Cluster Training - Courtesy of Shaun Stafford
A principle taught to me and my training buddy @chrisburgessPT at the bodypower expo this weekend by Shaun Stafford. The guy is a massive inspiration, in amazing shape and a genuine really nice guy (check out his facebook page if you have a chance (http://www.facebook.com/shaunstaffordfitness).
For each set of each exercise you are do 25reps, but with a 10 second rest after each 5 reps or cluster, so it makes a 5x5pattern in each set. The idea being, it allows you to keep the weight heavy during each cluster and still doing 25reps, you should be aiming to choose a weight where by the end of the last couple of cluster you begin to find it very tough.
For example you could do Flat Dumbell Chest Press, with a weight that you would probably choose for a 10-12rep set. Do your first 5 reps, weights down, 10second rest, 5 reps, 10 seconds rest, and so on till you've done 5 clusters.
This by no means is easy (or fun) on its own, but we have never been one to shy away from any intensity or a challenge, so Shaun introduced the idea of supersetting them as well with a different muscle group. Switch the focus slightly but keep the same timings as with the first exercise. A tip is to try and be prepared and try have your weights ready for the second exercise before you start the second lot, so you can keep the rest period between the last cluster of exercise 1 to the first of exercise 2 to 10 seconds.
Below is an example workout for Chest and Shoulders using this principle, but it can be applied to any muscle group. My current split is 3days on 1 off; Chest, Tri's and Shoulders, Back Bi's and Abs and Legs. Give it a try and I'd love to know how you got on and what you thought. I certainly came out of this session with a big sweat on, a massive pump, feeling exhausted but exhilarated and motivated to keep smashing on. You can find me @JStephensPT if you have any questions or feedback.
#beawesome
| Chest and Shoulders Cluster Session | ||||||
| Sets | Reps | Cluster | Time Between Cluster | Time Between Sets | ||
| A1 | Flat DB Press | 3 | 25 | 5 | 10 | Straight to A2 |
| A2 | Sitting Side Raise | 3 | 25 | 5 | 10 | 1min |
| B1 | Inline Rollout DB Flys | 3 | 25 | 5 | 10 | Straight to B2 |
| B2 | Sitting Front Raise | 3 | 25 | 5 | 10 | 1 min |
| C1 | Machine Chest Press | 2 | 25 | 5 | 10 | Straight to C2 |
| C2 | Press Ups | 2 | 25 | 5 | 10 | 1 min |
| D | Dips | 2 | Failure | 2min | ||
