{"type":"rich","version":"1.0","provider_name":"Transistor","provider_url":"https://transistor.fm","author_name":"Hypertrophy Past and Present","title":"019 Cluster Sets – How they work and how to use them","html":"<iframe width=\"100%\" height=\"180\" frameborder=\"no\" scrolling=\"no\" seamless src=\"https://share.transistor.fm/e/4da78b6e\"></iframe>","width":"100%","height":180,"duration":4878,"description":"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","thumbnail_url":"https://img.transistorcdn.com/CJhjWFKhcK0h4C11sAyS9S4btLA7VgbHkoTw7LPZHTk/rs:fill:0:0:1/w:400/h:400/q:60/mb:500000/aHR0cHM6Ly9pbWct/dXBsb2FkLXByb2R1/Y3Rpb24udHJhbnNp/c3Rvci5mbS8wNDVi/MjE1YzM4ZmVlYzZj/OWEwMTA1Y2QwOGY2/ZDU0ZS5wbmc.webp","thumbnail_width":300,"thumbnail_height":300}