So if I'm training chest this will be only chest exercise I'll do each week? All following weeks do same exercise? Will this exercise be all I need for that day or can I work other body parts?Definitely going to give this a shot if it will mean some significant growth. May need to check with you again. Thanks for your great & creative training advice. It keeps my training fresh & challenging in a good way.
Thanks Bill. Typically with this low-volume setup, you will be training at a higher frequency, so if you are doing this set up, I would recommend a minimum of 2x per week per body part and potentially even 3x per week. You could use a different exercise at each session and a different set / rep technique as well. Definitely keep the exercise protocol around for awhile (whether that be every week or on a rotational basis) so that you can increase load over time and intensify the muscle building stimulus!!
Hey Coach Ryan, It was awesome meeting you at SWIS this last weekend! I definitely need to give these a try, they sound brutal. This method sounds like an amazing method to use with clients who don't have much time to spend in the gym, however how advanced do you feel that the lifters need to be before using this intensification method? Also what other methods would you suggest looking into for people who have limited time per day (~30-40 minutes) who want to gain mass? Thanks as always for your time, Your words this last weekend helped a ton and ill make sure to use your advice!
Great to meet you too! Honestly, this method can be used with fairly new beginners (although it's not necessary in any way), the key is selecting exercises that are safe to use this methodology. It's a great way to teach people how to dig deep and train HARD even when everything burns!! There are many short-on-time methods like drop sets, rest-pause sets, 4+2 method, escalating density training, gironde method, etc. When you have limited time to train you have to cut out the "fluff" and learn to prioritize!
Slightly different. Rest pause is traditionally waiting a few seconds after an all out set to get another rep or 2. Cluster sets are stopping at a set number like 5 and then doing another 5 after a set amount of time like 15 seconds for a set period of time like 5 minutes. Hope that helps 👍
@@vipar8500 thank you coach and what training split do you prefer if I choose 2 day training split ( upper , lower ) can I do first upper workout ( Monday) with clusters and the second with moderate intensity straight ( Thursday) sets .
No, it is not done in an agonist / antagonist superset because it would lengthen the rest time between clusters, which should be limited to 10-15 seconds. You are only doing ONE set for a given body part. Your B series could be 3x10-12 for a different body part, or a hypertrophy cluster for a different body part. I tend to use this for one exercise per body part for the whole upper body. One for chest, shoulders, horizontal pull back, vertical pull back, biceps, triceps, so 6 exercises for the entire workout for the day.
@@vipar8500 Thanks for your response! The description characterizes these clusters as a "short-on-time" method, should the workout last approx. 45mins?
@@djgoon13 Probably even less to be honest! Depends how long you need to warm up and get to your working weight. For example leg press takes a bit longer to warm up for someone who can leg press 800 pounds vs. doing arm curls. But that being said, it's a very short workout if you only do the one cluster set per exercise.
I'm sure Leo learned it from somewhere else before he put it in Titan training. If I'm not mistaken, Scott gave credit to Leo in his work from where he learned it. Out of anyone in this field, Scott is the last one that I would peg for plagiarism as he heavily cites all his materials with references. Nevertheless, there is nothing truly "new" in lifting weights that hasn't been done hundreds of years earlier. Scott is just the first person I learned it from.
@@jparks6544 Actually that's false. I did some digging and looked back in some message boards (Intense Muscle) back in the earlier 2000's when Scott was posting a lot, but no one really knew who he was. He made a post about making a program that was based on Leo's Titan training, but lower in overall volume as he felt Leo's was too much volume for him and left out the loading progression. Definitely gave credit to Leo and named his program by name.
@@jparks6544 Can you point me to where he claims he invented it? Even in his Fortitude Training ebook he gives credit to Costa. I literally just looked this up and haven't seen any evidence otherwise.
Easily the best shirt I've seen on any of these guys
Appreciate it!
Thx for your knowledge, this sounds great
I just do singles until I hit 20 total, works like a charm, no drugs needed either
interesting, i would like to give it a shot.
How many times a week ?
Thanks
Anytime man! Crush it!
So if I'm training chest this will be only chest exercise I'll do each week? All following weeks do same exercise?
Will this exercise be all I need for that day or can I work other body parts?Definitely going to give this a shot if it will mean some significant growth. May need to check with you again. Thanks for your great & creative training advice. It keeps my training fresh & challenging in a good way.
Thanks Bill. Typically with this low-volume setup, you will be training at a higher frequency, so if you are doing this set up, I would recommend a minimum of 2x per week per body part and potentially even 3x per week. You could use a different exercise at each session and a different set / rep technique as well. Definitely keep the exercise protocol around for awhile (whether that be every week or on a rotational basis) so that you can increase load over time and intensify the muscle building stimulus!!
Great vid! Have you tried the 6-12-25 Polliquin method? It's of very similar principle.
Very different method actually, but I did a video on the 6-12-25 method on my channel. Check it out!
Great physique are you natty? Just curious
Hey Coach Ryan, It was awesome meeting you at SWIS this last weekend! I definitely need to give these a try, they sound brutal. This method sounds like an amazing method to use with clients who don't have much time to spend in the gym, however how advanced do you feel that the lifters need to be before using this intensification method? Also what other methods would you suggest looking into for people who have limited time per day (~30-40 minutes) who want to gain mass? Thanks as always for your time, Your words this last weekend helped a ton and ill make sure to use your advice!
Great to meet you too! Honestly, this method can be used with fairly new beginners (although it's not necessary in any way), the key is selecting exercises that are safe to use this methodology. It's a great way to teach people how to dig deep and train HARD even when everything burns!! There are many short-on-time methods like drop sets, rest-pause sets, 4+2 method, escalating density training, gironde method, etc. When you have limited time to train you have to cut out the "fluff" and learn to prioritize!
Isn't this called rest pause (myo reps)
Slightly different. Rest pause is traditionally waiting a few seconds after an all out set to get another rep or 2. Cluster sets are stopping at a set number like 5 and then doing another 5 after a set amount of time like 15 seconds for a set period of time like 5 minutes. Hope that helps 👍
Coach, would I use this training technique primarily on compound lifts?
You can use it for both compound and isolation lifts!
How many sets or rounds are performed here in one exercise in cluster sets
If you choose the correct load and effort level, one round is more than enough!
@@vipar8500 thank you coach and what training split do you prefer if I choose 2 day training split ( upper , lower ) can I do first upper workout ( Monday) with clusters and the second with moderate intensity straight ( Thursday) sets .
@@nawafalameri8573 Yes, absolutely! That would be a great structure for your training week.
@@vipar8500 thank you coach
Is this set configured in a superset(ag/antag)? How many sets? Bs = 3x10-12?
No, it is not done in an agonist / antagonist superset because it would lengthen the rest time between clusters, which should be limited to 10-15 seconds. You are only doing ONE set for a given body part. Your B series could be 3x10-12 for a different body part, or a hypertrophy cluster for a different body part. I tend to use this for one exercise per body part for the whole upper body. One for chest, shoulders, horizontal pull back, vertical pull back, biceps, triceps, so 6 exercises for the entire workout for the day.
@@vipar8500 Thanks for your response! The description characterizes these clusters as a "short-on-time" method, should the workout last approx. 45mins?
@@djgoon13 Probably even less to be honest! Depends how long you need to warm up and get to your working weight. For example leg press takes a bit longer to warm up for someone who can leg press 800 pounds vs. doing arm curls. But that being said, it's a very short workout if you only do the one cluster set per exercise.
How many rounds per set? 3 sets?
Did you even watch the video at all???? This is all explained there.
This was not invented by Stevenson. It first came through Costa in Titan Training. Stevenson plagiarized his work.
I'm sure Leo learned it from somewhere else before he put it in Titan training. If I'm not mistaken, Scott gave credit to Leo in his work from where he learned it. Out of anyone in this field, Scott is the last one that I would peg for plagiarism as he heavily cites all his materials with references. Nevertheless, there is nothing truly "new" in lifting weights that hasn't been done hundreds of years earlier. Scott is just the first person I learned it from.
@@vipar8500 nope, he states he invented uty
@@jparks6544 Actually that's false. I did some digging and looked back in some message boards (Intense Muscle) back in the earlier 2000's when Scott was posting a lot, but no one really knew who he was. He made a post about making a program that was based on Leo's Titan training, but lower in overall volume as he felt Leo's was too much volume for him and left out the loading progression. Definitely gave credit to Leo and named his program by name.
@@vipar8500 not now anymore...and that's what counts
@@jparks6544 Can you point me to where he claims he invented it? Even in his Fortitude Training ebook he gives credit to Costa. I literally just looked this up and haven't seen any evidence otherwise.
After watching your video you should not call this muscle rounds at all. It is not at all like either Costa or Stevenson method.
That's why it's called "hypertrophy clusters" --- it's in the title.