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Fitness Tips For 4/13/2016
Cluster Training Workouts
Often when you hear the word "cluster" it is in a negative context,
to say the least. But there are positive applications of the word,
and one of those is in training. Specifically, cluster training.
Cluster training refers to the rest and training mix in a unique
style of working out. It is a derivative of the old rest pause
training style. Cluster training involves "clustering" a lot of reps
around an exercise set by using many mini rep breaks. The cluster of
reps adds up to enable you to do more reps with a heavy weight than
you would be able to perform in the traditional manner of lifting.
Five Heavy Reps
One way to employ the cluster training workout is to perform a heavy
lift for a rep, give your body a rest for 10-15 seconds, then repeat
that rep back and forth with the short rest until you have completed
5 reps. This would be higher than what you could get with a straight
Cluster training can be used in many ways but the best way to go is
with heavy compound movements which get several muscle groups
involved together. And you can use it on smaller muscle groups as
well – it even works with the barbell curl.
Cluster training is quite a bit different than standard training and
will give both body and mind an entirely new level of stimulation.
Cluster training will push you to the limit as you strive to get out
those extra reps with the heavy weight loads required. And cluster
training will shock your muscles to a high degree, helping you to
more hypertrophy. Use cluster training in a cyclical fashion.
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Cluster Training Workouts for Hypertrophy
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assume any liability for the information contained herein.
The Information contained herein reflects only the opinion
of the author and is in no way to be considered medical advice.
Specific medical advice should be obtained from a licensed
health care practitioner. Consult your physician before you
begin any nutrition, exercise, or dietary supplement program.