The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
cluster sets are there's a bunch of ways to do it but imagine taking a mini break in between every single repetition so say you're going to do five repetitions in a row what you're actually going to do is do one repetition set it down pause for 5 to 10 seconds and then do the next one pause do the next one pause pause pause pause pause
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because you can keep the quality the force output the power output very very very high because you're getting these little Min breaks and you're not getting fatigue setting in by the time you hit your say third or fourth or fifth repetition in that set
so you can really take it that serious um in fact like if you look at again the weightlifters they will do cluster sets by default not even trying so say they'll do like a clean and then they'll drop the weight back out they're supposed to be doing say a set of three but almost always they're going to like Shake It Out regrip and then pull it again
Choose a weight that you can do for 12 reps, take it to failure, and do five slow breaths. That's one. And take that five times and then go right back into the set. Don't change the weight. Try to do half the amount of reps you did.
This seems like a great thing to do if one is low on time. And perhaps, if one has a nagging injury that you need to work around by avoiding heavy weights.
what a cluster is is this Let's say you were going to do six repetitions in your set Let's say five just to keep it consistent five reps you could do you know one 1 2 3 4 5 no breaks in between or a cluster set says you're going to do one rep you're going to take a 5 to 20 second rest you'll do the next rep 5 to 20 5 to 20 5 to 20 so you're still doing quote unquote five but you might but you have micro micro brakes that's what clusters are and they are extremely effective because they do exactly what you just mentioned the quality and when I by quality here I mean power output velocity output Etc goes up because you you reduce fatigue in specifically reps three four and five those will be much higher quality
so the old way we wouldd say it is instead of getting five reps you get five first reps yeah which is much more important right so you get five higher quality ones so the aggregate quality uh Force output total achieved velocity whatever is is much higher