T Nation

Max Growth Clusters


#1

does it make a difference if you do the max growth clusters on a movement in the beginning, middle or end of workout?
Could one use it for more tha one movement in a traing session?
When doing this, would you ramp to a 1rm?
So far I have applied it to squats and bench days(once each so far), and the intensity has definitely changed the overall scope of my workouts.


#2

Maybe I’m not there yet but the original layers (HDL after clusters) felt more natural. The drop off set makes performance on cluster 2&3 much harder…


#3

The original layer used 90% clusters with no emphasis on eccentric. The Max Growth Clusters use 80-85% with a 4 second eccentric. The article states the emphasis is on moving heavy weight.
I recently have been using some bastardized version of double progression and growth factor in the same workout.(more emphasis on size as opposed to strength- easier on the joints, etc).It’s been pretty good, but, I’m beginning to get a little bored with this. Although, I am enjoying the “size” some, it may be time to put on some strength.

This Max Growth Clusters seem like it could make for an interesting transition. Like I said in my original post, the intensity of these first 2 workouts has made it such, that I couldn’t finish my typical workout. I basically used it to replace the 5x5 first exercise of the day, and part of the 4x5 second exercise.

The 3 sets do take a good amount of time. The rest is needed! And even with the rest, I could not complete the 8-10- reps portion. I got 5-8. I’m sure this will all change as my body adjusts.
That’s why I asked about how many exercises can you do like this in one session etc.
I’m thinking that this may be a good program to run while transitioning from a hypertrophy emphasized program to a strength emphasized program. Most recently on my 5x5, and 4x5 movements, I have been kin of ramping to a 5RM. I ramp up and when i start getting close to my “training” 5rm, is when I start counting sets. I do a couple sets at a particular weight if I have to, and I try to push a “session” 5RM on my last set if I can tolerate it on that particular day.


#4

Hello!
Approximately how long, in minutes, do you rest between sets? I have only tested the method a couple of times (back squats) and needed at least 5 minutes. 85 % clusters x 6 and 8 reps at 65 %. I think I was a bit fast on the eccentric also. Just curious.


#5

[quote]Sven-Andreas wrote:
Hello!
Approximately how long, in minutes, do you rest between sets? I have only tested the method a couple of times (back squats) and needed at least 5 minutes. 85 % clusters x 6 and 8 reps at 65 %. I think I was a bit fast on the eccentric also. Just curious.[/quote]

I didn’t count or check the clock, but I will say it was definitely a long time. I imagine 5 minutes. I usually don’t rest very long. Just enough to get it going again, but, here, I needed a LOT more. In fact, overall, the 3 sets took a long time- at least 18-22 minutes.