6d (edited) • General discussion
extended cluster sets
I’ve found a new method that’s been extremely productive for training explosiveness on pullups, within two training sessions 5 days apart, I gained about 6” of height on pullover-style pullups (going around the bar rather than straight up, muscleup training)
The extended cluster set goes like this:
- pick a weight/assistance you can do 6-7 reps of
- stop 3-4 reps before failure, staying fresh and explosive
- rest 30s
- repeat, dropping weight if necessary, or resting longer (45-75s) if you’re already using max assistance
Super important to stay fresh when training explosiveness, as this is primarily nervous system training, avoiding fatigue in the short term is important
Did this for 55min my first training session, 35min my second, and I was a lot less sore the days after than when chasing failure, but disproportionately fatigued for 2-3 days.
Genuinely crazy results so far, I could barely get my eyes to the bar and now I’m getting my lower chest to the bar. Give it a shot and lmk how it goes!!
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extended cluster sets
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