Fitness
Cluster Set Hypertrophy
Cluster set hypertrophy uses mini-sets with brief rests to lift heavier or accumulate more quality reps—useful for strength-size hybrids on key lifts.
Cluster set hypertrophy breaks a rep target into mini-sets with short rests—e. g.
, four clusters of three reps with fifteen seconds between—so you lift heavier or more total reps with less form breakdown. Clusters build strength-hypertrophy hybrids on compounds like squats and presses.
They are demanding; slot one cluster exercise per session, not every lift.
Common questions
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How long should cluster rest be?
Ten to twenty seconds between clusters on heavy compounds is common—long enough to partially recover, short enough to keep the set dense.
Related terms
Put Cluster Set Hypertrophy into practice
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