Cluster-HST

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OneMoreRep

New Member
Bryan,

what do you think about cluster-style-HST, in which there is no set pattern for rep-count and set-number?

For example if you were to simple take you 1RM or 5RM and start with say 60% of that weight, and bang out say 20 reps with that weight, (not hitting failure but 1-2 reps from it) and then proceed until you reach 30-50 reps total. and simply increase the weights in increments... keep the volume constant while the load increases. Meaning the # of sets would defintely increase, while the # of reps per set decreased. and you oragnized it such that it was evenly spread across 6 weeks, would this still be alright? Can you see any problems or disadvantages to this?

One advantage i can see right of the bat is people MAY be more encouraged to take their time on their first sets ratehr then trying to meet their rep-count.

here's a link vicious posted, what do you think about this??

http://www.hypertrophy-specific.com/cgi-bin....vicious

Also, you mentioned in an earlier post that you try to keep volume constant, what rep range do you try to fall into?

Additionally is this to say for example supposing for squats you'd want to hit 30 reps..

so during the 15s you might only need to do 2 sets, while during the 10s and 5s you may need as many as 6-8

how do you go about keeping them # of reps total constant??

sorry for the mess of questions... this cluster style HST is very intriguing...

especially the no rep-set arrangement style.. (i did something similiar b4 i ever read about training at all)

Thanks Alot!!!
 
Well I'm not Bryan but I have to say that this cluster thing isn't as difficult to understand or implement as it seems to be, from the number of questions I have seen lately on it.

To keep it simple.

Yes, you can work to a rep count.

Does it provide anything other than what the standard program provides? No, as long as the Principles are still followed.

So if you wish to work for a rep count go right ahead, if you prefer working with sets, go right ahead. The main thing is follow the principles that HST utilises, PROGRESSIVE LOAD, FREQUENCY, TUT, SD.

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We mustn't stray from the underlying principles of HST. If you adhere to the principles, it doesn't make a lot of difference, size wise, how you manipulate the groupings of your sets and reps. At least not until there is good research to indicate otherwise.

This may seem elementary to many but for those who are new to HST, let me review.

The first principle upon which all the other HST principles are based on comes from the relationship between a muscle’s size, and the degree of tension that it is chonically exposed to. In other words, the size of a muscle is proportional to the load to which it is exposed. Keep in mind we are talking about hypertrophy, not a muscle’s anatomical size.

The first principle is a physiological principle. The second principle is a methodological principle. It states that, the effectiveness of any given load to induce muscle hypertrophy depends on the condition of the muscle at the time the load is applied. This means that 45 pounds does not carry with it a fixed potential for inducing hypertrophy. The ability of any weight load to make a muscle grow changes as the muscle changes, otherwise, we would not need to use “progressive load”. The very concept of progressive load is derived from this second principle.

The remaining principles could be considered auxiliary principles if you will… In other words they all exist within the framework of the first two principles. The remaining principles deal with frequency and volume.

Frequency of loading and the duration of loading (i.e. volume) are interrelated. Volume can be considered on the basis of a single workout, but it can also be considered on the basis of several workouts in succession. For example, two people might do 9 sets for chest per week. One person might do all 9 sets in a single workout. Another might do 4.5 sets twice per week, still another might do 3 sets 3 times per week. Assuming that all three people used the same amount of weight and the same total number of reps, it can be inferred that each will result in a similar hypertrophic stimulus. This is where HST differs from other training methods.

HST is based on the belief that creating a more consistent hypertrophic environment is better than an inconsistent one. Meaning, more frequent training results in a more consistent environmental stimulus for the muscle tissue to adapt to. To support this HST relies on research demonstrating the anabolic time frame or course of events following a single bout of resistance exercise. HST also uses information about the differences in nervous system recovery and muscle tissue recovery time limitations. Nervous system requires longer to recover than muscle tissue. In addition, the greater the level of fatigue, the longer it takes to recover strength.

Now, if I haven’t lost you by now, we arrive at the issue brought up by OneMoreRep’s original question. Is it ok to forget about a fixed number of reps per set and sets per workout? According to the principles yes.

We know that we need to use a heavy enough weight to elicit a hypertrophic response. We know that the load must increase as the tissue adapts to the previous loading. For frequency and volume we know that we want to take advantage of the tissue’s anabolic response period as well as work within our nervous systems recovery time constraints.

As all of you know, once you really get into this stuff there are a lot more issues to talk about (hence the forum). There are also several ways to doing things that don’t conflict with the underlying principles. The example on this website is an example laid out in simple form with concrete numbers. This is best for most people who aren’t addicted to their training. 

Let me take a moment to remind everyone that the best way to spend your energy is not in trying to figure out new ways to manipulate training variables like sets, reps, and exercises or spending your cash on questionable supplements making big claims, but instead in making sure you are training consistently, that you are training within your own natural limits so that you are injury-free and strong in both mind and body when you step under that bar, and finally that you are eating and supplementing in such as way as to facilitate growth to the best of your ability. Don’t look for magic bullets and don’t believe anyone who tells you there are secrets. Stick to the principles and you will grow a fast as is possible for you to grow under natural circumstances.
 
Thanks Bryan!!!

Im not sure if you answered it, but what total rep count per workout do you try to reach throughout your cycle?
 
I think the answer lies in this sentence:

[b said:
Quote[/b] ]that you are training within your own natural limits so that you are injury-free and strong in both mind and body when you step under that bar
Click to expand...

I don't think there is a "one size fits all"-solution. Aim for a certain amount of reps, see how your body responds to that amount. If you are losing strenght, feeling you can't recuperate enough, just lower the amount. If you constantly feel like you are underdoing it (especially when you reach your rm's) just increase it...

I can't speak from a hst-experienced point of view, but this is a principle that goes along with any form of training imo.
 
oh i kno there is no one size fits all, BUT i was wondering what rep range HE aims for knowing that for some exercises he aims to hit 20 reps rather then 15. to start (ex. squats)
 
In most instances I don't do fewer than 15 total reps per "exercise". I usually do 15-30 reps per "muscle group".
 
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