This Rep Range Gets You STRONG Legs... very fast
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- เผยแพร่เมื่อ 19 มิ.ย. 2024
- This is the HARDEST Rep Scheme You've NEVER Done that make you stronger and build muscle mass with Strength Coach Dane Miller.
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0:00 The EXPERIMENT
2:23 How do you build size and strength?
3:46 Cluster Sets
6:16 HARDEST Rep Scheme You've NEVER Done
9:47 How do you make the rep scheme work in your training?
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Can I use weighted chin ups for it I'd so how do I use it for weighted chin ups speclization program
Kindly advice for sizes and strenght
:) Are you still a dummy?: th-cam.com/video/vlCw9hpXKC0/w-d-xo.html
Awesome brother! Ty 💪🏽💯
Favorite place to learn about lifting 💪
Insane video friend!
Really interesting 💪🏾💪🏾🏐
cluster sets sound a lot like ultra short race pace training (USRPT) in swimming IMO…both seem to strive to avoid lactic acid so that more high quality work can be done…usrpt was essentially invented about a decade and a half ago and Michael Andrew used it to win a gold medal last Olympics
When would you increase the working percentages? Each week? Or would you stay at the 83% for a few weeks then move up to 85% for another couple of weeks?
Coach what do you think about dynamic effort? Its basically similiar to this.
10-12 sets of 1-3 reps.
Lower % of 1RM but every rep done with max effort
Could you do a cluster for squat on Monday, Bench on Wednesday and Deadlift on Friday?
Dane can these cluster sets also be used on upper body movements like benchpress?
Hello... I'm from Argentina. Learn of people like you and from your channel makes our profession the greatest thing in the hole world... thank you very much for share... saludos desde Argentina...
Along with cluster sets rest pause 7x7x7 is great method I have used in various workouts and training
Absolutely
Used these a lot for weightlifting classes for crossfitters. Really taking the time with that sweet sweet technique and speed work. Then rest a bit and SMASH the body with these clusters. It's only like 10-15 minutes, with the accessory work included to end the session.
How many more "normal " sets you do after the clusters in a workout?
Hello coach. I recently started working out in the gym and I found my squat much weaker compared to bench press. I squat barely 70 kg , bench is 110 kg. Could this be convenient for someone like myself?
I really hope you respond to this coach. Have you heard of the app TrainHeroic? My coach, John Welbourne, has a few programs on this app and one of our training cycles used in this cluster rap scheme. Now we are in the rest/pause portion of our training program, where we build up to a heavy 3, rest 2-4 mins, strip the weight and do 6-10, rest 30 seconds, then max reps of that same weight. Didn’t watch the whole video but it is extremely similar it seems and curious if your programs are on that app or if you have heard of the programs called Jack Street/grind stone/field strong? It could be a coincidence that very smart coaches just have a good programming and talk about a lot of the same stuff, but if you’re not on there I think you would be a phenomenal addition to that app
Rest Pause is a bit different from our Mattis Cluster Set but still an excellent strategy!
Is this applicable to every compound movement several sessions a week?
This is crazy. I already do this for most my strength just ot the 30seconds
Nice!!!!
No excuse not to get stronger with awesome content like this, much appreciated! can't wait to try this
He would say yeah.. any compound I would say .
I love doing these. Did something similar only I did triples with a focus on explosiveness. I attempted do it every training day but I inevitably burned out fast. Still I feel it's a great tool if done smart.
Hi Coach! Just want better understand and learn from your content so I have a question
Would you prioritize this rep scheme for more max strength adaptations rather than the 80/60drop you showed previously which works both types of hypertrophy focusing much more on muscle growth? Or is there something I'm missing between the two rep schemes in its purposes?
Yes this is true max strength while the 80/60 drop is a hybrid
@@GarageStrength understood thank you for clarifying!
Is this related to the Russian bear protocol? Awesome info!
Can you make a video on pole vault training?Information is hard to find.
We can try to do that on Peak Strength!
How long was the experiment
Hey Coach, just one question is there anything like ideal rep range for muscle building? Valuable vid as always
Most volume schemes are around 8-12 reps for 4-6 sets.
We should make that a video!
How often should I do cluster sets?
Once a week for 4-6 weeks and revisit it in 16 weeks
@@GarageStrength awesome, thanks. Will try it out and see if I survive🙏😂
@@GarageStrength So does this mean that I:
A. Use a different exercise for my cluster day every week? (Say squat the 1st week then deadlift the 2nd, then bench on the 3rd week.)
B. Keep the same exercise for cluster day for 4-6 weeks? Or,
C. Other?
@coach will it work for weighted chin ups
That’d be tough but possible
@@GarageStrength how do you recomedned I program it for this
@@GarageStrength for size and strenght
Since this is focused on max strength, would this translate well to overhead press and bench the same way? Or would a different variation be better, since you're dealing with smaller muscle groups vs. squat/deadlift?
It would, check out andy galpin for deeper explanation as to why!
I've been doing it on OHP exactly as explained, but in BP second round of doubles (5s*2reps, rest 5', repeat) and is just fine
Hmm, why change it for doubles?
U can pump out two clusters of 8 for the same volume and better work quality
I love this video format.
What is npp?
Normal Person Player…it’s our base athlete that comes to Garage Strength
@@GarageStrength mind if you re explain the Mattis cluster I am confused with it
I do not know what an npp is
not good to bench like that boss 3:54
5 reps at 80 to 85% then rest for 25 sec try for 3 sets to get 5 reps
then do as many reps as you can for an other 3 sets with the same weight and rest time
very good for bench with no drugs
If I'm doing 3 full body workouts each week would I just do one group at a time to ensure I don't burnout or could I hit this 3 times a week?
I’d only do two groups of clusters a week
NPP?
Love your work, from andy galpin, huberman, and the chinese olifting team, I made this:
3 rep max weight 1 set, 1 min or less of palmer cooling and physio sighs, flowing movements between sets. Accessories(*) to "first sign of light pain" failure. 6 days/week for 3 weeks, 3 days a week for one week. Obviously ease off before comp. In perfect power order;
B Squat
F Squat
Trap Pull
Bar Pull
Wide grips Bench
Weighted Pullup
Weighted Dip
Overhead Press
Leg raises on bar*
Lu raises ;) *
Back holds *(how the olifters do it)
Did my first 3 days and love it, all thanks to you guys! Think it could be better? Lmk! See you on the mat ;)
just give sam more steroids bro
387. Like ❤
steroids
Kratos
15 comments and many sincere questions , but you can't show up to answer a question or two ? Come on man people look up you so time to UP your game with your vids
I’m sorry, I was butchering turkeys for Thanksgiving with my family today. I apologize and will do my best for you guys!
Man is out here coaching top athletes and you demand he answer comments on TH-cam? c'mon man, a response is a privilege, he's not a free personal trainer he's a great guy giving out great insights for free!
@@GarageStrength we all got HUGE respect for you & your vids are GREAT. I apologize if I came across complaining. Consider it a compliment that we luv the vids & enjoy hearing from you occasionally in comments here & there. We realize you can't answer every question but if you acknowledge people once or twice per vid it sets you way above everyone else making vids such as athleanX,, your vids are PHENOMENAL! I like your dad the old time wrestling coach with the iron grip ! He's old school, I relate to that. (Saw him in one of your vids / maybe make a wrestling drills vid featuring his favorite basic wrestling conditioning drills. )