Increase Your Deadlift Max with Cluster Deadlifts
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- เผยแพร่เมื่อ 3 ก.พ. 2023
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Your catalogue of technique videos and tips is unparalleled. Thanks for making this all available to everyone 🤜🤛
Lots more coming!
yes
real
As someone who always feels more positioned and tighter on my 2nd rep than the 1st, definitely gonna try this. Thanks, man.
Same here. That's why I started doing it. Also I have a chance to think and improve technique on the next rep of anyone goes wrong.
Bros controller disconnected at beginning “ hey what’s up … Dave” good vid
Good video! Ironically recently I was studying cluster sets and trying to think a way to program them in mainly on variations of the big three trying to balance intensity with fatigue and recovery.
About the time I began studying these i subscribed to your channel and now you made this video.
Thank you so much.
Definitely going to try this! I have been messing around with sets of a single around 90 percent and then stripping weight down to around 80 percent for a set of 3-5 or adding reverse bands taking off 40-80 lbs. I definitely see a lot of growth from guys I coach deadlifts in a variety of weight and rep zones in the same workout.
I've been using cluster sets for all rep ranges for a long time now.
If I have an exercise where I am doing multiple sets at 6-8 reps, I'll wait 30 seconds after the final set, do 2 more reps, wait 30 seconds, do 2 more.
If the exercise is at 12-15 reps, after the final set i'll wait 20 seconds and do 7-8 more reps, then rest 20 seconds again and do anywhere from 3-5 more reps.
It's always helped me get past plateaus.
My experience: I historically have only ever done hypertrophy workouts.
I nugged out a pull @675lbs on 2 December.
I implemented the mattis cluster for my deadlifts the beginning of January once a week and sprinkled in block pulls.
I pulled 750 (much smoother as well) in comp 22 April. I added roughly 75lbs to my deadlift in 4-5 months. That's with going on vacation in the middle of that too.
As of 3 weeks ago I've implemented the mattis cluster to my bench and squat as well.
damn u strong af
Would this concept make sense for the bench press? I have been struggling with getting my competition bench press up and I was wondering if using this rep scheme would help. Thanks
Almost certainly not. I think this is sort of unique to deadlifts because of the time it takes to set up. Squats and bench take soooo much more set up. Wrist wraps and things like that also influence how repeatable it would be. I would just do more singles but not in cluster style.
Would you cluster let’s a triple where the first rep is paused and the 2 after that are just regular deadlifts? If so, would you add a little weight or just keep the weight the same?
I’m doing basically that in my current program and it’s just something you have to play with to find the right load. You should probably have some experience with paused deadlifts already and know how much it affects your loading. So just use the information you have.
@@BrazosValleyStrength thanks for the reply! As always, quality content!
Been doing these on and off. Only to push through plateaus.. Squat and bench same. Don't do these if you're running Keto. You won't have the on demand (carbs) energy. Especially anything above 2-3 reps.
how do u progress the load each week?
In the video I said it’s percentage based from my top single currently. So it’s just based on progression of the single. You could use RPE as I also mentioned in the video though.
@@BrazosValleyStrength okay sounds good. how would a secondary dl day be programmed with this, with the least interference?
Using the same constraints for volume and intensity that you already think are useful on your secondary days.
Do you do paid coaching?
I bet if you clicked the link that says “coaching and free programs” you’d find a pretty good answer!
any shoes updtae?
Started production this week