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Cluster Set Training - Cluster Workout for Muscle Gains | Jaco De Bruyn

Cluster Sets are sets with short intra-set rest periods of 5-20 seconds that help you perform more reps with heavier weights. They give you the flexibility of more repetitions with a heavy weight and more powerful repetitions. You can combine intensity and volume in new ways instead of doing the same thing over and over again.

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Cluster Set Training - Cluster Workout for Muscle Gains | Jaco De Bruyn

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  1. Cluster Workout for Muscle Gains Cluster Set Training Cluster sets are sets with short intra-set rest periods of 5-20 seconds that help you perform more reps with heavier weights. They give you the flexibility of more repetitions with a heavy weight and more powerful repetitions. You can combine intensity and volume in new ways instead of doing the same thing over and over again. Website : http://www.jacodebruyn.com/cluster-set-training/

  2. Cluster Sets for Hypertrophy A heavier weight exerts greater muscular tension and recruits a larger number of muscle fibbers. This means there is more potential for growth with heavier loads. Cluster sets enable you to lift more weight for the same number of sets and reps that are part of your normal routine. Instead of doing four sets of 12 reps at 70%–75% of your one-rep max (1RM, which is the maximum amount of weight you could lift only once for any given exercise), you can perform four sets of (3+3+3+3 reps) at 80-90% with 15 second intra-set rest periods. You’ll be working with more weight for the same number of reps, but greater overall volume (volume = sets x reps x weight), leading to sizeable muscle growth. Website : http://www.jacodebruyn.com/cluster-set-training/

  3. Contact Information For More detailed information about us please contact us by 917 S. Lusk Street, Suite 200, Boise Idaho, 83706, USA http://www.jacodebruyn.com/cluster-set-training/

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