Training Tip of the Month
“Use cluster sets to gain muscle, get stronger, and improve your technique.”
Cluster sets can be viewed as smaller sets within a set. Depending on how you structure your cluster sets they can be a great tool for putting on size, gaining strength, and improving your technique. For example, you can take an intermediate lifter who wants to improve his deadlift and instead of working at 4x5 you’d make the 5 reps a cluster and work at 4x(2,2,1). This will allow you to take brief rests in between each cluster and hit higher quality reps at a higher intensity. Below are three other ways to program cluster sets depending on your goals.
Bench Press Strength
Increase Number of Bodyweight Pull-Ups
Muscle Gain/Increase Work Capacity
What happens when your athletic career is over? Have you lost your motivation to train? Has taking care of your body taken a backseat to other things in your life? Answering yes to the above questions is common, especially for former high school and college athletes who have left the athletic field and have entered the workforce.
This month’s highlight features Carl, a former collegiate track and field athlete who has learned to make strength training a consistent part of his life to not only move better, feel better, and get stronger, but to motivate him and give him more focus in excelling in his career.
Articles From Around The Web
Instagram Post of the Month
Deadlift Tip . "Have intent with your warm up sets: Stop viewing your warm-up sets as just a way to get loose before you hit your working sets. Start reframing the warm-up as an opportunity to accumulate volume in your program while working toward your higher intensity sets." . #pptma #deadlift #powerlifting #siranitraining #longtermsuccess
Elite Off-Season: 12-Week Baseball Strength & Conditioning Programs
My Elite Off-Season Baseball Strength & Conditioning Program sets you up to take advantage of the off-season with 12-weeks of baseball-specific programming created to enhance your strength, speed, size, power, and mobility. The program also includes my Top 10 Weight Gain Tips eBook, Super Shake Recipes, and exercise demonstration videos for every exercise in the program.