T Nation

Running Size and Strength Program Again, Adding Clusters?


#1

I bought your size and strength program from your website. I’ve ran it all the way through and really liked it and the results. My question is can I run it through again and maybe add some cluster sets to the main lifts and keep everything else the same just for a mix-up for a few weeks?
Thank you


#2

If you add cluster sets you need to take out some regular sets. You can’t simply add stuff in, especially if the stuff you add in is nerologically hard.


#3

For example on back day

Deadlift cluster
1 rep rest 10 seconds, repeat for a total of 4 to 6 reps.

Straight arm pull down 1x6-8 rest pause

Chest supported row 1x6-8 rest pause

Shrugs 1x 6-8 double rest pause


#4

Depending on your neutotype the rest between cluster reps should be between 5-10 sec (type 3) up to 20-25 sec (type 1A). Type 1B is 15-20, Type 2A and 2B 10-15


#5

I just did a chest and triceps workout and felt awesome.

Bench Press-
250 lbs for a cluster set of 6 reps total, resting 15 seconds between each rep. Only did 1 set. Might add another set next week

Incline-
185 lbs for 7,3,2 reps doing rest pause. 20 seconds between each mini set

Dips-
45 lbs for 6,2,2 reps doing rest pause. 20 seconds between each mini set

Triceps Extentions-
115 lbs for 7,3,2 reps doing rest pause. 20 seconds between each mini set

Felt awesome during this workout! I think the cluster bench press got my cns jacked up and felt strong throughout the entire workout!

Your articles and programs have helped me out a lot.
Thank you


#6

I didn’t word it correctly the first question I had but I was going to take out the main lift of all out reps in the strength and size program I bought from your website. And replace that with cluster sets so instead of doing one all out set I would do one all out cluster set aiming at 4 to 6 reps and keeping everything else in the workout the same.

Just for a mix up. Not sure if it would even make a difference.

I was also thinking about doing your layer workout just focusing on one lift the entire workout. But I just thought that look like a lot of sets for a natural??


#7

I don’t design programs specifically for enhanced lifters. The layer system works well for neurotype 2A who can handle the volume. Others types will have problems with it.


#8

Thank you for the response