Cluster 5X5

I was reading a article about 'Cluster' training and theres a 5x5 routine for it. Basically it has you doing exercises at 90% of your 1RM, but you'll do a single rep, rest 10 seconds, single rep, rest 10 seconds, etc and then at the end of the set you rest 3 minutes then go at it again.

Anyone have any experience with this and gains? It's supposed to give more hypertrophy AND strength then a normal 5x5.

Is that sort of DC training with the rest pauses?  I was about to do a rest pause 5 day split but then decided to do HST instead.  Will be interesting to see what others think of the viability of this 5x5.  I'm doing a conventional 5x5 now.

I think this will work well one of my friends said he did it and its a lot more effective then a conventional 5x5.
1 Reply 32 Views wtf is with that guys?

No one has heard of it before.  Sounds like it has potential to work, just don't have experience with it.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

I could see it be used as a tool every once in awhile for maybe 3-4 weeks to break a plateau.

just dont think it would surpass a traditional 5x5 in overall effectiveness.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

i think it would have obviously been tried in the past and if it were "that" effective, it would have been hugely popular.

but i guess it could still be used as a variation from regular training. just to surprise the body.

it definitely looks like it's got potential though. wonder why no one's heard of it!

Coffee should be black as hell, strong as death and as sweet love - MR

Google it, it's not that no one has heard of it, just no one on this forum.

(: ok

Coffee should be black as hell, strong as death and as sweet love - MR

I see doing this when you stall already doing regular 5x5 training to get even further for maybe like 3 weeks or so. Nice thing to do once in a while.

"When your strength gains plateau, if you been training exclusively for limit strength/power, you'll need usable muscle mass to progress further."

stackatk


Google it, it's not that no one has heard of it, just no one on this forum.

No, very few people have heard of it. Not to mention, 90% of your 5 rep max should be pretty close to your 1 rep max any ways, mine is 6 lb. lower than 90% of my 1 rep max, so I don't see how it would be more effective than 5x5? Try it out, but I don't see it working that well, but like someone above (I think N$?) said it might be pretty good to break a plateau.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

stackatk


I was reading a article about 'Cluster' training and theres a 5x5 routine for it. Basically it has you doing exercises at 90% of your 1RM, but you'll do a single rep, rest 10 seconds, single rep, rest 10 seconds, etc and then at the end of the set you rest 3 minutes then go at it again.

Anyone have any experience with this and gains? It's supposed to give more hypertrophy AND strength then a normal 5x5.

I personally don't like this as I never agree with basing a routine off your 1 rep max. Rather, I base my routines off of the max im working in. For example, if im doing a 5x5 then i'd be basing my work off of my 5 rep max not my 1 rep max. 1 rep maxes don't tell much as some people are built to do them better than others. I have a friend who is so extreme as to he can only bench 185 4 or 5 times but he can max out at 235. If he were to base his 5 rep work off of his 1 rep max it would have him working with weights that were far too heavy for him.