Cluster Sets
What Are Cluster Sets?
A cluster set is a set that’s broken down into several mini-sets, with short rest periods between them. The weight is re-racked or put down during these rest periods before doing the next rep.
An example of doing 5 x 5 as cluster sets.
Set 1
1st rep
Rest 15 seconds
2nd rep
Rest 15 seconds
3rd rep
Rest 15 seconds
4th rep
Rest 15 seconds
5 rep
That's the first set done. You would then rest 3-5 minutes before doing the next set.
Why use clusters?
They allow you do do more volume at a given weight compared to what you would do with traditional straight sets. In the example above, you would be able to do 25 reps with your 3 or 4 rep max. It will allow you plenty of practise with heavy weight.
There are many ways to do cluster sets. The Charles Poliquin and Carl Miller are the two most well known.
Charles Poliquin Cluster Sets
Charles Poliquin is the best known and most widely used way of doing cluster sets. You'll do 3-5 sets of 5 reps with your 3 rep max. You'll rest 15-20 seconds between reps, and 3-4 minutes between sets. When you're very strong, you might find that you'll need more than 15-20 seconds between reps to be able to get all the reps. This method works very well for women.
Carl Miller Cluster sets
Carl Miller coached weightlifting for over 50 years, including at the Olympic games.
He used two main methods, extensive and intensive method.
Extensive Method
You'll do 3-5 sets of 5-7 reps with between 85-92% of your one rep max. With this method, you'll rest 30-45 seconds between reps and 2-3 minutes rest between cluster sets.
Intensive Method
You do 3-4 sets of 2-3 reps with 87-95% of your one rep max. You rest 45-60 seconds between reps, and 2-3 minutes between sets.
Miller clusters are great for stronger lifter and is the method I prefer for myself. Miller cluster sets is more of a pure strength method, while the Charles Polliquin method is good for a combination of strength and hypertrophy.
A cluster set is a set that’s broken down into several mini-sets, with short rest periods between them. The weight is re-racked or put down during these rest periods before doing the next rep.
An example of doing 5 x 5 as cluster sets.
Set 1
1st rep
Rest 15 seconds
2nd rep
Rest 15 seconds
3rd rep
Rest 15 seconds
4th rep
Rest 15 seconds
5 rep
That's the first set done. You would then rest 3-5 minutes before doing the next set.
Why use clusters?
They allow you do do more volume at a given weight compared to what you would do with traditional straight sets. In the example above, you would be able to do 25 reps with your 3 or 4 rep max. It will allow you plenty of practise with heavy weight.
There are many ways to do cluster sets. The Charles Poliquin and Carl Miller are the two most well known.
Charles Poliquin Cluster Sets
Charles Poliquin is the best known and most widely used way of doing cluster sets. You'll do 3-5 sets of 5 reps with your 3 rep max. You'll rest 15-20 seconds between reps, and 3-4 minutes between sets. When you're very strong, you might find that you'll need more than 15-20 seconds between reps to be able to get all the reps. This method works very well for women.
Carl Miller Cluster sets
Carl Miller coached weightlifting for over 50 years, including at the Olympic games.
He used two main methods, extensive and intensive method.
Extensive Method
You'll do 3-5 sets of 5-7 reps with between 85-92% of your one rep max. With this method, you'll rest 30-45 seconds between reps and 2-3 minutes rest between cluster sets.
Intensive Method
You do 3-4 sets of 2-3 reps with 87-95% of your one rep max. You rest 45-60 seconds between reps, and 2-3 minutes between sets.
Miller clusters are great for stronger lifter and is the method I prefer for myself. Miller cluster sets is more of a pure strength method, while the Charles Polliquin method is good for a combination of strength and hypertrophy.