Cluster with accentuated eccentrics
Автор: High Performance Muscle
Загружено: 2019-12-19
Просмотров: 5815
Описание:
Clusters are my favorite training method to rapidly increase strength. It is actually fairly simple: each set is actually a series of several singles (one rep) with a very brief rest interval.
There are several types of clusters. The three main ones that I use are:
Poliquin cluster: shooting for 5 reps (5 singles) in a set with your 3RM. You do that by taking 15-20 seconds of rest between reps.
Miller extensive cluster: shooting for 5-7 reps (5-7 singles) using around 87-90% of your maximum depending on the lift. You take 30-45 seconds between reps.
Miller intensive cluster: shooting for 2-3 reps (2-3 singles) using up to 95% of your maximum depending on the lift. You take 45-60 seconds of rest between reps.
Here CFL player Paul Kozachuk is demonstrating a cluster with added resistance on the eccentric phase of the lift.
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