Are you curious about cluster set arm workouts?

Do you wonder how to use cluster sets to build size and strength?

Then you’ve come to the right place.

In this comprehensive guide, I will show you how to use cluster set arm workouts to take your training to the next level!

Introduction

• Part 1: Cluster Set Arm Routine #1
• Part 2: Cluster Set Arm Routine #2
• Part 3: Cluster Set Arm Routine #3
• Part 4: Routine Notes

Cluster sets are one of the most powerful training routines ever invented.

They work incredibly well for building maximal strength, as well as functional hypertrophy. You know – hypertrophy of the fast-twitch muscle fibers!

So what are cluster sets, and why do they work so well for building size and strength?

Cluster sets are an advanced training method where you take 10-20 second breaks in between your reps during a set. For example, you could perform a set of 5 reps with 10 seconds rest in between each rep.

Here is a perfect demonstration of cluster sets on the bench press:

• Bench Press Cluster Sets

Here is what this protocol looks like in practice:

• Step #1: Perform 1 rep, rest 10 seconds
• Step #2: Perform 1 rep, rest 10 seconds
• Step #3: Perform 1 rep, rest 10 seconds
• Step #4: Perform 1 rep, rest 10 seconds
• Step #5: Perform 1 rep, done!

Cluster sets are so effective because they let you use a heavier than normal weight for a specific number of reps. This means you can use a heavy weight, AND accumulate a ton of time under tension on your fast-twitch muscle fibers!

This means rapid size and strength gains.

Of course, there are many different ways to perform cluster sets.

For example, the strength coach Christian Thibadeau has many creative ideas on how to get the most out of this training technique.

However, the “5 sets of 5 with 10 seconds in between reps” method is by far the most popular.

Let’s look at how you might organize a cluster sets workout using this strategy. Check it out:

Cluster Sets Arm Routine

• A1: Shoulder-width bench press, 3-5 x 5***, 4/0/X/0, 120 seconds rest
• A2: Preacher ez-bar curls (wide / supinated grip), 3-5 x 5***, 4/0/X/0, 120 seconds rest
• B1: Decline ez-bar extensions, 3 x 6-8, 3/0/1/0, 60 seconds rest
• B2: 45 degree incline DB curls (supinated grip), 3 x 6-8, 3/0/1/0, 60 seconds rest

***Performed as a cluster sets workout as described above (10-15 sec rest break in between each of the five reps)

This routine uses something called antagonistic supersets. You perform exercise A1, rest 2 minutes, perform exercise A2, rest 2 minutes, then go back and perform exercise A1. Alternating back and forth between these 2 exercises is a great way to train for size and strength. Research shows that antagonistic supersets have 3 big advantages over traditional “straight sets”:

• Advantage #1: Increased muscle fiber recruitment in the agonist muscles
• Advantage #2: Improved muscular endurance during the workout
• Advantage #3: Allows you to perform more total work in less time

If you are serious about using cluster sets to build bigger, stronger arms, then this is a great routine. Just make sure you start conservative with your weights for the 5 sets of 5 reps.

Many strength coaches recommend that you use up to your 3-rep max for all sets. However, you may want to start with a slightly light weight – especially during your first workout.

Conclusion | The Ultimate Cluster Sets Arm Workout!

Cluster sets are one of the most powerful training tools you can use. In fact, many strength coaches believe they are the fastest way to build maximal strength and functional hypertrophy.

If you are looking for a new routine to shock your arms into strength and size gains, then you have to give this routine a shot.

It could be just what you need to take your training to the next level!

Thank you for reading and I wish you the best of luck in your strength training endeavors!