generation ironIs this the program for the best results?

We here at the GI Fitness Network understand that even the most diligent of bodybuilders can get bored with their usual routine. It’s only natural of course. Not everyone can follow the same game plan over and over. It gets monotonous. You can feel stagnant, particularly if you hit a plateau. So we did our research and happen upon a training technique that’s essential to muscle and strength growth.

Cluster training is a pretty hardcore form of weightlifting. What makes it so damn tough? Well let’s break it down. First off you start by taking your 90% one rep max (1 RM) weight and performing your exercise. For example you perform five single lifts with a rest period in between. What’s the major difference with Cluster training? Well typically if you’re performing your 1 rep max lift you’d take a decent amount of time for recovery, perhaps maybe a minute. Well take that breather period and lower the rest time by about 90 percent. Typically the rest period between each rep is 5-20 seconds for Cluster training which isn’t a rest period at all. So imagine performing your usual mount of reps, say 8-15, with 5 seconds of rest in between, all with your 1 RM. That’s what makes it so damn rough.

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Now does that mean you should dive head first into the Cluster training routine? Hell no. This training regimen is no joke. If you’re going to get into Cluster Training then you better make sure you do it gradually, advanced bodybuilder or not. The best way is by starting off with a 70% of your 1 RM and 3 sets and your typical rep count with a one minute rest period. Steadily increase the sets while keeping the same rest period. Once you get to five sets then gradually decrease your resting period and increase the weight. eventually the numbers will balanced out to your 90% 1 RM, less reps, and less resting period. This kind of rest pause training will end up producing great muscle gains for massive muscle.


So take a crack at the Cluster Training method and let us know how much gains you receive. Don’t forget to follow the Generation Iron Network on Facebook and Twitter.

Jonathan Salmon
Managing editor of Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. He has been writing about bodybuilding, combat sports, and strength sports for over 8 years. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.