T Nation

Cluster Training

I heard about this from a friend who has attended several Poliquin seminars and done an internship with him. It is a maximal strength training protocol he referred to as “cluster training”. It involves picking a weight which is a little less than your 1 rep max. Then each set you do 1 rep, rerack the weight, pause for 10-15 seconds and then do an other rep, until you have done 5 reps. Then you wait 2-3 minutes and do the same with an antagonist muscle group. Do 4-5 sets. Has anyone tried this training method, if so what was your experience with it like, any advice. Comments in general as well.