Cluster Sets--The How, The Why, The What

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Күн бұрын

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The HPSC (hypertrophy specific cluster set)
Pick a weight you can lift for 10-15 reps. Lift the weight for 5 reps, rest 15 seconds, and repeat the sequence. Do this for five minutes straight. If you can no longer do 5 reps, drop it to 4 reps; if you can no longer do 4 reps, continue with 3 reps. If 3 reps becomes unmanageable, lengthen the rest interval to 20 seconds. When that becomes too much, stop the set and move on to the next exercise. On the last set, if you have any gas left in the tank, take that set for as many reps as possible (AMRAP).
The JSCS (Jailhouse Strong Cluster set)
Start with a weight you can do for 15 reps. Lift the weight for 5 reps, rest 20 seconds, and repeat the sequence until you reach failure. Don't reduce the number of reps or increase the rest intervals here. Some individuals may well be able to go beyond five minutes, but this technique isn't timed; you simply go to failure, however long that takes.

Пікірлер: 31

@JeyJCam 6 жыл бұрын

Jonathan is frickin growing by the second! Massive difference from a few months ago - great work guys!

@jailhousestrong 6 жыл бұрын

THANKS

@moonrise20000 6 жыл бұрын

Josh you have quickly become one of my favourite and 'go to' sources for good solid and practical advice and techniques. I am one of those garage gym guys - old school all the way with basic equipment. One never stops learning. I rank you up there with guys like Leroy Colbert for good training advice that everyone can use in training. Keep up the great work and all the best!

@jailhousestrong 6 жыл бұрын

I really appreciate it !! thank you

@andrealecismusic4328 4 жыл бұрын

Always a thumbs up for Bryant !!!

@jailhousestrong 4 жыл бұрын

THANKS!

@stevetechsupt1 6 жыл бұрын

Done HPSC style before for back, alternated between wide grip pullups and narrow grip pullups but started at 3 reps and set the timer for 12 mins total. Would only do this once per week, 3 weeks max and try to beat my rep total each time. Excellent material Josh keep up the awesome work!

@jailhousestrong 6 жыл бұрын

With non-weight pull ups, easy twice per week and 6-8 reps with no problem for most! Start adding load etc and depending on the rest of your split is where it could get tricky

@burntgod7165 5 жыл бұрын

Got the book. A classic.

@jailhousestrong 5 жыл бұрын

Thanks

@jailhousestrong 5 жыл бұрын

Please throw up a review

@tftwstf5 6 жыл бұрын

jail house strong cluster sets have been what i needed to get more out of my workouts. im glad i found this channel. p.s. the gasp pants you sell are awesome. but damn they are expensive! they better be made in the USA !

@jailhousestrong 6 жыл бұрын

Thanks!!!

@mthenry66 6 жыл бұрын

Thanks, can't wait to give this a short. #helpYOUgetGAINS

@jailhousestrong 6 жыл бұрын

THANKS!!!

@davenportbarbell734 6 жыл бұрын

Damn this is a great channel

@ypmm53 5 жыл бұрын

Good info! I tried then with delts yesterday! Good Stuff!! Thank you.

@BOnono2011 5 жыл бұрын

John is a beast getting 50 pullups after everything! Maybe is it fake weight? lol! No fake weights on pullups.

@jailhousestrong 5 жыл бұрын

LOL

@jsh1242 6 жыл бұрын

Very interesting!

@jailhousestrong 6 жыл бұрын

THANKS!

@DNikos7 4 жыл бұрын

Hello Mr.Bryant, my question is when and how much weight may I add ?

@khatamezindabad3013 5 жыл бұрын

how often we have to do cluster set and how many sets ?

@Obsidian1392 4 жыл бұрын

Great video, thanks man

@yau466 5 жыл бұрын

Whats the purpose of this? Max strength? Endurance?

@gradybrewster2123 4 жыл бұрын

So essentially cluster sets are very similar to rest-pause method in the original Jailhouse Strong book?

@chrisk7693 5 жыл бұрын

...do i see it right that you do for each exercise just one cluster-set instead of a few sets per exercise?is this right?

@dadlovesyounevaehandresfra5154 6 жыл бұрын

Josh Bryant I love your videos and your whole outlook and mindset, could you please tell me where I can get a pull up bar like the one in this video? 💪😎

@jailhousestrong 6 жыл бұрын

Elitefts has some, I did not make the purchase though.