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

What is Hypertrophy Past and Present?

A deep dive into the science of muscle growth. Hosted by Chris Beardsley and Jake Doleschal, this podcast explores hypertrophy training through the lens of pre-steroid era bodybuilding and modern muscle physiology.