Mhm, i wanna hve this package
Mhm, i mentioned this trainign System some time ago in a post and one T-Nation reader asked me to explan it to him, so i wrote a text about it.
It has some aspects in common with EDT, so maybe you want to give your opinion about Cluster HST.
i hope you don't mind if i just copy the text i sent this forum member.
Actually it?s not very complicated.
You chose a few exercises that train the whole body and preferably provide a deep stretch. Don?t use too many, because it?ll take forever to complete one session.
Most guys use something like Back squats, Chins(close grip with palms facing your body), Dips and calf raises.
The meso cycle:
1 Determine your 1RM (sometimes 5RM for newbies).
2 Take 2 Weeks of, no training (this is meant to decondition your muscles and diminish the Repeated bout effect)
3 Then start training with 60% of your RM.
4 Increase weight each week by 5-10%.
5 In the sixth week you should use 90-100% of your RM.
6 repeat ?til hyyyyyyyoooooooooooge
It depends on your work capacity how much volume you can handle. Think most trainees start with 20-30 Reps and 3 sessions per week. Maybe you could start with more. You can increase reps and frequency as your body adapts to the volume. I heard of people that do 50++ Reps and train every day.
Don?t use too much volume or you?ll overtrain or get overuse injuries.
The Training Session :
1st of all, forget the word ?set?. The goal is to achieve a determined number of reps without experiencing failure no matter how you do the reps. Just do as many reps as you can do with good form in one cluster(aka mini set).
With 20 Reps this could be 5x6 or 6x5 or 15x2. Probably you will be able to do more reps in a given cluster in the first week than in the last week. In a training session the cluster size probably shrinks also as you get fatigued.
From time to time you can throw in some burn / drop sets to get some lactate which provides some additional (but not so important) metabolic growth stimulus and promote growth of non contractile tissue like bands tendons and so on, and loaded stretching. But be sure the exercises you choose for loaded stretching are not too heavy. If you do Dips / benches with 70% of your RM you should not do Flies with 80% because that would condition your chest to 80% tension and thus making training with less than 80% quite ineffective.
The stretch aspect is quite important for growth according to the HST theory (you can read tons of information on this on the original site hypertrophy-specific.com ? the cluster system takes these principles one step further as normal HST is still hooked to the conventional Rep schemes), so always use the greatest possible ROM. Do chins to the Dead Hang and so on.
It is recommended to do the exercises circle style to save time as the sessions could be quite long when reps or # of exercises increase (that?s why you should choose as few as possible to train your whole body).
Do like one cluster of squats, 1 cluster of chins one of dips and one of calf Raises with little rest. Then rest 1-2 minutes and start a new cycle. If you don?t want to block all 4 Stations you should superset just 2 exercises.
Wow, that was quite a lotta to write. I hope this is enough.
Btw, I guess you recognized that germans write nouns in capital letters, I am sure I did this accidently in the English so don?t expect to much correct spelling (also wrote this at 3 o?clock in the morning)