019 Cluster Sets – How they work and how to use them

In this episode of Hypertrophy: Past and Present, Jake and Chris start by discussing one of the most widely used methods of the Silver Era; the 20 rep squat. They then dive into the physiology of cluster sets: what they are, how they differ from rest-pause and drop sets, and how cluster sets can be programmed to offer benefits over traditional straight sets. Key topics include: • Reg Park chest specialisation phase (including the classic 20-rep breathing squat method) • Fatigue mechanisms in clusters explained: metabolite, calcium-ion, spinal, and supraspinal fatigue • Clusters vs rest-pause vs drop sets • Practical guidelines for programming clusters