The Ultimate Size Method

By Jimmy Smith, CSCS

For www.EliteFTS.com

{ The percents in this article are listed as guidelines . If you are intermediate or higher skilled then I would suggest reducing the percents by 10-15%. As with any percent based program the percents should only be used as a reference guide as we are all working from different skill levels. - Dave Tate }

“Everybody wants to be a bodybuilder, but no one wants to lift any heavy ass weight.” —Ronnie Coleman

Physique training is comical today. There are so many intensity techniques and advanced methods out there that promise extreme gains yet very few deliver. What is it? Does it have to do with multiple drops in training weight that have trainers lifting weight so light that a newbie could walk in and hit it? Maybe it’s the methods that increase soreness and recovery time through maximal eccentrics or isometrics?

Whatever the case may be, most people aren’t getting stronger, and no one is getting any closer to 20-inch arms. It’s painful to watch people try to get through plateaus. Most just quit after a few failed attempts to bring their lifts up. If you’re trying to maximize your strength and size gains, then you had better be doing cluster training.

What is cluster training?

Doing clusters refers to a rest-pause type of training that requires the trainer to use a heavy weight for single reps with a ten second pause between each rep. Cluster training aims to maximize motor unit recruitment while increasing cell volume and damage.

Let’s look at an every day example. We have a trainer (lifter A) doing five sets of five reps versus someone else (lifter B) doing five sets of five cluster reps. Lifter A has to select a load of 80% to do 5 X 5 whereas lifter B can pick a load of 85% to his cluster training. Five percent may not seem like a big difference on paper, but it takes some people much longer than one workout to add 5% to their totals.

The main advantage of cluster training is that it allows quick 5–10 second pauses between each rep that restores central nervous system efficiency and ATP stores enabling a 5% heavier load to be used. This rest allows local lactate and other fatiguing substrate accumulation to be filtered out, which prevents the shutdown on a cellular level of our energy system processes. In turn, this increases our fast twitch fiber recruitment so that we can move a heavier load.

Okay, now that we have the science out of the way, there are several different cluster methods that we can use.

Typical cluster

This is the simplest, basic method of cluster training.

Reps per cluster set: five

Total number of reps per set: 15–20, which is 3-4 sets

Rest between each rep: 5–10 seconds

Rest between reps: 2–3 minutes

Intensity level: 85–90%

Set number 1: one rep at 85%

Rest five seconds between each rep

Set number 2: one rep at 87%

Rest five seconds between each rep

Set number 3: one rep at 90%

Rest five seconds between each rep

Size cluster

This cluster is more hypertrophy based because we perform longer pauses, which allow us to hit for more reps. We want to attempt to maximize our oxygen debt with this method but still utilize explosive tempos. The longer rest will still maximize fast twitch fiber recruitment and allow us to use a heavier than normal load throughout the higher rep set.

Reps per cluster set: 5–10

Total number of reps per set: 15–40, which is 3–4 sets

Rest between each rep: 10 seconds

Rest between sets: 60–90 seconds

Intensity level: 80–85%

Set number 1: one rep at 80%

Rest five seconds between each rep

Set number 2: one rep at 82%

Rest five seconds between each rep

Set number 3: one rep at 85%

Rest five seconds between each rep

Drop set cluster

This method is exactly the same as the basic cluster, except we drop the weight in each rep as we go. This makes each rep a maximal load.

Reps per cluster set: 5

Total number of reps per set: 15–25, which is 3–4 sets

Rest between each rep: 5–10 seconds

Rest between reps: 120–180 seconds

Intensity level: 85–95%

Rep number 1: one rep at 95%

Rest five seconds between each rep

Rep number 2: one rep at 92%

Rest five seconds between each rep

Rep number 3: one rep at 90%

Rest five seconds between each rep

Rep number 4: one rep at 87%

Rest five seconds between each rep

Rep number 5: one rep at 85%

Cluster training is an advanced method enabling the trainee to fast track increases in both maximal strength and hypertrophy through continuous fast twitch muscle fiber recruitment.  Most people are opposed to going in and doing pyramids up and down instead of focusing on a sequential development like that which Soviet scientists like Dr. Yuri Verkhoshansky always write about. If we want adaptation, we need to keep it in a narrow rep range because that rep range is likely to be where we want the adaptation to occur. Makes sense, right?

Jimmy Smith, CSCS, is a fitness coach. He has helped individuals and athletes of all levels (high school, collegiate, and the national ranks) as well as figure models, bodybuilders, and fitness enthusiasts reach their elite performance and body enhancement goals. Visit his website at www.jimmysmithtraining.com.

Elite Fitness Systems strives to be a recognized leader in the strength training industry by providing the highest quality strength training products and services while providing the highest level of customer service in the industry. For the best training equipment, information, and accessories, visit us at www.EliteFTS.com.