Legs Not Growing? Try Cluster Set Training
If your looking to blow up your strength levels, than you need to try cluster set training. The idea behind a cluster set training is that you break your set down, allowing for short rest periods between one or more reps, in turn, this will prolong your power production Cluster or rest-pause training involves using short inter-set rest periods of anywhere from 10–30 seconds to produce more power. Be sure to check out the article the Secret to Building Mass with Cluster Set Training:
According to a new study published in the Journal of Strength and Conditioning Research, cluster set training beats traditional training for boosting leg strength in the squat.
Researchers compared the kinetics and kinematics of cluster sets and traditional sets during back squat in trained (RT) and untrained (UT) men. Twenty-four participants, performed traditional sets (4 sets x 10 repetitions, 120 s rest) and cluster sets (4 sets x (2 x 5) 30 s between clusters; 90 s between sets) with 70% one-repetition maximum, randomly. The athletes performing cluster sets would perform 1 set of 5, rest 30 seconds, perform another set of 5 and then rest 90 seconds. This was considered one set and would be repeated 3 more times. The volume was similar for both training groups. Kinematics and kinetics were sampled via force plate and linear position transducers. The results showed that the cluster sets produced significantly higher force and volume during the workout. In addition, velocity reductions were lessened in the cluster sets enabling greater velocity production later on in sets. This means the athletes were more explosive using cluster set training. Traditional sets did however result in greater time under tension. This study demonstrates greater power output is driven by greater velocity when back squatting during cluster sets; therefore, velocity may be a useful measure by which to assess power.
Oliver JM, Kreutzer A, Jenke SC, Phillips MD, Mitchell JB, Jones MT. VELOCITY
DRIVES GREATER POWER OBSERVED DURING BACK SQUAT USING CLUSTER SETS. J Strength Cond Res. 2015 Jun 24. [Epub ahead of print]
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