Page 21 - NGA NATURALmag 2017 ANNIVERSARY FALL Issue

Fall 2017
over to to their specific goal of muscle gain strength or power increase Cluster sets are also a a a a a a a a a a a great way to to bust through plateaus especially if it is the the the first time an athlete has incorporated them into their workout regimen However due to to the the the high potential for risk of injury this workout routine is is is not recommended for for beginners but only for for those with at least 1-2 years lifting experience Cluster sets are are most beneficial when they are are matched to to an an athlete’s goal strength and desired outcome The set set rep rest training protocol of the cluster set set can easily be manipulated to to adjust for hypertrophy hypertrophy strength or or or or power For hypertrophy hypertrophy the the the goal is about creating more volume (weight x x sets x x reps) in in in lesser increments of time On the the the the other hand if the the the goal is to improve strength and and power cluster cluster sets sets allow for for more near maximal repetitions per per workout Most cluster cluster sets sets are performed with heavy barbell lifts lifts such such as as squats and deadlifts or or or or power exercises such such as as hang cleans or or snatches That is is not to to say you can’t use any weight-bearing exercise to to perform a a a a a cluster set Additionally cluster cluster sets may be manipulated to add more variation (e g g g undulating cluster cluster cluster ascend- ing ing ing cluster) Below are some examples to provide a a a a a a a a a a a greater understanding of of this technique The amount of of sets and and and exercise selection will vary based on on the athlete and and goal Cluster sets can be a a a a a a a great tool for any athlete to to use use within their training program but it it is not recom- mended for for beginners Also cluster sets can be be be used used for for a a a a a a a a variety of of goals but should not be be be be over-used Now that you have a a a a a a a a a better understanding of of this technique and and how to to to do them them consider adding them them to to to your workout regimen It is guaranteed to to to be a a a a a a a a a a great addition that can help you you break through some of those plateaus! n n n Chad Adamovich is is is Co-Owner of of P4P Muscle and and has spent over half a a a a a a a a a decade in in his pursuit of of education in in Exercise Science and and and Sports Nutrition In addition he he holds the credentials as a a a a a a a a a Certified Strength and and Condition- ing Specialist (CSCS) Chad has has an an an an unparalleled passion for for the the research science and and application behind sports performance nutrition and and and hypertrophy He has has devoted the the the majority of his life to to helping athletes at at at the the youth collegiate and and and pro level in in in in in numerous sports His experience is is is vast and and and has included being a a a a a a a a a a a a Director Director for for Athletic Republic and and Director Director of Trainer Development for for a a a a a a a a a a a multi-club franchise as as well as as many other business entities To get additional and and and free professional training advice follow P4P Muscle on on on Facebook Instagram and and and YouTube Locate the “Coach’s Corner” video and and and tips at www p4pmuscle com NGA NATURAL mag
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Hypertrophy
Cluster:
Load at 6RM for Exercise (x)
3 3 reps reps X X rest rest 10-15 10-15 seconds
seconds
3 3 3 3 reps reps reps X X X rest rest 10-15 10-15 seconds
seconds
3 3 3 reps reps X X recover 2-3 minutes and repeat for (x)
sets strength Cluster:
Load @ 90% 1RM for Exercise (x)
1 1 1 1 1 rep rep X X rest rest 10 10 seconds
seconds
1 1 1 1 1 1 rep rep rep X X X rest rest rest 10 10 10 seconds
seconds
seconds
1 1 1 1 1 1 rep rep rep X X X rest rest rest 10 10 10 seconds
seconds
seconds
1 1 1 1 1 rep rep rep X X X rest rest 10 10 seconds
seconds
1 1 1 rep rep rep X X recover 2-3 minutes and repeat for (x)
sets Power Cluster:
Load @ 40-60% 1RM for Exercise (x)
2 2 reps reps X X rest rest 10 10 seconds
seconds
2 2 2 reps reps reps X X X rest rest rest 10 10 10 seconds
seconds
seconds
2 2 2 2 reps reps reps X X X rest rest 10 10 seconds
seconds
2 2 2 reps reps X X recover 2-3 minutes and repeat for (x)
sets