Shortcut to strength

HOW IT WORKS

Popularised in the 1970s by US weight-lifting coach Carl Miller, clusters — also known as interset rest periods — break sets of strenuous, strength-spiking lifts into shorter, more manageable bouts.

For example, instead of doing five sets of five reps using your five-rep max, you’d split the workout into four “clusters” of two reps, with brief rests in between.

Ultimately, you’ll do more work, but it’ll seem easier because your body will have time to “catch its breath” between clusters.

If you’ve spent time trying to pack on muscle but are looking to swap for something that’ll help you burn fat before it’s time to strut shirtless on the sand, consider working clusters into your routine for three to four weeks.

DIRECTIONS

For cluster sets, stick to a five-rep max. For regular sets, use weight that causes you to fail one to two reps shy of the designated number.