps and muscle rounds, for example. But yeah, both are similar in that it uses intra-set rest periods to be able to do more work at a given load.
Are there some good examples of clusters for hypertrophy? I used to try a cluster set of 10 reps, with mini-pauses each 3 reps, like 3 - 3 - 3 - 1 with the weight I can lift perfectly of 8 reps. Is it fine and stimulative as other more traditional methods?
What is the advantage of the cluster set over the emom set? Only that you don't waste time to prepare? I think emom is more effective for muscles and nervous system. Its advantage is that it adapts the body. During the last sets, it is more difficult for you to finish the set and you have less time to recover
It's in the same "family" (using intra set pauses to lift more weight for a certain number of reps). Mentzer had his own version of clusters. He would start with his techically solid 1RM and do 2 reps with 20-30 sec of rest between both, then he would lower the weight by 10% and do 2-3 more reps with 20-30 sec between each one.
Very similar Idea to a vid you did about rest/pause basically. You're a believer in taxing the muscle at near max weight, not a lot of reps to finally get to the hard sets, correct?Best, Steve
It really depends on the phase of training you are in. This should be used far-away from a fight/competition, to build strength. Closer to a fight you would switch to more explosive methods
This is great stuff! High risk high reward tho. If you make a mistake in the calculation or your joints can't handle it longer term you are getting injured for sure. I'd want to periodize this
Well, it'd an advanced method for sur. You don't start doing this without experience with heavy lifting. And yes, it needs to be perodized. I typically recommend using it for 3-4 weeks
Recently did 3 sets of 5 singles adding 20lbs per REP, resting only as long as it took to add the weight. Ie 315x1 335x1 355x1 375x1 395x1. Would this be considered a cluster?
Technically it would called a ladder. It's effective, but it's effectiveness relative to a normal cluster will depend on the average load for the set. For example if your max is 415 (for example), a typical weight for a cluster is around 90-92% of 1RM. So your normal cluster would look like: 380lbs x 5 singles (380/380/380/380/380) In your example (again, assuming a max of around 415) you do 315/335/355/375/395 The average weight in the typical cluster is 380lbs The average weight in the ladder you did is 355lbs From a hypertrophy and strength DEVELOPMENT standpoint, the typical cluster would be more effective but the ladder might be better to learn to demonstrate strength
Thank you for the response, that makes a lot of sense. Been following your content since 2006ish, you’ve put out an absurd amount of amazing (and free!) content over the years.
Not really... Miller clusters are like traditional clusters... you do several (4-6) sets of 1 rep with 45 sec of rest in-between (that's one set), whereas Myo-Reps start with 8-12 reps then adding micro sets of 3-5 reps with 10-15 sec of rest... it's more like a rest/pause
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Russian ladders are also good, in fact I've had the biggest strength gains from them, also with fairly short breaks, 15-30sec
Please explain the RUSSIAN LADDER METHOD.
Hi, you can do an ascending or descending ladder. It sounds counterintuitive, but the ascending ladder works better for me. So a ladder may be 2/3/4 reps with say a 5RM, a set would be 2 reps, rack it, 3 reps 30sec later, rack it, 4 reps 30 sec later. That‘s one set. For a movement a mostly did 2/3/4 then 3 mins min, then 2/3/4 then 3 mins min, then 2/3. 23 reps total. Other variations are possible, 1/3/5, descending 4/3/2 etc. So it has similarities with the cluster method. The ascending sets seem to build mental toughness. @@pablobonilla973
First time hearing about clusters. Ironically I do 10 sets with a 1min around 90% of my 1RM. Great to introduce a new weight increase. It's like sticking your toes in the pool.
That is actually a form of cluster
It boots also confidence and less stressful. Because the more heavy you go the anxious you are before training.
Thanks Christian! . i think clusters is good for hypertrophy too , not much volume at high intensity --great for old lifters
1) So are clusters strictly speaking a variation of rest pause? I suppose some people do rest pause with more of an 8-12 rep max, while clusters are typically 3 or fewer. If you get to something like 5 x 5 EMOM you are really getting cumulative fatigue if its a fairly long ROM.
2) How would you typically equate volume with clusters to avoid burnout. 4-6 singles at 90% with 30 seconds in between would take 2-3 minutes. I realize you need to be well recovered to make these work, but if I do some kind of rest pause that lasts more than 90 seconds I usually could double sets so I avoid overwork.
3) Are speed squat and speed benches like Westside, doing a double or triple roughly EMOM considered to be cluster training?
4) OK lastly, can you do a 3-6 second Overcoming Isometric with 15-30 seconds in between for 3-5 reps or is it way better to go for 100% full recovery between O.I.s? Thanks.
I wouldn't say that clusters are a variation of rest/pause. I think it's more appropriate to say that both are in the same "family of methods"; like myo reps and muscle rounds, for example. But yeah, both are similar in that it uses intra-set rest periods to be able to do more work at a given load.
Are there some good examples of clusters for hypertrophy? I used to try a cluster set of 10 reps, with mini-pauses each 3 reps, like 3 - 3 - 3 - 1 with the weight I can lift perfectly of 8 reps. Is it fine and stimulative as other more traditional methods?
You might like reading up on an old time lifter called Chuck Sipes. Very strong but also jacked. Lots of interesting methods.
Thanks Christian!! From my point of view, the search for performance and hypertrophy makes more sense.
Rather stay on lighter side because it's healty, strenght will come but slower and will stay for longer time
Try Mattis clusters for breaking through those plateaus. 💪
What is the advantage of the cluster set over the emom set? Only that you don't waste time to prepare? I think emom is more effective for muscles and nervous system. Its advantage is that it adapts the body. During the last sets, it is more difficult for you to finish the set and you have less time to recover
Great info Tib! Sounds similar to Mike Menzters rest pause philosophy.
It's in the same "family" (using intra set pauses to lift more weight for a certain number of reps). Mentzer had his own version of clusters. He would start with his techically solid 1RM and do 2 reps with 20-30 sec of rest between both, then he would lower the weight by 10% and do 2-3 more reps with 20-30 sec between each one.
Thanks a lot
what's the role of lactic acid wrt to training. should you aim to get it or avoid?
What would you suggest for a Crossfitter of these varations?
wow ive never seen a more handsome man ever..
Just working my way through the " The Overload System for Strength" right now!
Much appreciate sir. Hope you enjoy it
Thank You for Your knowledge Coach!
Welcome!
Sounds as good as scary 😂 for deads and ohps
Very similar Idea to a vid you did about rest/pause basically. You're a believer in taxing the muscle at near max weight, not a lot of reps to finally get to the hard sets, correct?Best, Steve
Right, same family of training methods
Very interesting coach, how would you structure this for something like boxing?
It really depends on the phase of training you are in. This should be used far-away from a fight/competition, to build strength. Closer to a fight you would switch to more explosive methods
Very VERY interesting!! THANK YOU!
Very much appreciated!
This is great stuff! High risk high reward tho. If you make a mistake in the calculation or your joints can't handle it longer term you are getting injured for sure. I'd want to periodize this
Well, it'd an advanced method for sur. You don't start doing this without experience with heavy lifting. And yes, it needs to be perodized. I typically recommend using it for 3-4 weeks
Recently did 3 sets of 5 singles adding 20lbs per REP, resting only as long as it took to add the weight. Ie 315x1 335x1 355x1 375x1 395x1.
Would this be considered a cluster?
Technically it would called a ladder. It's effective, but it's effectiveness relative to a normal cluster will depend on the average load for the set.
For example if your max is 415 (for example), a typical weight for a cluster is around 90-92% of 1RM. So your normal cluster would look like:
380lbs x 5 singles (380/380/380/380/380)
In your example (again, assuming a max of around 415) you do 315/335/355/375/395
The average weight in the typical cluster is 380lbs
The average weight in the ladder you did is 355lbs
From a hypertrophy and strength DEVELOPMENT standpoint, the typical cluster would be more effective but the ladder might be better to learn to demonstrate strength
Thank you for the response, that makes a lot of sense.
Been following your content since 2006ish, you’ve put out an absurd amount of amazing (and free!) content over the years.
What gives? Your entire left arm is atrophying...Pinched nerve?
Torn bicep… that’s why I got the tattoo
@@THIBARMY OH CRAP!!!..I am truly sorry to hear that, as I have torn my right pec severely some 25 years ago...I feel your pain!!!!
@@cuchulainn1967 bah, it gave me an excuse to get a tattoo lol
Do a full video on miller clusters. It sounds similar to myo or myo is based off Miller sets.
Not really... Miller clusters are like traditional clusters... you do several (4-6) sets of 1 rep with 45 sec of rest in-between (that's one set), whereas Myo-Reps start with 8-12 reps then adding micro sets of 3-5 reps with 10-15 sec of rest... it's more like a rest/pause
@@THIBARMY Thank you coach.
Lovely👍
Awesome video
Merci Chris! je vais essayer ca
🔥🔥🔥
Thank you
DC training
DC training is more rest/pause than clusters, although both are in the same "family" of methods
Good video, thnx!
Thank you sir
Great video!
Thanks for taking the time to watch it
Merci Christian
Ça fait plaisir
0:55 löl !
True story
@@THIBARMY Good stuff.
No one gets in between a man and his food especially after good lifting. löl
Have a great day coach. :)
Nice tattoo.
Well, I tore my left biceps, so I got the tattoo to hide the smaller arm LOL
HAHA. by that logic then ill tattoo my left nut. Cheers man, i absolutely love your videos, learned a lot from you. Saludos de Colombia@@THIBARMY