The first three weeks of the program will consist of the classic cluster – 8 sets of 5. This was the
set/rep scheme I was first introduced to when I started down this path – how to do
hypertrophy for power athletes. Wh
...
The first three weeks of the program will consist of the classic cluster – 8 sets of 5. This was the
set/rep scheme I was first introduced to when I started down this path – how to do
hypertrophy for power athletes. While working at my previous position at the University of
Minnesota-Duluth, I stumbled across a YouTube video by Jonathan Oliver, PhD, CSCS where he
spent 37 minutes covering his research on this topic – “Greater Gains in Strength and Power
using Cluster Sets in Hypertrophic Training”. On my $170 hp stream laptop, I imagine I watched
his video over 10 times. Sometimes while putting down an entire Dominos pizza. Gotta get big.
Basically, similar hypertrophy was found using 4 sets of 10 versus 8 sets of 5. But the latter
group saw better strength and power gains in the measures tested. I read his research, wrote a
few articles, and created my first manual around this work. I can reminisce on the cold nights
spent in the University gym in Superior, WI hitting 8 sets of 5 back squat with a few meathead
buddies. I generally stayed at 315 lbs. and to ensure around 1 minute of rest between sets, this
meant fast loading and unloading for those doing 275, 225, or 185 lbs. If you had to use 135
lbs., you didn’t belong. If you were making our group larger than 4, we’d kick you out or make
you use a different rack. If you complained about anything, you never lifted in the group again.
I’d leave the 8x5 feeling like the CNS was buzzing. 40 total reps at 315. Buzzing. Like I just put
down a couple pots of coffee without the irregular heartbeats. After a few weeks, leg size was
tacked on and back squat PRs came plentiful. I never tested jump/sprint, however. I really
didn’t care at the time
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