Cluster set, ie. Bench Press: [3.3.3] x 4. Rest: 10s, 2 min

Cluster sets can be thought of as mini sets within a set. In the above prescribed exercise, the period represents a 10 second rest. The athlete would complete 3 bench presses, rest 10 seconds, 3 BP, rest 10 seconds, 3 BP. That is one cluster set. They would then rest 2 minutes and repeat until they have completed that pattern 4 times. This is an excellent method for increasing the volume of heavy lifting possible within a workout. Generally, the weight used for this type of training will be close to the athlete’s 5-8 rep max.