Well my current training is a little abnormal.
I did a 1 week chest specialization, 1 week back specialization, 1 week shoulder specializatioin, 1 week arm specialization, 1 week leg specialization. Why? Shits and Giggles. To see how often I could really slam a muscle.
My routine for chest was:
1 set of Flat Bench Clusters 1-1-1-1-1 at a 2-3rm
2minute rest. Then onto normal workout:
A1)DB 4 Bells Bench
A2)DB 4 Bells Incline
90s rest between sets and exercises
B1)DB Decline Flye
B2)Standing Cable Crossover w/Squeeze *Cable set at head level. Squeeze down to chest level. Cross arms over and squeeze like shit.
90s rest between sets and execises
Monday was 5 sets of 5
Thursday was 4 sets of 10
Saturday was 3 sets of 15
Tuesday and Friday were 3 sets of 10 light total body missing any repetitive movements (no shoulder or tri work)
It’s a specialization program so it’s not a week in and week out routine. I could however see doing clusters or singles or partials at the beginning of a workout for CNS stimulation. My guess is that T-nations new fangled Hypertrophy program has this CNS stim built it. Somewhat similar to Poliquins 1-6 principle. A single set of clusters can stimulate the CNS without total exausting it such as in a “normal” protocol of mutliple sets of clusters.
Key Point: The Monday 5x5 knocks the shit out of you because it is very demanding on the CNS because of the high load. That’s why I did light total body Tuesday, then off completely Wednesday before hitting chest again Thursday and Saturday. In fact, with my back and shoulder specialization I did my 4x10 on Thursday and 3x15 on Friday without any problems…although the Friday cluster at the start of the workout was much more difficult.