Cluster Training is a rep strategy that will allow you to take a weight you can normally only do 10 reps with and do it for more than 20 reps. The increase in time under tension on the muscles is extremely effective for stimulating muscle hypertrophy. You avoid "chemical fatigue" (caused by lactate buildup) for longer, which helps you achieve muscle fiber fatigue.

For this method, we're going to use a stretch-focused exercise, such as dumbbell flyes for chest.

 

 

 

Here's how we're going to do Stretch Exercise Cluster Training in this program.

1. Select a weight that you can do for 10 reps.
2. Do that weight for 4 reps.
3. Set the weight down and rest 10 seconds.
4. Pick up the weight and do 4 more reps.
5. Rest 10 seconds.
6. Repeat this until you've done 6 mini-sets of 4 reps with the weight.

This sequence is one Cluster Set . It doesn't sound that hard but by the time you've finished the set (and your muscles will be screaming as you get near the end), you will have done 24 reps with a weight you normally could only do 10 reps with.

 

Discover how to use Cluster Training in my Two Block Mass program to FORCE your body to build muscle and strength FAST...