T Nation

Programming with Clusters and Rest-Pause


I apologize if I’ve missed it somewhere, but have you discussed programming clusters and rest-pause methods together? I know you’re a proponent of clusters for strength, and rest-pause for building muscle.

I took your neurotest and came out to a pretty solid 1B, and I had always found myself attracted to such high-intensity methods.I was wondering–that if you would combine both methods–what would a general layout be for programming.

I’ve been tinkering around with it and my upper body sessions I would do:

1)Bench 3x4-6 clusters/20 secs rest between reps
2)DB Bench Press assistance 1 set rest-pause/20 secs rest between mini sets
3)Row variation 5 sets x 10-12 reps low intensity
4)Facepulls 5 sets x 15-20 reps low intensity

Generally speaking, I can’t handle a high amount of volume and recover well, except for my back/biceps.

Sorry for the ramble, just curious what your thoughts are on combining the methods.

I like the idea in general, but not the 5 sets of high reps. Even a neurotype that is better suited for higher reps would not do 5 reps with such high reps. I’d do 2-3 in those ranges. And frankly, I see no need to go higher than 12.