Thib - What place (if any) do clusters of 3 or 4 (like muscle rounds from fortitude training) have in a low volume high frequency program? Are these too high in volume or intensity if training the muscle 3 times a week but only using clusters one of those days? Thank you.
Fortitude training is a very smart plan
I have tried FT and, while I liked the program, found the muscle rounds to be too much intensity when doing them for several exercises in one session twice a week. If I incorporated clusters/muscle rounds again I’d probably have to limit them to one exercise a day. That’s I was asking if you use them in your low volume higher frequency programming.
Why don’t you switch muscle round sets to pump sets in fortitude training and slow add a muscle round to one more body part tell you can handle the intensity?
That’s a solid idea, but I’m not following FT at the moment, I’m doing my own push/pull split and going to be using just one muscle round each day so all the major movements/muscles get one MR a week. It’ll give me a chance to reassess MRs on a smaller daily scale instead of entire training days of MRs, which may have been why I found them too much (for me) in FT.
I’m planning on using clusters (of doubles or triples) once per week for the push press, bench press, and squat. This is part of a low volume high frequency setup where the major muscle groups are hit directly and indirectly 3 times per week.
If the classic recommendation is about 4-6 cluster sets in one weekly session, I am guessing 1-2 sets would suffice in a high frequency setup.
Do you have any thoughts/suggestions to make this work out better? Thank you.