Intra-Set Rest Periods Boost Power (+38%) & Strength Gains (+65%) Without Hampering Muscle Hypertrophy
Up your strength /check! Up your power /check! Up your muscle gains in the long term /likely! Intra-Set Rest Periods? No, that's not identical to "clustering" or "cluster training", although it may appear as if it was. Ok, let's briefly summarize what IRS / clustering is: Basically the idea is to perform the exact same amount of reps and thus work with a heavier weight than usual to induce greater gains (usually strength gains). Now how can you do that? Well, one possibility would be to simply add another set, so that you would now be doing 4 set of 10 reps instead of the usual 3 sets of 10 reps. Unfortunately, this is yet nothing but another instance of the notorious more helps more approach of which you should by now have realized that it is pointless and ineffective. Now things are getting a little complicated, because contrary to a classic clustering regimen, where you would add weight to the bar, do say 8 reps, take 10 breaths and rep out the othe...