It's easy to get caught going through the motions with our training programmes. If you're a seasoned lifter, sometimes the numbers can stagnate, leading to a lull in motivation, which is a recipe for muscle-building disaster.

To break out of a plateau and see your lifting numbers jump up like they used to, try the 'cluster sets' training technique, a strength training secret that'll elevate your power output and increase hypertrophy. Who knows, you might start seeing some PBs again.

What are 'Cluster Sets'?

Cluster sets are a training technique commonly used for gains in strength and size. They involve breaking down each set into small, intermittent segments or 'clusters' with brief rest periods in between.

What Does a Cluster Set Look Like?

A standard set consists of 10 repetitions. Performed as a cluster set, this could be broken down into five sets of two repetitions each, with short 'micro-breaks' between each two rep effort. After completing two reps, you would rest briefly for 10 to 30 seconds before proceeding to the next two reps. This rest period allows for partial recovery, reducing fatigue and allowing for a higher quality of effort during each repetition. At the end of the set, you could rest for two-three minutes between each set.

For example:

Set 1:

Cluster 1 - 2 reps

Rest 10 to 30 seconds

Cluster 2 - 2 reps

Rest 10 to 30 seconds

Cluster 3 - 2 reps

Rest 10 to 30 seconds

Cluster 4 - 2 reps

Rest 10 to 30 seconds

Cluster 5 - 2 reps

Rest 2-3 minutes before next set

What Are the Benefits of Cluster Sets?

Cluster sets are effective for enhancing strength, hypertrophy, power, and muscular endurance, as they provide opportunities for brief recovery during a set. This allows athletes to use heavier weights, lift more explosively and perform more repetitions overall, leading to a greater training stimulus and muscular adaptations.

In a study published in the Human Kinetics Journals, 12 men compared using traditional training sets versus cluster sets when performing back squats. Cluster sets resulted in increased total time under tension and total load, therefore leading to more muscular gains.

Cluster Sets Increase Work Capacity & Muscle Gains

By breaking down a set into clusters with brief rest periods, you can accumulate more repetitions or use heavier weights than you would in a continuous set. This helps improve overall work capacity, allowing for greater training volume and intensity. In other words: more total work completed and therefore more muscle.

Cluster Sets Enhance Strength & Power

Cluster sets enable you to lift heavier loads, as the rest periods within the clusters allow for partial recovery. This promotes greater recruitment of high-threshold motor units (the strongest groups of muscle fibres in your body), leading to increased strength and power gains.

Cluster Sets Improve Technique

Technique can often be sacrificed due to fatigue from prolonged sets. With cluster sets, the intermittent rest periods allow you to maintain better form throughout the set, promoting enhanced movement patterns, optimal muscle recruitment and increased range of movement.

Cluster Sets Increase Time under Tension

By performing multiple repetitions within each cluster, cluster sets provide extended time under tension for the muscles involved. When pushing closer to failure, this can enhance muscular endurance and promote hypertrophy (muscle growth).

Cluster Sets Enhance Confidence & Motivation

Cluster sets can help us manage fatigue better as we're more likely to complete more successful repetitions therefore bolstering our self efficacy. Breaking a set into smaller segments with rest periods can make the overall workload feel more manageable, leading to increased confidence in the movements and motivation during training.

Now that you're a cluster set expert, why not give this cluster workout a go, as demonstrated by Arnold Schwarzenegger.

Cluster Set Workout

Here, Arnold Schwarzenegger shares one of his cluster set workouts with full explanations of how you can increase strength and size. According to his Daily Pump Newsletter, 'Cluster sets are just like supersets, but you do multiple supersets within one cluster. This technique allows you to use a heavier weight than you normally would because of how you’re staging the reps and sets.

'You’ll want to do a warm-up and build up to these weights with three sets of each movement. In all, each cluster should take about 20-25 minutes. So, a cluster can be its own workout. Or, set aside 45 minutes to an hour and have an amazing full-body workout with just four exercises.'

Cluster 1: Upper Push & Upper Pull

Set 1: 2 reps of push + 4 reps of pull (no rest)

Set 2: 1 rep of push + 2 reps of pull (no rest)

Set 3: 3 reps of push + 6 reps of pull (rest 3 min)

Arnie says: 'Select a weight you can lift for four to five reps for a push exercise (like a chest press) and six to eight reps for a pulling exercise (like rows). That’s one cluster. You’ll repeat this a total of two to three times, and then you’re done. Two exercises and you’ll be pumped, your heart rate will be up, and you should feel stronger. Do the math, and you’re doing six reps [with your four-rep maximum weight] on pushing exercises and 12 reps [with your six to eight rep maximum weight] for pulling exercises.'

Cluster 2: Lower Push & Lower Pull

Set 1: 4 reps of push + 8 reps of hinge (no rest)

Set 2: 3 reps of push + 6 reps of hinge (no rest)

Set 3: 5 reps of push + 10 reps of hinge (rest 3 min)

Arnie says: 'Pair a lower-body push exercise (like a squat) with a lower-body hinge exercise (like a deadlift). Select a weight you can lift for six to eight reps for the lower body push exercise and 12 to 15 reps for the hinge exercise. That’s one cluster. Just like the upper body workout, do two to three total clusters and call it a day.'

Bodyweight Cluster: Upper Push & Lower Push

Set 1: 7 reps of an upper body exercise + 7 reps of a lower body exercise

Set 2: 6 reps of an upper body exercise + 6 reps of a lower body exercise

Set 3: 8 reps of an upper body exercise + 8 reps of a lower body exercise (rest 3 minutes)

Arnie says: 'The bodyweight idea is very similar. The cluster sets will help you be able to do more reps than usual. But, because no weight is involved, you’re going to do higher reps. And, we’re going to pair an upper body and a lower body exercise. Assume you do push-ups for your upper body movements and squats for your lower body movement.

That’s one cluster. You’ll repeat this a total of two to three times, and you’re done with the first cluster. Then, for the second cluster, you would select two new movements such as bodyweight row and lunges and repeat the process, and then call it a day.'