hst cluster without arms ?

S

smartin999

New Member
hi there,

after many 'normal' hst cycles i want to try an hst CLUSTER.

well, as we know there are NO arms exercises in a cluster. nothing for biceps and triceps isolated.

what is your experience with that ? is bench press for example also enough for triceps ? is there any growing of tric. and bic. possible within a cluster ?

Martin
 
Hey Martin, clustering is a way to reach a target number of reps with a particular load while reducing fatigue/avoiding failure. So if I was trying to get 20 total reps with around a 5RM load I might do 4,4,3,3,2,2,2.

You can obviously cluster reps for any exercise, including curls and tri extensions.

Perhaps you are referring to a 'back to basics' type routine where you just hit a few main compound movements each training session?
 
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(Lol @ Jun. 08 2009,4:46)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Hey Martin, clustering is a way to reach a target number of reps with a particular load while reducing fatigue/avoiding failure. So if I was trying to get 20 total reps with around a 5RM load I might do 4,4,3,3,2,2,2.

You can obviously cluster reps for any exercise, including curls and tri extensions.

Perhaps you are referring to a 'back to basics' type routine where you just hit a few main compound movements each training session?</div>
well, i am 'refering' to many german language sides about hst cluster. as many times there are differences between this sides

they talk about clustering the following way:

5x6
12x3
13x3
14x3
15x3
24x2
25x2
50x1

over about 6 weeks, increasing weight of course. it means at the end of the cycle you do 50 times ONE rep !!!

and this all with only about 4-6 exercises, with BASIC exercices. can' t translate it to english now, but you all know the basics like bench press ect........and there are definitly NO seperate arms exercises there

maybe thats the big difference between 'you' (i think this side is an american one) and 'us' (in mid europe)    
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Ah, OK. I see where you are coming from.

What sort of loads are we talking about for 50 reps? ~50 reps with a load greater than your 5RM is going to heavily impact on your recovery ability. I would probably be more inclined to try something along the following lines:

8 Weeks:
5x10
4x10
8x5
6x5
10x3
8x3
24x1
20x1

where loads are increasing on a per workout basis. Work done is dropping off over time because I just don't think I could sustain that kind of volume with a really heavy load. This is not really ideal but as the volume would still be quite high by the end of the cycle (20 reps) I'm pretty sure that it would be enough to trigger a PS response. Fatigue could be controlled over the last couple of weeks of singles by using Dan Moore's Max Stim M-time between reps ie. time between reps could be increased as loads increased.

If you are hitting the major compounds with heavy loads it is unlikely that you will lose arm mass without any direct arm work, although if you have specialised on your arms to the point where they are out of whack with the rest of your physique you might find that they lose a bit. I guess if you felt this was true in your case you could just add a heavy set or two of your favourite isos for arms once a week to at least maintain.

By the way, I'm in the UK so not that far away.  
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(RUSS @ Jun. 08 2009,6:23)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Hmmmmm.... What would some of the percentages (of 1RM) be  for like say the 50x1?  
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well, you should start with 60% of your 5rm at the beginning.

the 50x1 should be 100-110% of the 5rm

thats recommentation for your first cycle.
 
Correct me if I'm wrong but It's basically set up to be 18 workouts over 6 weeks beginning week 1 with 60% 5rm and adding 10% a week so the 6th and final week is all done at 110%. Total reps are 30 for work outs 1&amp;2 , 33 for work outs 3&amp;4 , 36 for the next two, 39 for the two after that until you reach 42 total reps @ workout #9 which would be friday of week three. From there total reps remain fixed for the remaining workouts at 42 total reps PER EXERCISE.

                     Week 1 uses clusters of 5 to reach this total rep number , weeks two and three use clusters of 3 (triples) , weeks 4 &amp;5 use clusters of 2  (doubles) and this all culminates in the final (6th) week using singles.

                      Exersices Used are:

Squat (Kniebeuge) yes?
Bench Press (Bankdrücken)?
BB ROW (Langhantelrudern)?
Military press ( Schulterdrücken)?
dead lift (Gestr. Kreuzheben) yes?

                          Please correct any mistakes but is this basically correct?
 
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(RUSS @ Jun. 08 2009,7:16)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Correct me if I'm wrong but It's basically set up to be 18 workouts over 6 weeks beginning week 1 with 60% 5rm and adding 10% a week so the 6th and final week is all done at 110%. Total reps are 30 for work outs 1&amp;2 , 33 for work outs 3&amp;4 , 36 for the next two, 39 for the two after that until you reach 42 total reps @ workout #9 which would be friday of week three. From there total reps remain fixed for the remaining workouts at 42 total reps PER EXERCISE.

                     Week 1 uses clusters of 5 to reach this total rep number , weeks two and three use clusters of 3 (triples) , weeks 4 &amp;5 use clusters of 2  (doubles) and this all culminates in the final (6th) week using singles.

                      Exersices Used are:

Squat (Kniebeuge) yes?
Bench Press (Bankdrücken)?
BB ROW (Langhantelrudern)?
Military press ( Schulterdrücken)?
dead lift (Gestr. Kreuzheben) yes?

                          Please correct any mistakes but is this basically correct?</div>
thats perfect ! excactly what it says there
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I just had a go at translating the last part of the pdf into English for anyone interested in this. It's attached as a pdf. Hope it works...
 
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