Cluster reps

[j.atwood]

I’m confused on these. So I did a set. Rested 45 seconds. Did a set. Rested 10 seconds. Then a set and rested 45. Then repeated a set and rested 10 then one more set like that?
Plus 2 warm up sets at beginning ?

• This topic was modified 3 weeks, 2 days ago by j.atwood.

[Maureen]

j.atwood wrote:

I’m confused on these. So I did a set. Rested 45 seconds. Did a set. Rested 10 seconds. Then a set and rested 45. Then repeated a set and rested 10 then one more set like that?
Plus 2 warm up sets at beginning ?

Cluster reps mean if you have to do say 10 reps in a set. You break up that set. 2 reps. Rest 10-15 sec then another 4 rest again another 2 rest again so that type of break up until you achieve the desired reps for that set. Does that make sense

[j.atwood]

So for the 2 reps you take a normal 45 second rest in between? 10 seconds is before you start next 2 reps?

[Maureen]

j.atwood wrote:

So for the 2 reps you take a normal 45 second rest in between? 10 seconds is before you start next 2 reps?

No. Think of it like you are trying to get 10 reps total for this set. You try and go heavier but you can’t do all 10 at once so you break it up into smaller pieces resting 10-15 seconds between the pieces. Until you get the full 10. Then you rest for the full time of 45 seconds per say

[ARMENTA FOWLER]

You do the two warm up sets for I think it says 8 or so reps. Then the main bench press is 4 sets of 6 but those 6 reps are broken up into 2 reps, rest 10 sec, 2 reps, rest 10 sec and 2 reps rest 10 sec. That’s one set Then rest 45 to 60 secs and so that cluster again 3 more times.

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