What is a cluster set?

A cluster set is a training method used in weightlifting and bodybuilding that involves performing a series of repetitions with brief rest periods in between. The goal is to increase the overall volume of the workout while allowing the muscles to recover slightly between sets, thereby enabling more reps to be performed in each set.

Cluster sets typically involve using a weight that is heavier than the one normally used for a given exercise. This requires the use of multiple "clusters" or groups of repetitions, usually between two and six, with 20 to 45 seconds of rest in between each cluster.

Cluster sets can be used to increase strength, power, and hypertrophy, and are often used by experienced lifters who have plateaued in their progress with traditional sets and reps. However, they should be used sparingly as they are very demanding and can lead to overtraining if not properly programmed and executed.