Archive | Workout

Increase Penis Size Naturally – How the Towel Hang Can Make Your Penis Bigger, Thicker & Stronger!

If you are looking for exercises to make your penis bigger, then you have just stumbled across a goldmine! There are a wide variety of exercises that can naturally increase the size of your penis. However, in this article I would have introduced you to the 3 easy steps of "Towel Hangs", which will not only make your penis bigger, but far stronger and thicker too!

1) This is one penis enhancement exercise that does NOT require lubrication. In actual fact you are not even going to use your hands for this exercise once you massaged yourself into a full blown erection. Sit down on the edge of a chair or the toilet seat.

2) Place a small towel or cloth over the top of your erect penis. The idea is to tense your penis and PC muscle in order to lift the towel a little. Then relax and allow your penis and towel to gently drop down to their starting position.

3) When you initially start using this penis exercise aim for 25-50 repetitions. You can gradually increase your reps as your member gets stronger. You can also try this exercise with a larger or wet towel to make it harder. If ever you feel any pain while performing towel hangs, stop immediately.

Towel hangs have 2 major benefits. Firstly, the majority of us guys have "untrained" penises. If you think about it, we never exercise our man in any way apart from during sexual curiosity or masturbation. Therefore, it would be right to believe that all guys have hugely underdeveloped and extremely weak penalties. Imagine if you never practiced your body and stayed in bed all day, every day! Sorry to tell you guys, but this is exactly what you have done to your manhood over the course of many years!

So initially you should notice that towel hangs will improve the strength and appearance of your penis. Your member should look far more muscular, you may even notice more more veins than usual. Your penis may even feel heavier. The increased amount of blood flow that has passed through your penis will stretch and extend the ligaments and tissues. This will eventually make your penis bigger. Just by performing towel hangs alone many men have reported gains of half an inch in length and girth of their penis within a relatively short space of time!

Secondly, your sexual stamina should improve dramatically. You are mainly exercising the PC muscle during towel hangs. This is the exact same muscle that you squeeze to stop yourself from urinating. As this muscle becomes stronger you will find your ability to stop yourself from ejaculating has increased astronomically!

So if you want to make your penis bigger and stronger and improve your sexual performance no end, then guys I suggest you start using towel hangs!

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5 Tips For Getting The Most Out Of Your Workouts

The benefits of exercise are vast not only for the body but also the mind. If you want to get the most out of your workouts there are a few key things that should be high on the priority list.

Tip 1: Plan

When you have a solid plan of action to reach your goals you are more likely to be successful. Hire an experienced coach or find a workout program on a reputable site. If you have a plan when you step into the gym your workouts will be more effective because you won’t waste time trying to figure out what to do next.

Tip 2: Fuel

We need energy to exercise and the fuel we put in our bodies on a daily basis is important. Be sure to include a variety of whole foods especially your green vegetables and limit how much processed food you eat. With a diet full of nutritious foods you will have more energy to perform in the gym. Another point to note is about pre-workout nutrition – everyone is different when it comes to what they need to eat and when so you may have to experiment. If you are not exercising for two hours after you eat, your meal could be a healthy balance of protein, fats and carbohydrates. If you plan to exercise within 30-45 minutes of eating then you will want simpler carbohydrates such as fruit to give you the energy you need quicker.

Tip 3: Form

You will get the best bang for your buck when you perform exercises properly. Pay attention to your form and be sure to make the necessary adjustments. When your form is correct you are not only safer and preventing injury but you’ll be targeting the muscles groups more efficiently and effectively. Hire an experienced personal trainer or watch a few video clips online from a reputable source to ensure your form is correct.

Tip 4: Intensity

If you don’t break a sweat, feel a burn or your heart rate doesn’t increase, you might not be pushing yourself hard enough. It’s true that for some people exercise simply feels very uncomfortable but change doesn’t happen in our comfort zones. Some people will lackadaisically go through their workout but this is not using your time efficiently. Push and challenge yourself each and every time you begin your workout or else you will never improve and your results will suffer.

Tip 5: Recovery

Allow your body and muscles time to recover and heal so you’re primed to give it your all in your next workout. Healthy, nutrient-dense nutrition plays a role in recovery but sleep and stretching are just as crucial. Set up a sleep schedule to improve sleeping habits so that you’re getting adequate amounts of rest. The body does its repair work while you sleep so don’t neglect this aspect of recovery. The other big key in recovery is stretching which is often over-looked. Take five to ten minutes after every workout session to really stretch out and elongate the muscles you just contracted. For releasing deeper muscle knots try using a foam roller – they are very inexpensive to purchase.

If you want the best results from your workouts try implementing these tips to see improvements in your health, fitness and strength.

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And1 the Professor, Or How to Increase Vertical Jump

In case you didn’t know – the skinny 5’10” guy from the And1 streetball squad called The Professor who is well known for his outstanding ball handling actually can dunk! And right, he is white!

As many outstanding ball players Grayson Boucher aka The Professor has a fix workout he sticks to.

“Everday I’m in the gym for a minimum of 2 hours. I’ve been getting up at 5am everyday lately knocking my basketball workouts out early in the morning. Then I run 2 miles and lift for about an hour. Too me, whatever you put into working on your game is what you get out of it. Its all about your time investment and dedication. When I go to the gym its not going to ever be some sweet ass workout. You can’t just go to the gym and shoot around casually and expect to improve. I get up at least 500 every time I’m in there and go hard with full court dribbling drills, then end the workout with some free throws. When I run 2 miles I try and keep one hard pace the whole time. Right now I get in 2 miles at 1330, which is tough to get done every morning, but when you start seeing results you begin to like it and go harder. I used to lift for bulk and got heavy at one point and found that quickness is more important for me then bulk weight. This year I’m concentrating on working my legs harder then I ever have before, because my goal for this upcoming season is to dunk on the regular.” – The Professor

In case you ask yourself which exercises will make your legs stronger, here are a couple:

Jump rope:

Almost every NBA player uses this “old” exercise. Jumping rope is a great way to build stamina, and work on your leg strength. In addition, it builds jumping ability (explosiveness, calf strength, etc.).

Wall sits and squats:

These exercises will help you build leg strength, which is a key component of athletic fitness, and therefore jumping ability. Remember to only use a weight that is comfortable for you, and to always have a trainer or training partner work out with you.

But remember that vertical leap is part leg strength and part explosiveness. And the explosiveness part is the more important of the two. Just like The Professor said it, it’s not about the size of your leg muscles, or how much weight you can put up in the gym. It’s about your athletic ability, coordination, and your ability to explode up and off the ground.

If you seriously want to improve your vertical and look for concrete exercises, I highly recommend The Jump Manual:

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BODYBUILDING & "Paralysis Through Over Analysis" or "Do not Over-Think Bodybuilding"

Over the past month I have been thinking about the successful people as well as the unsuccessful people in bodybuilding, health and fitness in general. I have a LOT of contact with people locally as well as worldwide and here's what I have noticed.

"There are many smart trainees who spend way too much time pondering different strategies and ideas regarding training and nutrition.

This type of person is very knowledgeable and reads a lot. They are well informed and have researched all the latest training and diet information. They can discuss all the virtues and drawbacks of the different diets and workout programs on the market. They can also tell you the latest news about various internet muscle building Guru's, bodybuilding champions and fit movie stars. Unfortunately, despite all of their knowledge about bodybuilding diets and training routines it does not seem to be doing them much good – their physiques are usually subpar. This makes me think: is too much knowledge actually disadvantageous to building a great physique? Or could it be that they spend more time thinking about diet and training than actually doing the diet and training.

So what good is knowledge if the knowledge does not convert into muscular gains? If you cram your brain full of information on diet and training how are you to sort through all of this and determine what you should and should not do? Everyone says their diet, workout, supplement or whatever is effective or the best. The truly best diets and training routines are rare and elusive. The over-thinking bodybuilder is constantly trying to sift through all the information for what is "the best" routine they should be following.

The solution to the problem is less thinking and more action. When you over complicate bodybuilding you actually retard your rate of progress. Too many choices and too many high ideas create "paralysis through over analysis" where the bodybuilder is actually paralleled from staying on one routine or diet because they keep thinking that maybe they should be on a different diet or workout routine.

So what should you do? Train hard, heavy and often. Lift lots of weights, do your cardio workouts. A real bodybuilder is pumping iron 3 to 5 times a week and using all kinds of different methods for muscle strength and pump. Do not miss a workout unless it is for a reason that you really have no control over or an emergency.

Nutrition is the cornerstone . Without a disciplined approach to your daily eating regimen you will never be successful. Hearty and healthy eating is combined with intense workouts and cardio sessions for lower body-fat down to the single digits. You have to eat clean foods.

Supplementation and YOU ! A well thought-out nutritional supplement program will enhance and accelerate muscle growth and fat loss.

You must have realistic, achievable and exciting goals! A good goal is a realistic, attainable and exciting goal. We all need to generate enthusiasm for the process and drive to attain and maintain what needs to be done in order to obtain real and substantive results.

Set a timeframe for reaching a goal. As an example, if you wanted to lose 15 pounds then give yourself 15 weeks to do this. Set the goal, make the plan and say I can easily lose 15 pounds in 15 weeks. Then make a mini-goal, say to yourself that it is a measly one pound a week weight loss, I can do that.

Over-thinking nutrition . A healthy diet follows over time with consistency is all that is required for building muscle and losing fat. Constant changing foods, timing and amounts of food will create instability in the metabolism as well as the mind. Constantly changing the diet will never let you know or understand what is or is not working.

Over-thinking training . The biggest mistake you can make in weight training is to continuously keep changing the workout program. Train hard, train heavy and safe and on a continuous basis and you can make almost any workout program a success. Once progress comes to a halt you take a seven to twelve day rest and start all over on a different workout routine. It's that simple.

Over-thinking supplementation . Too many people believe that there exists a miraculous, safe, all natural just discovered nutritional supplement that will turn them into a Superman or Supergirl in four or six weeks. They think there exists some safe supplement that delivers steroid like results with none of the steroid risk factors. Let me tell you the truth, that supplement does NOT exist! Yes, we all can get sucked into the alluring advertisements that promise it all but the fact is this. Muscle, strength, fat loss and health are not a product, rather they are a product of consistency in clean eating, exercise and positive mental attitude towards life and living.

Want success? Start doing this today . Set in your mind a fixed goal, a goal that excites you and creates enthusiasm every time you think about it. Set up weekly mini-goals for keeping track of your progress. Establish a sound diet program and eating schedule and follow it every day. Follow a sound, progressive and challenging weight lifting routine and cardio program. Stick to the program for at least eight weeks, no excuses. Take a top of the line Multi Vitamin-Mineral tablet each and every morning and be consistent.

Follow the program for no less than eight weeks and preferably twelve weeks. Each week strive to hit mini-weekly goals. Hold this course for a few short months and I guarantee you'll realize dramatic gains in muscle size, definition, fat loss and overall great health

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Cheerleading Benefits

Cheerleading is a sport which includes all the art and talent of dance, tumbling, cheers, jumps and stunting. Cheerleading always help to lead the spectators of any events to cheer on the teams, especially in the sports. Cheerleading always draw more attention to the event and encourage the concentration, involvement and participation of the audience to a particular event. The people, who do these activities of dancing and cheering, are called cheerleaders. They are the people who are talented and trained with the athletic abilities.

Being a cheerleader always take a lot of practice and dedication. The common and important factor of cheerleaders is that they are hot. Those who do the cheer leading need to get in to shape. Cheerleaders usually will be very flexible. Cheerleaders will be always confident with themselves. With out confidence, no body can survive in the field of cheerleading. Cheerleaders also need to learn the basic hand movements and jumps. They should work on and maintain the dance skills, voice skills and tumbling is always a part of their try-outs. A cheerleader always requires marvelous talent, energetic personality, and the ability to bring smiles to the spectators of the events.

Cheerleading profession has always got so many benefits other than money. Cheerleading improves the confident in us. Cheer leading makes us learn how to perform in front of a huge audience, under certain pressure. It gives the opportunity to study the proper way to bond with the opposite sex. Cheerleading can help a person to be positive in the attitudes. As cheerleaders know how to root each other and also the team they are cheering for the good and the bad. They will be always optimistic in the life. The cheerleaders will be constantly moving and have some regular schedules in the work outs. This helps them improving the stamina, fitness of the body, coordination and strength. Being more conditioned and coordinated can help them in many other aspects of the life too. Cheerleading also improves the team work skills and also helps to give trust in other people of the team.

When cheering on the home team, the cheerleaders should do all the stunts and maneuvers like flipping, twirling, pyramids, jumps, tossing etc. So as there are a lot of chances to get hurt, cheer leading can be as adventurous as any other sports.

Cheerleading has been a practice or a method over the years. Cheers are not limited to football these days. Now we have the squads at basketball games, softball games, Cricket tournaments and much more games. If there’s a team which demands the support, there’s a set of colorful cheers to provide it. So many constitutions and cheerleading camps provide good coaching and guiding for cheerleading. Some current cheerleaders are also giving the training for the same. Both the gents and ladies who have the talents and sincerity to the job can always make a success in the field of cheerleading.

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Exercise Routines For Fat People

Here are 2 great exercise routines for fat people. A big mistake a lot of trainers and “weight loss experts” make is that they give 1-size fits all routines for everyone. Wrong… overweight people will often get injured on these type of programs. If you have more than 25 pounds to lose and you want a program that helps you to lose weight fast and over the long term while minimizing the risk of injury, then this article may be the answer to what you’re looking for.

Exercise Routines for Fat People

1. Focus on just 1 exercise

Look, right this minute, you’re just trying to lose weight. Not have the best body in the world. So you don’t need to do a bunch of different things. Instead, focus on 1 thing that is good for weight loss and make it work for you. This can be many things. Here are a few safe things for overweight people.

Walking up and down stairs for 15 minutes non-stop, jumping on a mini-trampoline during 5 different tv commercial breaks, doing jumping jacks during tv commercial breaks, and walking on a 15 degree inclined treadmill for 25 minutes.

Those are all great ways to lose weight while minimizing your injury risks.

2. Take 2 exercises and jump back and forth between them

You can take the above exercises I mentioned and switch up between them. Say for example… during 1 commercial break you’ll walk up and down the stairs in your house. Ok, then the next commercial break you’ll do jumping jacks in front of the tv. And so on. You can spread out the workouts… they don’t have to be during consecutive commercial breaks. Just sneak them in wherever it works for you.

These are 2 exercise routines for fat people that are proven to work and they won’t put any undue injury risks on you.

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Developing Soccer Speed – 5 Ways to Use Hills to Run Faster

Using hills to run faster will work if you do it properly. If you go about hill running for conditioning you may end up with overuse injuries. Less is better than more. Any type of hill running should be completed after your warm up and before your soccer training. Hill training should not be done at the end of training when you are tired!

Ideally you want the hill at a 45 degree angle and you need five to ten yards. Remember less is better than more.

Here is the progression of exercises:

1) Crawl up the hill for five to ten yards -do this five times and each time increase the speed.

2) Walk up the hill for five to ten yards with a forward lean from the ankles – five times

3) Walk up the hill for five to ten yards with a lean from the ankle with a partner giving you some resistance by holding you at the waist or using a beach towel around your waist

4) Run up the hill with your partner giving you some resistance. Focus on driving the leg into the ground. Rest for 30 seconds to a minute and repeat.

5) Run up the hill for 5 to 10 yards as fast as you can. Rest for 45 seconds to a minute then repeat.

If you have a partner you can switch up in between runs for exercises 3 and 4.

After the exercise do some light foot work with the ball for recovery and preparation for the day’s soccer training.

These exercises force you to drive the leg into the ground by using your glutei muscles.

This exercise may be put into your training once or twice a week with a 48-72 hour break in between. These are specific strength drills for developing soccer speed.

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A Vacation is Not an Excuse to Stop Your Workout

If you’re looking for an self-justification to skip your weight training exercise, vacations and business trips won’t hack it. You can keep your muscles hard no matter where you go, whether your destination is Caribou, Maine, or the Mongolian desert.

Of course, you may not constantly discover a health club with 15 shoulder machines and aromatherapy baths. Sometimes the conditions will be better then others, but you should constantly make do with what you have.

It is definitely worthwhile to maintain your strength training while traveling. No matter if it is just a quick workout once a week it can assist you in keeping the muscle you strive so hard to obtain. Remember these helpful hints on strength training while on vacation:

While it may seem obvious, the easier thing you can do to make your strength training easier is to lodge somewhere with a gym on property. Most average priced hotels will only have a few machines and treadmills available, however some more expensive hotels and resorts have full gym and spa staff to treat your every need.

Sometimes you are unable to find a hotel with a gym on property, if this happens you can alway expand out to the local area. Try looking in the phone book or asking the front desk where the closest gym is. You can expect the price to be anywhere from $10 through $55, depending on the location and services offered.

Do not stray from the workouts and equipment that you are comfortable with. Travel training is not the time to test your limits of experiment with a new machine. If you can’t resist the urge to try something new, you will want to talk to an employee of the gym first to get instruction. Either way, most gyms have some kind of legal paper that you must sign that pretty much states that any injury your experience is nobodys fault but your own.

There are other benefits of using a neighborhood gym besides choosing one that fits you. You have the opportunity to meet the locals from a new town and find out a bout their culture, locals joints, and where to not go.

If you are in an area that does not offer any sort of formal gym, you can always rely on packing an rubber exercise band. these are compact and lightweight so they can travel anywhere with you.

If you happen to be visiting a beautiful part of the world, you should consider working out outside. Even if you cannot find a health club or other suitable place that offers exercise equipment you can always use your own body weight to exercise. Push-ups and squats can get your muscles burning just as well as weights.

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Can You Make Your Penis Larger by Masturbating? Find the Natural Ways to Increase Penis Size!

Men of different color, status or age have one thing in common. They ask if there’s a surefire way to get a longer or bigger penis. If it’s not that, the questions are usually the methods to achieve longer erections or how to please their lover. But one thing has also been in men’s thoughts, albeit pushed back to oblivion as they age. That question is: can you make your penis larger by masturbating?

Such questions are perfectly understandable. It goes back to puberty where teenage boys do masturbate a lot due to raging hormones. These private pleasures are also brought about by those wonderful discoveries and explorations of their body and its reactions to imaginings about sex. In this stage of life, the penis grows from the willie size to over five inches! Hence, many men beyond puberty entertain the possibility that masturbation does make their sexual instrument longer and bulkier.

But really, can you make your penis larger by masturbating?

The answer is yes!

Now, while this would sound like I have a lot of explaining to do, it’s really simple. Masturbating, when done properly, is actually an exercise that is good for the penis. There are actually different techniques that any man could do to lengthen his penis. While it does give you pleasure like masturbation or sex, these exercises have been proven effective. With the right grasps, massage-like routines and stretching of certain penis areas, you regulate blood flow, ease and rejuvenate the muscles and train your instrument for longer erections.

So how can you make your penis larger by masturbating?

The most common technique would be stretching. You simply hold your semi-erect penis and then massage it towards the head. You could also grasp the whole rod and then slowly turn it to different directions, stopping at one direction and counting 30 seconds or so before moving on to the opposite angle. While you direct your penis at one direction, you also massage your penis like you’re masturbating as this stimulates the membranes within it.

Another masturbation-like exercise uses a clamp or “cock ring”. Once your penis gets into a semi-erection, clasp the base area to trap the blood for 15 to 30 seconds. This allows tissues to stretch that leads to growth.

Then there’s the Kegel technique. It’s the closest to actual masturbation as an exercise, except that when you’re about to ejaculate, you hold back the release. Doing so, the erection time is lengthened and the surrounding tissues are stretch for a good period. This then leads to growth.

So now, can you make your penis larger by masturbating? Find out for yourself!

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Cluster Training: The Athlete’s Size and Strength Edge

All sport coaches would like big, strong athletes and most combative athletes want to be big and strong. However, most athletes and coaches run into a problem when training for both size and strength at the same time. The longer an athlete trains; usually they begin to hit a plateau with their current routine. They increase the volume (an increase in sets) or they increase the intensity (percentage of 1 repetition maximum, not perceived muscular discomfort), however they do not do both. Volume training is great for increasing muscle mass, and increasing strength-endurance, however it is not an effective method for stimulating neural (strength) gains.

Muscle mass is generally stimulated by neural gains. The higher the athlete’s maximal strength levels, the higher the intensity used in repetition exercises can be used. Another problem coaches and athletes run into with neural training is the rest intervals must be higher in intensity training for recovery of the neural system (CNS).

The problem is in the old saying, a trainee can train hard (intensity) or train long (volume) but cannot do both. Some coaches, such as T-Nation’s Chad Waterbury have proposed using a low(er) intensity 75-85% bracket and increasing the volume to accommodate this intensity bracket and a decrease in the rest intervals (i.e. 10 sets of 3 with a 6 repetition maximum, with 60 seconds rest intervals). While this is an excellent method and I am not putting it down, I feel there is a better way to work in a higher intensity bracket (80% to 100%) and utilize sufficient volume to increase both size AND strength!

Generally, novice athletes and trainees can make fantastic gains within the 60-70% intensity bracket, usually working their way to 80%. This 80% threshold rule is that strength generally is stimulated above this percentage and this usually calls for a decrease in sets and an increase in rest intervals. So our method will be working above this 80% threshold in every scenario.

Enter Cluster Training

Cluster training is not a new concept; in fact most Olympic weightlifters use this method without knowing it! Some very well know authors have done much to bring this powerful method to light such as Charles Poliquin, Christian Thibaudeau, and Mike Mahler to name a few. Olympic weightlifters must drop the weight to the ground after each repetition; this is followed by a short pause, and another repetition. Most Olympic weightlifters outside of the super-heavy weight division sport tremendously muscular, athletic physiques to go along with their incredible strength!

Cluster training allows the athlete or trainee to utilize intensity above the 80% threshold rule (generally even higher 85-100%), with sufficient volume to increase both strength and size (i.e. more reps at a higher intensity). However, this method is highly demanding on the central nervous system and is not recommended for beginners or high school freshmen and sophomores. While this is a powerful method, it should only be applied to ONE lift per movement group (horizontal push/pull, vertical push/pull, etc.) or ONE exercise per body part. Another caveat is that this method necessitates excellent spotters. If you do not have at least one good spotter, do not do this method. This is not a method that will be kind to an athlete if their spotter(s) decide to take a nap! Cluster training must also be broken into, not jumped into. I show will a progressive model to breaking into cluster training and moving into more advanced methods. Coach Thibaudeau breaks them into levels, level 1 consisting of three methods, level 2 consisting of three methods and level 3 consisting of two methods. For athletic purposes I will only be covering levels 1 and 2, level 3 will come at a later time.

Level 1

The first progression in cluster training is the extended 5s method, coined by Coach Thibaudeau. The goal of the extended 5s method is for the athlete to do 10 repetitions with a weight they can only do for 5 repetitions. Obviously this is an outstanding growth stimulus, as there is an increase in both intensity and volume (85% x 10 repetitions). An extended 5s set would go like this…

The athlete takes their 5 repetitions maximum (RM) and does 5 reps and then racks the bar. Resting approx 7-12 seconds (counted out loud by a training partner or spotter), the athlete then un-racks the bar and does another 2-3 repetitions. Upon racking the bar again, another rest of 7-12 seconds is taken, and a final 2-3 repetitions are performed. The goal of the set is to get 10 repetitions total. Generally an athlete will need two to three pauses to accomplish this. The athlete rests 3-5 minutes and repeats 3-5 times. This is an excellent introductory method to cluster training! Here is a summary…

Extended 5s Method

· Load- 80-85% of 1 RM or 5 RM (repetition maximum)

· Reps- 5 Reps with 5 RM, 7-12 pause, 2-3 Reps, 7-12 pause, 2-3 Reps

· Sets- 3-5

· Rest Intervals- 3-5 Minutes

· Target Goal- 10 Repetitions with a 5 RM

The next progression in cluster training is the classic cluster method. Charles Poliquin wrote about this method in his text Modern Trends in Strength Training (2001) and Mike Mahler has written articles on this method calling it Rest-Pause Training. Regardless of the name, it is a powerful and effective method. This method is best used for increases in relative and maximal strength and hypertrophy of the type II-B muscle fibers (the ones with the most potential for force and power output). This method uses a higher intensity bracket than the extended 5s method, usually 87-92% of 1 RM and attempts to hit 5 intermitted repetitions with that load. A classic cluster set would go like this…

The athlete would take their 3-4 repetitions maximum and performs 1 rep, racks the bar, 7-12 seconds pause, 1 rep, 7-12 second pause in the rack, 1 rep, 7-12 seconds pause, 1 rep, 7-12 seconds pause, and a final 1 rep, and a 3-5 minute rest. Usually 3-5 sets are employed. Here is a summary…

Classic Cluster Method

· Load- 85-92% of 1 RM

· Reps- 5 Total Reps, intermitted, 1, pause, 1, pause, 1, pause, etc.

· Sets- 3-5

· Rest Intervals- 3-5 Minutes

· Target Goal- 5 Repetitions with a 3-4 RM

The last progression in level 1 is the antagonist cluster method. This is basically a variation of the classic cluster method, with the exception being that the athlete alternates between to opposing exercises with minimal rest (the pause is taken by the opposing exercise being performed). Reps and sets still apply, however the execution of a set is a little different…

The athlete would take their 3-4 repetitions maximum and performs 1 rep of bench press, racks the bar, proceeds to do 1 rep of bent over barbell rows, 1 rep on the bench press, 1 rep of the row, 1 rep bench press, 1 rep of the row, 1 rep on the bench, 1 rep on the row, and a final 1 rep on the bench, and 1 final rep of the row and a 3-5 minute rest. Usually 3-5 sets are employed. Here is a summary…

Antagonist Cluster Method

· Load- 85-92% of 1 RM

· Reps- 5 Total Reps each antagonist exercise, 1 Rep Exercise 1, 1 Rep Exercise 2, etc.

· Sets- 3-5

· Rest Intervals- 3-5 Minutes

· Target Goal- 5 Repetitions with a 3-4 RM on two opposing exercises

· For those who need to know antagonists, examples would be horizontal push and horizontal pull (bench and row), vertical push and vertical pull (shoulder press and chin up), quad dominant and hip dominant (squat and good morning), arms (curl and triceps extensions).

Level 2

It goes without saying that a foundation of cluster training should have been built in the previous level prior to taking on the more advanced methods here!

The first progression of the second level is named after the late Mike Mentzer, a highly successful bodybuilder. I first learned the Mentzer cluster method through Coach Thibaudeau’s excellent DVD on cluster training, and I continued to research it by reading Weight Training the Mike Mentzer Way. This is a very powerful method and should not be taken lightly. The goal of this method is to perform 4 to 5 total reps at 100-80% intensity. First the athlete will perform 2-3 singles in classic cluster fashion at 90-100% intensity and drop the weight approx 10% and perform another 1-2 repetitions with that weight in classic cluster fashion. For example…

The athlete takes 98% of their 1 RM and does 1 rep, racks the bar, 7-12 seconds pause, another 1 rep, 7-12 seconds pause, another 1 rep, 7-12 seconds pause, the spotter reduces the weight (in 7-12 seconds) and the athlete performs 1 more rep with this weight. Here is a summary…

Mentzer Cluster Method

· Load- 90-98% of 1 RM

· Reps- 4-5 Total Reps, intermitted, 1, pause, 1, pause, 1, pause, reduce weight 10%, 1 Rep

· Sets- 3-5

· Rest Intervals- 3-5 Minutes

· Target Goal- 4-5 Repetitions with a 1-3 RM

The second progression is called the drop set cluster. This is a blend of the classic cluster method and the Mentzer cluster method. Most trainees know what a drop set is, a descending scheme of dropping weight after performing some repetitions. The drop set cluster still uses high intensity (90-100%) and drops the weight 5-10 lbs per drop on single repetitions. Again 5 reps are the target goal. An example being…

The athlete does 1 rep with 98-100% intensity, racks the bar, and the training partner or spotters remove 5-10 lbs from the bar during the 7-12 seconds pause, the athlete does another single, Racks the bar, the spotters proceed to strip 5-10 lbs, athlete performs another single, racks the bar and more weight is stripped, athlete does another rep, racks and spotters reduce weight further, and athlete completes last rep. The drop set cluster allows a higher level of muscular tension, due to the repetition’s slow speed and the rep is being performed at 100% maximal momentary strength (i.e. all muscle fibers are being recruited to lift the load) (Poliquin, Modern Trends in Strength Training, 18-19). A summary can be found here…

Drop Set Cluster Method

· Load- 90-100% of 1 RM

· Reps- 5 Total Reps, intermitted, 1, pause lower weight 5-10 lbs, 1, pause lower weight 5-10 lbs, 1, pause lower weight 5-10 lbs, 1 Rep, pause lower weight 5-10 lbs, 1 Rep, pause lower weight.

· Sets- 3-5

· Rest Intervals- 3-5 Minutes

· Target Goal- 5 Repetitions with a 1-3 RM

The final progression in level 2 is called the accentuated eccentric cluster method. Caution: this method will require a competent spotter! As you might know, I do like to accentuate the eccentric portion of an exercise (see Eccentric Training for Athletes article). This method combines the classic cluster method with an accentuated eccentric portion of the lift. Again, the set and rep scheme stays close to the classic cluster method, however during the eccentric or lowering portion of the exercise, the training partner will push down on the bar and release at the mid point. This requires a very skilled spotter! They should only apply enough resistance to have the athlete still lower the bar under control! If the bar is dropping like a bag of bricks, it is not helping the athlete it is hurting them! Here is an example…

The athlete would take their 3-4 repetitions maximum and performs 1 rep with the training partner applying pressure to the bar in the lowering portion, racks the bar, 7-12 seconds pause, 1 rep with the training partner applying pressure to the bar in the lowering portion, 7-12 second pause in the rack, 1 rep with the training partner applying pressure to the bar in the lowering portion, 7-12 seconds pause, 1 rep with the training partner applying pressure to the bar in the lowering portion, 7-12 seconds pause, and a final 1 rep with the training partner applying pressure to the bar in the lowering portion, and a 3-5 minute rest. Usually 3-5 sets are employed. Here is a summary…

Classic Cluster Method

· Load- 85-92% of 1 RM

· Reps- 5 Total Reps, intermitted, 1 with the training partner applying pressure to the bar in the lowering portion, pause, 1 with the training partner applying pressure to the bar in the lowering portion, pause, 1 with the training partner applying pressure to the bar in the lowering portion, pause, etc.

· Sets- 3-5

· Rest Intervals- 3-5 Minutes

· Target Goal- 5 Repetitions with a 3-4 RM

Advantages for the Athlete

In his Modern Trends in Strength Training (2001) text Charles Poliquin points out the advantages of using cluster training for athletes, this is what he wrote…

· A higher total number of repetitions with a higher mean intensity in the same amount of time as classic strength or neural based training

· Increased total training time under tension for the high-threshold fast-twitch fibers; a prerequisite for reaching hypertrophy of these selected fibers. This may seem contradictory to the concept of relative strength, but hypertrophy can be beneficial if it is done in the right motor units.

· Higher force/lower velocities repetitions-a prerequisite for inducing maximal strength gains.

Putting it together

Cluster training is without a doubt a growth and strength stimulus. But how do you incorporate it into a plan? Clusters should not be used for more than 3-4 weeks, or else the method will become stale and your body will have adapted to the method anyway. So the method must be integrated into a yearly plan or at least a periodized cycle.

If an athlete or coach utilizes a conjugate method approach, cluster training would fall into the plan as a Maximal Effort Method, due to its use of high loads. So one would essentially use it like this…

Max Effort Day

ME- Classic Cluster Method

Assistance work done using classic hypertrophy methods (2-4 x 8-12)

If the athlete or coach decides to utilize linear periodization, cluster training would fall within the Strength Phase bracket and each movement would be given the cluster training method.

Strength Phase

Day 1- Horizontal Push/Pull

Bench Press- Classic Cluster Method

Bent Over Barbell Row- Classic Cluster Method

If the athlete or coach is utilizing undulating periodization (i.e. rotating between various strength methods by weeks with a training cycle) cluster training could be used for maximal strength work.

Strength Weeks

Week 1 and 5

Day 1- Horizontal Push/Pull

Day 2- Hips Dominant/Quad Dominant

Day 3- Vertical Push/Pull

1 Exercise per Movement Group-

Classic Cluster Method

Cluster training is very versatile, and athletes can benefit from this method by increasing both strength and size. However, like any other training tool, this one should only be used in moderation due to the intense fatiguing effect it has on the Central Nervous System. Also this method requires competent spotters, a luxury some do not have.

Cluster training done properly can help to jump start new growth or new strength adaptations in athletes. It can also increase all ready existing levels of size and strength. Any athlete (with the proper foundation) can benefit from this style of training! Good luck implementing this method in your and your athlete’s training!

Sources & Further Study

1. Poliquin, Charles Modern Trends in Strength Training (Self Published) 2001.

2. Thibaudeau, Christian (2005) Cluster Training [DVD].

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