This intense workout focuses on strength building exercises, heavy lifting, muscle volume building, and pump sets that induce all of this.
First of all, I would like to explain a little what CLUSTER training is and what it is for.
What Is Cluster Training?
Cluster Training involves the use of short periods, set between breaks (usually 10-30 seconds), which act to allow us to do more repetitions with heavy weight.
The benefits of the cluster stem from the ability to do more reps with a heavy weight.
Every time we are able to maintain a high intensity while doing more repetitions, we will always see an immediate improvement in strength and muscle gain.
This type of training I recommend it to people with a medium / high level of training and who have been in the gym for a long time so they can have the technique of each exercise well structured.
Description of Cluster Training
The volume, grouping and strength system is structured in 9 training cycles of 3 separate blocks, each block lasting 3 weeks.
Each block is made up of VCF (volume, cluster, strength block) for the large parts of the body and is made up of 3 different exercises.
During each block you will perform volume work for one exercise, cluster for a second exercise, and strength work for a third movement.
The resistance movement is carried out of each training session, followed by volume work and finally clustered.
Training Exercises
We will use exercises that involve many or more than one muscle in their execution. The exercises selected in this case are:
- Dead weight
- Dumbbell row
- Dominated
- Reverse chin-ups
- Barbell row
- Pull to the chest
Structure of Each 3-Week Block
Weeks 1-3
- Strength – Deadlift
- Volume – Dumbbell Row
- Cluster – Pull-ups
Weeks 4-6
- Strength – Barbell Row
- Volume – Pull to the chest
- Cluster – Deadlift
Weeks 7-9
- Strength – Reverse Pull-ups
- Volume – Machine Deadlift & Machine Shrugs (Combined)
- Cluster – Machine Rowing
Rest
Rest 3 minutes between strength sets, 2 minutes between volume sets, and a maximum of 30 seconds between cluster sets. Understand that these rest times are merely indicative and are not 100% accurate.
Try to follow these guidelines closely when possible.
Weeks 1-3
- Strength – Deadlift 4 × 3
- Volume – Dumbbell Row 5×10
- Cluster – Pull-up 8 × 6
Weeks 4-6
- Strength – Barbell Row 4 × 5
- Volume – Pull to chest 5 × 10
- Cluster – Deadlift 8 × 4
Weeks 7-9
- Strength – Reverse Pull-ups 4 × 5
- Volume – Machine Deadlift & Machine Shrug / Shoulders (Combined) 5 × 10
- Cluster – Rowing machine 8 × 6
Tips for Training
Deadlift in strength: Use a weight with which you can perform 5 repetitions.
Cluster chin-ups: If chin- ups are easy for you, add some weight.
Barbell Row in Strength: Use a weight with which you can normally perform 8 reps.
Cluster Deadlift: This one can be brutal. Use a weight that you can normally perform 9-10 reps.
Inverted pull-ups in strength: Be careful with this exercise. You will have to place weight or a 10 to 20 kilo plate on the curve of the waist or on the thighs. Your hips should be kept below your feet when you pull up, so you must lift yourself properly.
Volume Combo: Using straps, and grab the bar with a double pronation grip. Lift the dumbbell straight up, starting with a powerful deadlift and ending with an explosive shrug. Set the weight again.
Rowing in a cluster machine: If you don’t have access to this machine, you can exchange it in rowing with a barbell.
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