Cluster with accentuated eccentrics скачать в хорошем качестве

Cluster with accentuated eccentrics

Clusters are my favorite training method to rapidly increase strength. It is actually fairly simple: each set is actually a series of several singles (one rep) with a very brief rest interval. There are several types of clusters. The three main ones that I use are: Poliquin cluster: shooting for 5 reps (5 singles) in a set with your 3RM. You do that by taking 15-20 seconds of rest between reps. Miller extensive cluster: shooting for 5-7 reps (5-7 singles) using around 87-90% of your maximum depending on the lift. You take 30-45 seconds between reps. Miller intensive cluster: shooting for 2-3 reps (2-3 singles) using up to 95% of your maximum depending on the lift. You take 45-60 seconds of rest between reps. Here CFL player Paul Kozachuk is demonstrating a cluster with added resistance on the eccentric phase of the lift.