T Nation

One Exercise for Max-Growth Cluster Set?


#1

https://www.t-nation.com/training/advanced-training-max-growth-cluster-sets

Are we limited to only one exercise in a max-growth cluster set? Example: bench press only? No other exercise to be addedlike flyes? Thanks.


#2

[quote]Jun Yap wrote:

Are we limited to only one exercise in a max-growth cluster set? Example: bench press only? No other exercise to be addedlike flyes? Thanks.[/quote]

Use it for only 1 big lift per workout but you can also use it for one isolation movement if you want.


#3

What percentage of the cluster starting weight is reasonable to use for the 8-10 repetitions? Example: cluster starts at 100 kg (85% of 1RM) for 4-6 reps then immediately drop to ? kg for 8-10 reps.

Thank you!


#4

[quote]Sven-Andreas wrote:
What percentage of the cluster starting weight is reasonable to use for the 8-10 repetitions? Example: cluster starts at 100 kg (85% of 1RM) for 4-6 reps then immediately drop to ? kg for 8-10 reps.

Thank you![/quote]

60-65% is a good start (that is 60-65% of your max, not the cluster weight).a But really, it is better to use a weight that is too light then too heavy for that portion since you can always make the reps harder by slowing down the tempo and the heavy work was done during the clusters anyway


#5

Coach,
If staying with one big lift per session, how much time would you recommend before coming back to this for the same/similar exercise? I am guessing you wouldn’t recommend this method for Incline Bench on Monday and Push Press on Tuesday. But could this be done for a movement pattern (upper body push, squat) 2x or 3x per week?

Also, is this method meant to be done without any “psych” or would you expect a little bit of gruntin’ and yellin’ through the last set of this?