The Elite Personal Training Facility That Puts You First |
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Cluster Sets 101
DECEMBER 2023
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To think we've reached the end of '23
PEX keeps growing, beyond what you can see
A record year for all our spaces
So many coaches, and so many faces
4 years ago, we started a dream
Now we have quite an all-star team
Partnerships, clients, and connections around
Becoming respected all over the town
To be the gold standard, that is our goal
To have you all stay, until we're all old
As the cold weather turns, stay safe and stay smart
Happy Holidays to you, until next year starts
HAPPY DECEMBER!
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Have You Ever Heard Of A Cluster Set? |
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Cluster Sets 101
By: Isaac Rynowecer, Owner of Strength Based Training
Cluster sets are one of my all-time favorite strength training techniques. In a typical set, you perform all of the reps in sequence and then take a dedicated rest break before performing the next set. A cluster set breaks up the set into smaller micro-sets and then adds short intra-set rest periods in between.
There are two main ways I will program cluster sets for my clients, depending on
whether chin-ups their goals are more focused on strength or hypertrophy (building muscle). For strength purposes, a cluster set will allow you to lift a heavy weight for more reps with better technique than a traditional set. For example, if someone can
deadlift 250lbs as their 5-rep max they would likely be able to perform 8-12 reps
with this weight if they did a single rep at a time with a rest in between.
Traditional Method: working up to a 5-rep max across 3-5 total sets:
Set 1 - 200x5
Rest 3 minutes
Set 2 - 225x5
Rest 3 minutes
Set 3 - 250x5
Cluster Set: 8-12 sets of 1 with 30 seconds rest in between:
250x1
Rest 30 seconds
250x1
Rest 30 seconds
250x1
Rest 30 seconds
Repeat until you hit the desired number of reps.
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For hypertrophy goals, a cluster set will allow you to perform more reps at a given weight at closer proximity to failure than a traditional set in a shorter period. These are especially beneficial if you are on a time crunch for your workout and need to get a lot done in a short period. For example, using a traditional rep scheme for hypertrophy you might do 3 sets of 12 reps with 100lbs on the lat pulldown with 90-120 seconds rest in between. If you were to do a cluster set you would go to failure once, rest 20-30 seconds, go to failure again, rest 20-30 seconds, and then repeat the process a 3rd or even 4th time. Even though you would be performing fewer reps on each subsequent cluster, each set is starting at a much closer proximity to failure so will be much more productive
for growing muscle.
Traditional Method: 3 sets of 12 with 2-3 reps left in the tank on each set:
100x12
Rest 90 seconds
100x12
Rest 90 seconds
100x12
Rest 90 seconds
Cluster Set: 3 sets to failure with 20 seconds rest between sets:
100x13 (reaching failure at 13)
Rest 20 seconds
100x6 (reaching failure at 6)
Rest 20 seconds
100x3 (reaching failure at 3)
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For strength goals, I find cluster sets most effective for building the deadlift, overhead presses, push-ups, and chin-ups but they can work with any compound movement you are hoping to improve.
For hypertrophy, I use cluster sets on any highly stable movement where it is
safe to train to failure. Any machine or cable-based movement works great, as
well as most dumbbell movements. In general, heavy barbell movements do not
mesh well with training to failure so I do not recommend these sorts of cluster
sets with exercises like back squats, bench presses, or most other full-body
compound movements.
While cluster sets are extremely effective for building strength and muscle, they
are also a highly advanced and intense training technique. Be sure to always
warm up thoroughly and work up to your desired weights before starting the
cluster sets. If you are interested in incorporating these sorts of advanced
training techniques into your workouts reach out to:
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Over the next few weeks, starting Wednesday, November 29th, PEX will be running a holiday food drive in support of the Needham Community Council and the Medfield Food Cupboard for those in need this holiday season.
A bin will be placed near the entrance of each PEX location for all donations. Please consider donating any non-perishable food items. Swipe through to find out what each site's in-demand items are. Cash and/or check donations will also be allowed! They will be accepted via PEX management. On the checks, please include your home address. You will be sent a tax-deductible receipt.
No donation is too small! Everyone deserves a wonderful holiday.
We appreciate you all, thank you.
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We are excited to welcome back, John Chapple, to our team in Medfield!
John Chapple has been a comprehensively certified classical Peak Pilates instructor since 2017. He has successfully managed several studios and built and developed teams of instructors. He has worked diligently with his clients to help them feel and move better using the Pilates method, improving their day-to-day lives while outside of the studio.
John has worked with clients who were told they'd never stand up straight, walk without a walker, or be able to climb stairs ever again. Through hard work and consistency, he's been able to help his clients achieve goals they never thought possible. One client went from not being able to climb stairs to being able to go for long walks on the beach and kayaking. Another was in a wheelchair after being hit by a car, today she's able to scuba dive and skydive.
John is now the owner of Core Strengths Fitness and will be teaching the Classical Pilates system exclusively at PEX: Medfield.
What is Pilates?
"Pilates includes concentration on each movement, use of the abdomen and low back muscles, flowing, precise movement patterns, and controlled breathing. Depending on the exercise, Pilates routines can be performed on specially designed apparatuses, including a bed-like structure called a reformer, or more simply on a mat or blanket."
Read more:
Pilates has been shown to increase:
Core Strength
Posture
Flexibility
Joint Mobility
Balance and Coordination
Body Awareness
Breathe Control
Mental Health and Well-Being
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GROUP CLASSES IN MEDFIELD |
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Looking for some Sunday GROUP FITNESS? We are ECSTATIC to have our great friend, Joellyn Ripp hosting some group fitness classes on Sundays during the morning hours at our Medfield location.
Sundays 9 am
50-60 minutes
All Levels Welcome!
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Interested in group classes? Interested in some late afternoon/early evening personal training as well?
Reach out to our Medfield team to learn more
(508) 242-5643
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Hello PEX Community, my name is Eric Ayers and I train clients at PEX Medfield. I’ve been a Personal Trainer for 11 years and have been with PEX for 1 ½ years. PEX provides the best training facilities and opportunities for personal trainers to train a wide variety of clients from newcomers to working with individuals with Parkinson’s Disease or other neurological diagnoses. I became familiar with Parkinson’s Disease when I was young and my father was diagnosed with early onset Parkinson’s Disease. As the years went on I began to observe the physical and mental challenges of Parkinson’s. His passing at age 70 led me to become an American Parkinson’s Disease Association Fitness & Wellness Professional and meet individuals in the same situation.
There are still a lot of unknowns about Parkinson’s but what we do know is exercise is paramount to managing Parkinson’s disease and can help reduce its symptoms. Regular physical exercise can improve movement, balance, and coordination. The key is consistency when it comes to exercise and PD. “If you don’t move it, you’ll lose it” - Regular exercise can help to support muscle endurance, flexibility, and strength which will make a considerable difference in your day-to-day life. Regular exercise is also known to improve mood and cognitive function. To see someone with PD improve physically and mentally is one of the best parts of my job.
If you have any questions regarding the PEX Medfield Studio or Exercise with PD please reach out. I will be starting Exercise with the PD blog on my website ericayersfitness.com.
Check it out and I hope to have more content in the future.
ericayersfitness@gmail.com
617-504-3419
Eayersfitness - Facebook
Eric-Ayers - LinkedIn
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We are excited to give a huge shoutout to PEX Coach Spotlight this month, Jennifer Hart!
Jennifer embodies the essence of a dedicated and hardworking team player, seamlessly blending her roles as a responsible business owner and a loving mom to a young boy.
Her unique approach to running her business sets her apart, consistently going above and beyond to ensure her clients’ success on their journey. Beyond the business realm, Jennifer extends her passion to support other moms, aiding them in becoming stronger and fitter.
Her impact extends to the community, where she actively collaborates with various businesses in the area.
Jennifer is an exemplary figure of a great business owner and entrepreneur, committed to both professional success and community enrichment. We are very grateful to have Jennifer as a part of the PEX community and lucky to be able to call her a member of our team!
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PEX Client Ambassador Program–Want to make $100 cash?
Anytime a CURRENT PEX Health and Fitness client recruits a NEW client to PEX, the recruiting client is eligible to receive an ambassador’s fee of $100 after the new client's completion of 5 sessions!
Ask your PEX trainer for details! 💰
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We're Accepting Applications!
PEX is accepting applications! Know of any fitness professionals in the area looking to advance their careers in the fitness industry? Send them our way! They can fill out this form to schedule an interview.
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Winter is coming...BUT
There's snow place like home for the holidays!
Why IS it so cold this month?
Because it's DecemBRRRRRRRR
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Stay warm out there folks,
KW
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To send cash and diamonds
1451 Highland Avenue,
Needham, MA 02492
781-675-2150
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