Training for strength can help you break plateaus and set you up for making more muscle gains. Get BIGGER, STRONGER, FASTER using cluster sets. Here’s how..
By: Tim Ernst – Founder of F40 Fat Loss Formula
Most guys who hit the gym regularly become addicted to chasing the PUMP. Who doesn’t like skin splitting pumps where you feel like your muscles want to explode?
Even though creating the pump uses one of the 3 mechanisms for muscle growth (metabolic stress), you’ll eventually hit the ceiling as to how far you can grow.
It’s no secret that in order to keep building muscle you have to get stronger, otherwise your muscle will never get bigger.
If you know what you’re doing you can completely DOUBLE your muscle gains, remodel ANY “weak” body-part, bust through any plateau, all while revealing your abs at the same time
How do you get stronger? Lifting heavy weight for more overall reps.
Most strength training programs will have you lift heavy weight using lower rep schemes, but I’m going to show you how you can lift very heavy weight for more reps.
Enter: Cluster Sets
Cluster sets are basically another name for rest-pause sets where you’ll do a number of reps in a “mini set” and rest for ONLY 10 seconds between each one for a total of 3 mini sets.
It will look like this below:
You take a heavy weight and lift it for a low number of reps. For instance, lets say your program calls for 12 reps. Instead of doing all 12 reps in one set, you’ll split it up in 4 rep increments resting for only 10 seconds between the 4 reps. You will do 3 of these so it will look like this: 4+4+4=12 reps. You only rest for 10 seconds between the 4 reps totaling 12 reps. This is ONE SET. Rest 1-2 minutes. Do this for 3-4 total sets.
The reason CS works so well is because you are using a weight that you could only do 4 reps with, but now you are getting 12 reps with heavy weight (thanks to the 10 second intra set rest periods). This is a game changer for strength and mass gains.
For the purpose of this article I’m going to show you how you can get stronger on your dead-lift with this 6 week phase but you can do it with benching or squatting.
Week #1 (Dead-Lift Once a Week)
Clean Grip Dead-Lift
Sets 4
Reps 4+4+4
Rest 3-4 minutes
Week #2 (Dead-Lift Once a Week)
Clean Grip Dead-Lift
Sets 4
Reps 4+3+3* (* 10 second eccentric overload rep after main work sets)
Rest 3-4 minutes
Week #3 (Dead-Lift Once a Week)
Clean Grip Dead-Lift
Sets 4
Reps 3+3+3
Rest 3-4 minutes
Week #4 (Dead-Lift Once a Week)
Clean Grip Dead-Lift
Sets 5
Reps 3+2+2* (*8 second eccentric overload rep after main work sets)
Rest 3-4 minutes
Week #5 (Dead-Lift Once a Week/De-Load Week)
Clean Grip Dead-Lift
Sets 2
Reps 2+2+1+1
Rest 3-4 minutes
Week #6 (Dead-Lift Once a Week)
Clean Grip Dead-Lift
Sets 6
Reps 2+2+1+1* (*6 second eccentric overload rep after main work sets)
Rest 3-4 minutes
As you probably know or at some point you’ve been told that the best way to build muscle is by training each muscle group a different day of the week…
- Chest on Monday…
- Legs on Tuesday…
- Back on Wednesday…
- And so on. Or…
Maybe you’ve tried the double-up split where you train upper body one day, then lower body the next.
However, there’s something you need to know….
These workouts are silently chipping away at your testosterone levels and causing you to leave massive muscle building results on the table…
Yes you read that right…
But don’t worry, it doesn’t have to be this way. Because…
Believe it or not, there’s one type of muscle building routine that’s BEST for your male hormones and packing on some serious size at the exact same time.
And to prove it, here is..
=> The Mother Of All Muscle Building Routines
