Cluster Set, accurate technique to Achieve Ideal Body and muscular

In an article entitled "Drop Set, muscle Fantastic style Bodybuilding Exercise Technique" You have to know how to maximize muscle growth with techniques different than usual.

Now, you re invited to try out other weight training technique that is no less powerful than the technique Super Set or Drop Sets though. This technique is called Cluster Set.

What is a cluster set? In general, the cluster is a set of weights low reps performed in sets that much.

Instead confused imagine what sets clusters let directly to the following example;

We select benchpress workout. Select the load 60 percent of the total strength of your maximum. Now lift the load as much as 4 reps. Put the burden. Wait 15 seconds. And proceed 4 reps again. Run this pattern until you made it to 10 sets (a total of 40 reps) or until failure (can not lift loads up perfectly). This is called a cluster set.

You can do a cluster set the number of reps and sets as you see fit. You are also allowed to modify the rest in between sets. Rest in between sets that are recommended in the cluster set is 15-60 seconds.

Cluster Set Stimulate Muscle Growth BIGGER Again.

For fitness mania who want to increase muscle mass and ideal body shape, the technique of cluster sets worth a try with slight modifications. Suppose you want to get big biceps muscle and bicep curl exercise you choose, then choose a load equal to 60 percent of the total load that you can lift.

Then finish 8 sets of 4 reps with 60 seconds rest in. In the next exercise, you add a load to 70 percent and finish in 8 sets of 4 reps with 45 seconds rest in.

This technique will provide a rapid progress for the development of your muscles, because growth hormone is very like a heavy load with short rest breaks.

Exercise Menu Cluster Set in 1 Week

The following 1-week training menu using cluster technique set to all parts of the body muscles. Select the load 60 percent of the maximum amount that you can lift. The number of sets and reps can you vary to stimulate muscle growth even more. Interval between sets of 15-60 seconds. Shorter is better.

Day 1: Chest and Tricep.

Bench Press | 10 sets of 4 reps.

Decline Dumbbell Triceps Extension | 6 Set of 6 reps

Day 2: Back and Bicep

Deadlift | 8 Set of 3 reps

Hammer Curl | 6 Set 5 reps

Day 3: Off

Day 4: Shoulders and Traps

Raise dumbbell with Head on Bench | 10 Set of 4 reps

Dumbbell Upright Row | 6 Set of 6 reps

Day 5: Legs and Stomach

Abduction | 10 Set of 4 reps

Cable Crunch | 8 Set 5 reps

Day 6: Off

The following types of exercises number of sets and reps in the above is just an example to facilitate you try the technique of cluster sets. You can choose a type of exercise, the number of sets and reps in accordance with the goals and desires. For maximum results periodically added burden.