hypertrophy out of an EMOM approach
Cluster Set Training
As we know, Every Minute on The Minute is Clulster Set Training.
Dr Jonnathan Oliver Cluster Set Hypertrophy Training Reasearch
Oliver's reaseach was based on finding a method that allowed Strength and Power to be maintained and/or developed while increasing muscle mass, Hypertrophy.
The Protocol
1) Repetition: 1- 5 per cluster.
2) Rest Periods Between Clusters: 15 - 30 seconds
Shorter Rest Periods elicit a greater increase in muscle mass.
Longer Rest Periods of 45 seconds (Dr Greg Haff) produce more Power and Strength increases.
That means Every Minute On The Minutes is more about Power Development.
3) Explosiver Power: Each repetition in a Cluster Set needs to be performed with Explosive Power, Speed.
4) Rest Periods Between Sets: After performing a Cluster Set, a rest period of 3 minutes or longer is taken before performing the next cluster.
5) Termination of The Cluster Set: Once the Power Output Drops with the Repetition in a Cluster Set; terminate (Stop) the set. The training objective is lost once Power Drops.
The Training Objective
Exlosive Power and Speed innervates, trains and developes the Fast Twitch Muscle Fiber.
Fast Twitch Muscle Fiber are "Shooting Stars", they flame out quickly; in roughly 15 seconds.
Continuing once Repetition Explosive Power and Speed are lost, means that the Fast Twitch Muscle Fiber are no long working, being innervated, trained nor developed. The workload is gradually shifted toward the Slow Twitch Muscle Fiber.
Traditional Bodybuilding/Hypertrophy Training
This method increase muscle mass at the expense of a decrease in Strength and Power, if it is the sole training metod.
With that said, if Traditional Bodybuilding/Hypertrophy Training is integrated into a Conjugate Strength Training Program that contains Limit Strength and Power Training; it enhances the training effects of all the various Strengths in the progam.
This is a fairly good article on...
Cluster Sets for Strength and Power.
The bottom line: done properly, cluster sets will let you build more strength and power than straight sets in the same amount of time, while building at least as much muscle.
Building At Least As Much Muscle
Let me make a correction in the above "Bottom Line" statement.
Cluster Set Hypertrophy Training definitely increase muscle mass.
However, Traditional Bodybuilding/Hypertrophy Training is going to produce a slightly greater increase in muscle mass than Cluters.
That due to the production of lactate; the dowstream effects trigger a greater anabolic, muscle building effect.
wondering whether I was a bit more buff from the 11+ singles days.
Diet
Buff is based on more on your diet, as you know.
I'm very confident I lost no mass
Misunderstanding
Muscle Mass isn't lost with Limit Strength, Power, and Speed Training. This was addressed in a previous post.
You have the same amount of muscle mass, it is just denser that it was with Hypertrophy Training were the muscle are "Pumped Up".
It's similar to...
Losing Body Fat
Someone who loses body fat, doesn't really lose body fat. The number of fat cells are roughtly the same.
What occurs is the body fat cells shrink in size.
Another misleading statement is...
"Fat weight more than muscle."
A pound of fat weights as much as a pound of muscle.
What people mean is that a pound of muscle has more mass and a pound of muscle is much more dense.
"Functional Hypertrphy Strength"
The benefits of Custer Set Hypertophy Training is that it developes Functional Hypertrophy Strength; these athletes are just as strong as they look.
That is not the case with individual who focus solely on Traditional Bodybuilding/Hypertrophy; they aren't as strong as they appear to be.
