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  • #23211
    lloydy
    Guest

    Hey Ash,

    Just a quick 1. I’m about to go into a 5,4,3,2,1 x 4 program, my current upper body program is 3 x push/pull supersets done twice per week. Is this type of program fine for supersets or should I seperate the exercises?

    Cheers,

    lloyd.

    #24014
    ashley
    Guest

    Hi Lloyd, although quite demanding if doing supersets it is quite productive at the same time, we have used the method in super set style, you may want to start with 2 or 3 sets initially to get the hang of the intensity, go well and let me know how you go,

    thanks,

    ash

    #24015
    damian
    Guest

    G’day Lloyd

    Just as another idea, I like to use a back off set with my players when using the 5,4,3,2,1 cluster method. This would involve just repping out with as many reps as you can on your last set with the weight that you used in the cluster. Having spoken to Ash I know that he uses slighltly higher percentages than me but with longer rests between clusters. I use about 10 sec rests with a weight that you could perform approx 10 reps with. In your back off set if you are getting more than 10 reps than you went too light in your cluster sets. With Ash’s method you may only get out 6-8 reps.

    Cheers

    Damian

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