Método Cluster: qué es y cómo aplicarlo para levantar más peso

Over time, as training knowledge has evolved, the cluster method has positioned itself as one of the most effective approaches for two goals that might seem opposite: building strength and improving endurance.

Goals like lifting more weight on exercises such as the bench press or weighted dips, performing more reps of difficult skills like handstand push-ups or the muscle up, or increasing your maximum number of reps in basic exercises like pull-ups can all be achieved with excellent results using this method.

What is the Cluster Method?

The cluster method is about performing a large number of sets of an exercise with reps that stay well away from muscle failure.

Examples:

• If your max on weighted dips is 80 kilos for one rep, you would do 10 sets of 5 reps with 50 kilos.
• If your max on muscle ups is 4 reps, you would do 8 sets of 2 reps.
• If your max on pull-ups is 10 reps, you would do 15 sets of 4 reps.

What makes the cluster method different is that in traditional training you usually perform 3 or 4 sets close to failure. That traditional approach works better for hypertrophy, but not as much for strength or endurance.

With the cluster method, you stay far from failure, but the total training volume—both in terms of reps and total weight lifted—is much higher. This gives your muscles and connective tissue a much stronger stimulus for building strength and endurance.

Example for strength:

If your max on weighted dips is 80 kg for one rep.

Traditional method:
3 sets of 2 reps with 70 kg.
3 sets of 3 reps with 65 kg.
3 sets of 5 reps with 50 kg.
Total volume lifted: 1,755 kg.

Cluster method:
10 sets of 5 reps with 50 kg.
Total volume lifted: 2,500 kg.

Example for endurance:

If your max pull-ups are 10 reps.

Traditional method:
4 sets of 7 reps.
Total reps in one workout: 28.

Cluster method:
15 sets of 4 reps.
Total reps in one workout: 60.

Benefits of the cluster method for strength and performance

• Much higher training volume compared to traditional methods, making it more effective for strength and endurance.
• Simple and easy to plan.
• Depending on rest times, workouts can be relatively short.
• Often doesn’t require additional exercises for the specific goal.

How to apply the cluster method step by step

1. Pick an exercise that matches your goal, whether it’s to gain strength in that exercise or increase your max reps.
2. Choose a rep range (or added weight) that is far from your maximum, usually between 40% and 60% of your capacity.
3. Select a high number of sets, based on the time you have available—usually from a minimum of 8 sets up to 20.
4. Set a rest time long enough so you can complete the sets and reps without failing. This is usually between 1:30 and 2:30 minutes.
5. Do the routine and adjust any parameter if needed—for example, you might need to lower the reps per set or increase rest time.

Sample cluster method routines

To increase your max pull-up reps:
10x6 pronated pull-ups.

To improve your strength in weighted dips:
15x4 weighted dips with +20 kg.

To perform more reps of the muscle up:
12x2 muscle ups.

I hope this helps you, and remember you can generate these routines with Calisteniapp.

By Yerai Alonso