Cluster Sets NOT for Hyertrophy

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Kenny Croxdale
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Cluster Sets NOT for Hyertrophy

Post by Kenny Croxdale » Sat Jul 27, 2013 10:22 am

Drs Layne Norton and Jake Wilson Hypertrophy Audio Lecture Synopsis
http://www.rxmuscle.com/2013-01-11-01-5 ... llege.html" onclick="window.open(this.href);return false;

Cluster Sets Hypertrophy Research

Only about 10-15 minutes at the end is worth listening to and goes into Cluster Sets. I am trying locate the research paper on this they reference.

Power Training

Cluster Sets are effective for increasing power.

Hypertrophy and Strength

Cluster's Sets are less effective in for hypertrophy and strength.

Disruption of Hypertrophic Training Effect

Cluster Sets disrupt two components.

1) Metabolic Stress: Various articles indicate the Metabolic Stress stimulates an anabolic environment for hypertrophy.

Paused (Cluster Sets) reps in a set, attenuates metabolic stress.

2) The Size Principle
http://en.wikipedia.org/wiki/Henneman's_size_principle" onclick="window.open(this.href);return false;

Paused (Cluster Sets) reps in a set, "Reset" (my term) the muscle firing sequence.

Thus, in a set of let's say a 10RM, as you near the end (let's say you are on rep 7), pausing a few seconds before you perform rep 8 "Resets" the muscle firing sequence from Type II Muscle Fiber back to Type I.

That means, the overloading effect for Type IIA and IIB/X Muscle Fiber is minimized, at best.

Hypertrophy Set Solution

It appears the solution to insuring Metabolic Stress and Type IIA and IIB/X Muscle Fiber overloaded in a set is to push close to failure, if not failure.

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Last edited by Kenny Croxdale on Tue Aug 06, 2013 6:32 am, edited 1 time in total.
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Re: Cluster Sets NOT for Hyertrophy

Post by stuward » Sat Jul 27, 2013 1:45 pm

Thanks Kenny. I have no patience to sit through an hour long podcast. I'll try to listen to a little of it.
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Re: Cluster Sets NOT for Hyertrophy

Post by Dub » Tue Jul 30, 2013 6:27 am

Wouldn't drop sets fall into this same category? There is the sudden loss of tension when changing the weight and momentarily racking the weight. (especially if you don't have two bro's doing the job for you).
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Re: Cluster Sets NOT for Hyertrophy

Post by robertscott » Tue Jul 30, 2013 11:05 am

Drop sets tend to use lighter weights and higher reps than clusters so it's probably not the same

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Re: Cluster Sets NOT for Hyertrophy

Post by Kenny Croxdale » Tue Aug 06, 2013 6:31 am

Dub wrote:Wouldn't drop sets fall into this same category? There is the sudden loss of tension when changing the weight and momentarily racking the weight. (especially if you don't have two bro's doing the job for you).
Inter-Repetition Rest

It appears that any rest between repetitions "Reset" the muscle firing sequence.

Back To Square One

If you have progressed to innervating the Type IIB/X Muscle Fiber in a movement, pausing to rest take the Type IIB/X out of the equation.

It appears that the pause basically take you back to eliciting Type I Muscle Fiber and then having to work you way back up to Type IIA and then IIB/X.

Drop Sets

With that information in mind, a Drop Set would definitely mean you end up starting all over again with Type I Muscle Fiber and working your back up.

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Re: Cluster Sets NOT for Hyertrophy

Post by GDeVine » Tue Nov 19, 2013 7:06 pm

By this logic, if someone wanted to use drop sets to train past failure, would they need to make sure they remove enough weight to do the amount of reps needed for specific adaptations? (e.g. If training for hypertrophy, remove enough weight during a drop set to get to ~8 reps? Training for power, remove enough weight during drop set to do 1 - 5 reps?)

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Re: Cluster Sets NOT for Hyertrophy

Post by stuward » Tue Nov 19, 2013 8:42 pm

If you're training for power, you wouldn't do drop sets. By the time you get to that level of fatigue your fast twitch muscles are out of play and you're working the slow twitch.
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Re: Cluster Sets NOT for Hyertrophy

Post by GDeVine » Tue Nov 19, 2013 10:34 pm

I understand that you wouldn't use them for power, it was just an example to further illustrate my question. Any thoughts on my question?

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