Please note: This is not a workout approach for beginners. It is intense, brutal, requires knowledge of good form, and that the lifter has a solid degree of work capacity.
Massive Cluster FCK is a brutally-effective muscle building system based on cluster sets.
Workouts included in this PDF are:
- Massive Cluster FCK Upper/Posterior
- Massive Cluster FCK LUBE
- Massive Cluster Pro Split
“F” or “F-7” sets, which are an isolation-style cluster grouping that will lead off each training day, as an intense form of pre-fatigue, and as a more moderate method of easing the body into the brutality that’s about to take place.
“C” or “Massive Cluster” sets, which are cluster sets featuring a big compound movement of choice. Consider this the BIG HITTER on today’s training menu.
“K” or “KO” sets, which are knock out sets. Knock out sets are 50 to 100-rep finishers performed rest-pause style. Consider them to be the weight lifting equivalent of running a marathon. Move forward towards the goal, resting as needed and always practicing safe reps.
QUESTIONS & ANSWERS
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When you talk about for e.g. 6x6 for "normal" cluster sets do you mean? Cluster 1) 6,6,6,6,6,6 - rest 30 sec inbetween each sub-set Cluster 2) 6,6,6,6,6,6 - rest 30 sec inbetween each sub-set Cluster 3) 6,6,6,6,6,6 - rest 30 sec inbetween each sub-set Cluster 4) 6,6,6,6,6,6 - rest 30 sec inbetween each sub-set Cluster 5) 6,6,6,6,6,6 - rest 30 sec inbetween each sub-set Cluster 6) 6,6,6,6,6,6 - rest 30 sec inbetween each sub-set Is this correct? It seems like an abnormal amount of volume. If not, do you mean cluster sets are just the 36 reps divided as 6,6,6,6,6,6? Isn't this just like a Rest Pause? If so, what does the progression look like?
It's 6 sets, not 36.