Eccentric Clusters with Weight Releasers
Eccentric Clusters with Weight Releasers
In order to properly perform eccentric clusters one will need the use of multiple spotters or weight releasers. Traditionally weight releasers are not used for multiple reps, but in the case of clusters, the weight releases will be an ideal training tool and allows an individual to train alone and still perform high load eccentric clusters.
My original strength mentor, Charles Poliquin, made famous the classic 5x5 cluster protocol, which I will highlight below. This set and rep scheme is ideal for developing strength and functional hypertrophy. Before we delve into the protocol, let's discuss what clusters are;
What is cluster training?
Cluster training provides a higher average training intensity due to the use of intra-set rest periods. The 5x5 cluster is performed by completing 5 single repetitions with 10-20sec rest between each repetition. Traditionally a weight of 85-90% of 1RM is used, which would be more than one could handle on a traditional set of 5, but given the short intra-set rest the ATP-PC system is allowed to partially regenerate between each rep allowing a greater working load and volume to be attained. Traditionally sets will allow 3-5min of rest between working sets, meaning the total work time of the exercise is no more than 25min.
This training system therefore, allows an increase in the total training time under higher tension for the high-threshold fast-twitch fibers, a prerequisite for reaching hypertrophy of these particular fibers. Example programming;
A1. Bench press with axle clusters 5x5 (1.1.1.1.1) @ 3010 - rest 180sec
A2. Pronated pull-ups weighted clusters 5x5 (1.1.1.1.1) 30X0 - rest 180sec
What are weight releasers?
These are large metal hooks that attach to the bar and are loaded with external weights. As the bar is lowered the releasers will contact the floor and release from the bar allowing the weight to separate and only the bar weight remains.
Weight releasers can be used in max effort sets, overload eccentrics, hypertrophy and functional hypertrophy protocols as well. The combinations of loading are nearly endless, so this may take some playing to make work for the given purpose. Bands and chains can be added as well, which add another level of complexity as well. Keeping it simple, I recommend only using the weight releasers and bar load at the beginning.
In the case of the eccentric clusters, one can use 90-105% of a traditional 5 repetition max (or 80% of your 1RM) for bar weight and an additional 30-40% in weight releaser load (total combined on both releasers). Again, this will take a bit of playing to match the individual and the goal.
A sample eccentric cluster workout;
A1. Branch bar bench press clusters 5x5 (1.1.1.1.1) @ 4010 - rest 20sec between reps - 180sec rest between sets
A2. Pronated weighted pull-ups 5x2 @ 10.1.X.0 - rest 180sec
B1. Earthquake bar incline bench press 3x15 @ 2010 - rest 90sec
B2. Fat grip landmine close grip rows 3x15 @ 20X0 - rest 90sec
C1. Ab wheel roll-outs 3x8 @ 3010 - rest 90sec
C2. GHD back extensions 3x20 @ 2010 - rest 90sec
**The pull-ups could have been done in cluster format as well, but in this instance they were not. The A exercises are relative strength focused with a high CNS demand. The B exercises are strength hypertrophy/endurance focused with a fast cadence and the ab work is high tension work on the ab wheel and light body weight work on the GHD.
Watch the video below for reference.
Chad Benko
