O MÉTODO QUE DOBRA SEU VOLUME DE TREINO - Cluster Set

Sign up for my special list and download the FREE E-book with the 7 Rules of the Perfect Workout: http://www.willdetilli.com.br/ THE METHOD THAT DOUBLES YOUR TRAINING VOLUME - Cluster Set Cluster set is one of the modalities of "intraset rest training" (like rest pause), as the name suggests, it involves taking breaks within the same set. In the cluster method, the set is broken down into blocks of repetitions. There are numerous ways to execute the strategy from a practical point of view. General recommendations for this strategy prescribe rest intervals of 10 to 30 seconds between repetitions, although there are no guidelines for when these rest intervals should be implemented during the course of a set. The idea of ​​the method is that the intra-set rest period allows you to lift more total weight in more sets. This offers a great anabolic stimulus. If you're looking for muscle growth, the rest period can be very short, but no more than about 20 seconds. One of the benefits of cluster sets is that they allow you to achieve more training volume! Studies: https://drive.google.com/drive/folder... TAGS: Workout, WORKOUT, workout, SERIES, series, Series, SERIES, set, SET, Cluster set, Cluster, cluster