This is the HARDEST Rep Scheme You've NEVER Done that make you stronger and build muscle mass with Strength Coach Dane Miller. Sign Up for FREE for 7 Days of our A.I. Strength Training App - Peak Strength 💪 👉 🤍🤍peakstrength.app/?utm_source=YT&utm_medium=Video&utm_campaign=APP&utm_content=clustersets Pick Up High Quality Barbells and Lifting Equipment from ZKC 🥇 👉 🤍zkcsport.com/discount/GSBarREDUC #garagestrength #speed #strength Become A Channel Member and Get EXCLUSIVE Livestreams each week! 👉 🤍🤍youtube.com/channel/UCZEEC1w4jP1cV2dibuDFwIQ/join Subscribe to Peak Strength YouTube Channel 🤍Peak Strength 👉 🤍🤍youtube.com/c/PeakStrengthApp LISTEN TO OUR PODCAST 🎙🏆🎙 🤍Masters Of Sport Podcast 👉 🤍🤍youtube.com/c/MastersOfSportPodcast 👉 🤍feeds.megaphone.fm/HUM1295049334 Join Our SubReddit and Discord 👉 🤍🤍reddit.com/r/GarageStrength/ 👉 🤍discord.gg/QmdAPSjyCN 0:00 The EXPERIMENT 2:23 How do you build size and strength? 3:46 Cluster Sets 6:16 HARDEST Rep Scheme You've NEVER Done 9:47 How do you make the rep scheme work in your training?
Could you do a cluster for squat on Monday, Bench on Wednesday and Deadlift on Friday?
Is this related to the Russian bear protocol? Awesome info!
When would you increase the working percentages? Each week? Or would you stay at the 83% for a few weeks then move up to 85% for another couple of weeks?
Love your work, from andy galpin, huberman, and the chinese olifting team, I made this:
3 rep max weight 1 set, 1 min or less of palmer cooling and physio sighs, flowing movements between sets. Accessories(*) to "first sign of light pain" failure. 6 days/week for 3 weeks, 3 days a week for one week. Obviously ease off before comp. In perfect power order;
Wide grips Bench
Leg raises on bar*
Lu raises ;) *
Back holds *(how the olifters do it)
Did my first 3 days and love it, all thanks to you guys! Think it could be better? Lmk! See you on the mat ;)
387. Like ❤
just give sam more steroids bro
How many more "normal " sets you do after the clusters in a workout?
Coach what do you think about dynamic effort? Its basically similiar to this.
10-12 sets of 1-3 reps.
Lower % of 1RM but every rep done with max effort
This is crazy. I already do this for most my strength just ot the 30seconds
Really interesting 💪🏾💪🏾🏐
Since this is focused on max strength, would this translate well to overhead press and bench the same way? Or would a different variation be better, since you're dealing with smaller muscle groups vs. squat/deadlift?
Can you make a video on pole vault training?Information is hard to find.
15 comments and many sincere questions , but you can't show up to answer a question or two ? Come on man people look up you so time to UP your game with your vids
I really hope you respond to this coach. Have you heard of the app TrainHeroic? My coach, John Welbourne, has a few programs on this app and one of our training cycles used in this cluster rap scheme. Now we are in the rest/pause portion of our training program, where we build up to a heavy 3, rest 2-4 mins, strip the weight and do 6-10, rest 30 seconds, then max reps of that same weight. Didn’t watch the whole video but it is extremely similar it seems and curious if your programs are on that app or if you have heard of the programs called Jack Street/grind stone/field strong? It could be a coincidence that very smart coaches just have a good programming and talk about a lot of the same stuff, but if you’re not on there I think you would be a phenomenal addition to that app
If I'm doing 3 full body workouts each week would I just do one group at a time to ensure I don't burnout or could I hit this 3 times a week?
Along with cluster sets rest pause 7x7x7 is great method I have used in various workouts and training
How often should I do cluster sets?
I love doing these. Did something similar only I did triples with a focus on explosiveness. I attempted do it every training day but I inevitably burned out fast. Still I feel it's a great tool if done smart.