The cluster set is a technique that is characterized by subdividing the bodybuilding series into small blocks, in order to be able to perform a greater number of repetitions with much higher loads. But it’s important to be careful not to overdo it and cause injuries in the gym.
“Don’t do it without the help of a professional or a training partner. After all, each individual has a different conditioning. In addition, the misuse of a technique can lead to injuries”, warns personal trainer Fernando Dragão.
How it works?
What differentiates the cluster set from the traditional series is that instead of completing 12 uninterrupted repetitions in the bench press, the student completes four series with three repetitions and in the time of 20 seconds of interval in each block.
Exercises that strengthen bones and muscles are essential to avoid illness and other health problems. In addition to improving your balance, exercising at least twice a week is one of the secrets to extending your life expectancy and aging better.Mike Harrington/Getty Images
***Photo-people-practicing-physical-exercises.jpgA study by researchers at Tohoku University in Japan shows that between 30 and 60 minutes of muscle-strengthening exercises a week is enough.Hinterhaus Productions/ Getty Images
***Photo-person-practicing-physical-exercises.jpgAccording to the research results, the risk of premature death among people who move is between 10% and 17% lower than that seen in sedentary peopleCatherine Falls Commercial/ Getty Images
***Photo-person-practicing-physical-exercises-7.jpgExercises that use your own body weight, such as bodybuilding and playing sports, are some of the recommendations. In addition, activities such as Tai chi and yoga are also indicated to strengthen bones and muscles.Nisian Hughes/Getty Images
***Photo-person-practicing-physical-exercises-5.jpgKeeping the body active also helps improve menopause results, post-op periods and can help prevent bone fractures, for example. In addition, it also helps to increase energy, improve mood and sleep.skaman306/ Getty Images
***Photo-person-practicing-physical-exercises-3.jpgAccording to experts, people who exercise for at least half an hour a week demonstrate a reduced risk of death, heart disease and cancer. One hour a week of muscle-strengthening activities was also linked to a decreased risk of diabetes.Tom Werner/Getty Images
***Photo-person-practicing-physical-exercises-4.jpgMuscle and bone mass in the human body peaks before age 30. From that age, a natural decay begins. That is, individuals who begin exercising in their youth will have increased bone and muscle strength throughout their lives.Thomas Barwick/Getty Images
***Photo-person-practicing-physical-exercises-8.jpgPeople who exercise after age 30 reduce the body’s natural fall, manage to preserve bone and muscle strength and live much better Justin Paget/Getty Images
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The goal is to perform four set clusters with 12 repetitions and break the minisets. “After finishing the process, rest for one to two minutes and repeat three times”, recommends Dragão.
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