hi this is Adam before VidCon and today I'm going to be talking about cluster
sets and how to implement them into your training before I get into cluster sets
I'd like to talk a little bit about traditional sense what you expect to see
so traditional is that's what you see here is say you're performing three sets
of eight reps of approximately ninety seconds rest between if you look at my
very rubbish lis drawn diagram here you'll see that these blocks or
replicate reps so there's eight of them going up he is literally perform them
back-to-back just like normal says ninety seconds rest and then you'd
repeat for three sets okay what happens on traditional sets is more reps you do
the more fatigued you're gonna get whilst you're doing for the presets
what's happening is you're increasing your ATP usage so the fuel for muscles
to be able to working for four movements increasing your ATP production so your
body's having to produce more ATP in order to to fuel the work that you're
doing especially as the steps go on you're also increasing your lap tape
useful your lactate release instead you're performing eight reps you're
performing a lot of reps back-to-back so the work output is going to be a lot
higher and also there's increase in EMG activity so neuromuscular your muscles
are going to be working hard in order to perform the job doing whatever exercise
you're going to be doing so what happens here what's this you're increasing the
ATP used in the ATP production overall you're going to see a reduction in ATP
because what's happening is in order for ATP to be produced
you'll have to so in order for ATP to be resynthesize you've got to have
something called possible creatine phosphate Christy provides a phosphate
onto an EBP molecule very science here it might be a little bit confused
basically think of AVP as something that's worthless add a phosphate to it
that you get from phosphocreatine and then that way you're going to get ATP
and that's what you may use in order to produce to produce to do work so if I'm
performing eight reps on something with no rest what's going to happen is my ATP
is going to reduce as I'm using that phosphor creatine to resynthesize ADP
it's going to have to reduce so expect to see a reduction in ATP like I said
neuromuscular you're working your your nerves that are firing your muscles
they're working as well so there's going to be increased neuromuscular fatigue
and then resultantly that means that there's going to be a reduction in force
output a reduction in peak power output reduction in Retta force development and
overall reduction in a technical form which in itself is going to be
detrimental so now I'm going to talk about alternate method or something you
can do to traditional sense there's called cluster set they do the whole the
whole thing so what we're going to do and a cluster step is you have interest
set rest between whatever a lot of reps so if I go back to the previous example
we did three sets of eight reps with 90 seconds rest between on a cluster I
might break the no state reps into two fours so I would do four reps
back-to-back rest 20-second do the next four reps then rest 90 seconds to say my
word between my sets and repeat the same thing opposed do three tests
and that mean one set I'd then rest maybe 90 seconds and outperform for
three sets so during those cluster sets when you get to have that rest period
during your steps you get to have certain physiological aspects occur so
it's been shown during in research that there is a less reduced force out less
reduced peak power of the less reduced technical breakdown through exercises so
what happens during these cluster sex is as I said join the interest at rest we
allow our budding time to recover so ATP gets to regenerate that little bit more
so that phosphocreatine molecules get to help return those ADP's in two ATP's so
when we get back into the exercise for Less the example when that one the
second portion of that set where I was completing four reps I'm in a lot better
state to be able to produce force for the rest of the the rest of that set so
this dot at the top is to start on the first rep so I'm 100% for stop I'm nice
and fresh from list we do my first row I perform that rep and my force out that's
gonna reduce as I forty you a little bit but if I get my interest at rest so in
those clusters this is 15 seconds here within those 15 seconds my cross outfit
has managed to rejuvenate or build back up so approximately seventy nine point
seven percent before it used to be so with that 15 seconds robber that being
stuck down here below sixty percent I've now bugged it back up and I'm
pretty much at eighty percent ready to produce some more force and probably get
a better rep next out of that so a few things to know about cluster sets that
are quite important the first one most of all cluster set see quite an advanced
type of training cluster sets are mostly used
like I said maintaining or trying to reduce less reduce peak power and force
output so you're trying to keep those nice and high for a better quality reps
and better quality sets you have to ask yourself are you advanced enough to meet
that and if you're not then maybe there's no point wasting your time on
this maybe stick to the traditional sets boot up a good straight to base build up
a good power base and then you can start to move on to this but more advanced
style of lifting other things to note cluster sets are very very variable
really so the example that I gave was when I split stated two to four twenty
seconds rest between you can do this however you want so that graph that I
showed you literature said there was one rep rest fifteen seconds do another rep
there's many different ways to do this but just like I said before the more
reps you do the more physiological fatigue you'll get again so it's about
what you're striving for if you're going from absolute strength from maximal
strength one rep rest fifteen seconds approximately the rest itself doesn't
even have to be fifteen seconds I'd say no more than thirty otherwise you're
pretty much just starting a new set keep it pretty short fifteen to thirty
seconds yeah one rep fifteen seconds rest one rep maybe for a set of three or
four really to keep that power output nice and high but if you want to push a
little bit more strength so you're not solely focused on that with respect to
the maybe you can do like the four four EPS scattered between and you can even
push some hypertrophy ranges so a lot there's a lot of stuff I've been talking
about has been power up this and you're talking like our lifts
by being good at Mike's technique or power based sports listing a power phase
during part of your periodization you could also use it in off seasons if if
mechanical loads quite important to you because if you're allowing yourself
enough restaurant if I was to perform four reps twenty seconds rest four reps
I push it dates can actively can consider hypertrophy rate but the good
news about that if I am using this cluster steps scheme what Academy is I
can lift at a higher intensity that's the whole point of cluster Center but
being able to increase this force output and being able to maintain this peak
power means that my intensity can be greater I can lift higher loads rather
than stick into lower lows so one of the things that reporting is
mechanical load which is the load going through the joint so if I am able to
lift a higher intensity is I can therefore put more mechanical stress on
my drinks that's a stimulant for hypertrophy in itself so it could also
be used in a hypertrophy block so key things to take away from this just like
I said is rest is your best friends during your cluster sets have a play
around with it see which rest times should be the best with rep ranges
you're kind of chasing remember just like I said it's a box but we're trying
to maintain that intensity we're trying to keep that intensity nice and high
which you might not be able to do with those traditional sets so you may have
noticed my amazing Christmas jumper because it is Christmas time for anyone
that doesn't know this is the Gareth Southgate jumper so if you could see
Christmas views coming home but I really hope you enjoyed watching this video I
hope I've explained cluster sets well off of the blog explained
well also don't forget to like subscribe and comment thank you very much for
watching
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