Hypertrophy Cluster Protocol – UPDATED 2022 – HCT 12 Training
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Do you want to build more muscle and increase your athletic performance? Do you want to do this without losing power or explosiveness? You may have thought these goals could not be done together, but there is a workout program that allows you to build explosive power and muscle mass at the same time.
You may have heard about the HCT 12 Training routine, and it is one that involves cluster protocol training. Sounds confusing? No problem. In this article, we will go through all the details you need to know about this program so that you can maximize your gains and boost your explosive abilities.
Hypertrophy Cluster Protocol – A Complete Guide
Firstly, let’s start with the basics. What is hypertrophy? The basic word means an increase in muscle mass as a result of exercise. Hypertrophy routines focus specifically on increasing the size of muscle mass rather than prioritizing an increase in strength. However, there are certain routines that also help to build explosiveness and strength alongside muscle mass.
The hypertrophy cluster protocol is a simple way to build muscle and increase explosiveness. It is a suitable workout for beginners and more experienced trainers alike. Maybe you haven’t got the results you expected from a previous routine, or maybe you’re starting to plateau. Whatever the case, the hypertrophy cluster protocol is tailored to build muscle, get strong and make you more explosive.
The essentials of the workout are tension, stress, and volume. It can be thought of as functional weightlifting that goes directly into boosting agility and athletic performance. Explosiveness and speed do not have to be sacrificed when bulking up.
Understanding HCT 12 Training
HCT 12 training is based on ‘clusters .’Basically, they are like regular sets, but they include built-in rest periods. Between each rep, there is a rest period between 5 to 45 seconds. This allows you to lift heavier and increase your reps. The end result is an increase in gains. Cluster sets training can be ideal for athletes, runners, bodybuilders, and complete beginners because they are simple to follow.
In traditional weight lifting, you may do a set of 5 reps and then rest for a few minutes before doing another set. In contrast, cluster sets break down these 5 reps into 4 mini sets of 2 reps. There is a 15 second break in between each rep. This allows you to increase your reps per set. For cluster sets for hypertrophy, the total rest between sets should be 1 minute to 1 minute 30 seconds.
The fact that you can do more reps leads to greater intensity in training which helps to boost your strength and explosiveness. Cluster training can be modified to focus more on strength or hypertrophy. HCT 12 training is focused on hypertrophy, and therefore the goal is to push the number of reps you can do to 8-12. This places more stress on your muscles and primes them for growth. You can choose your weights based on the 531 cluster sets method.
Cluster Sets For Hypertrophy – 531 Cluster
Here are the sets you need to look at when getting started. Cluster sets are mainly used for compound movements, but they can also be used for accessory exercises. They are fairly simple to understand and incorporate. The typical HCT 12 training routine can look like this:
531 Sets – Getting Started
Monday – Workout A
Vertical Pulling
Horizontal Pulling
Horizontal Press
Vertical Press
Triceps exercise
Tuesday – Rest day
Wednesday – Workout B
Quad dominant
Hip dominant
Calf exercise
Bicep exercise
Ab exercise
Thursday – Rest Day
Friday – A
Saturday – B
Sunday – Rest Day
Remember that you will be applying the cluster protocol to all of these exercises. This means taking a 10-15 second rest between every 2 reps. You should aim for the maximum weight that you can do for 8-12 reps. You should be aiming for 60-80% of your 1RPM.
You can tailor the routine based on your requirements. It is designed to be simple and easy to use, which makes it an ideal program regardless of how much experience you have. During rest periods, you should make sure that you re-rack the bar and utilize it entirely. You can use the cluster method on most exercises, which means you can modify the protocol as you progress. The four variables of cluster training are inter-set rest intervals, reps per set, total rest, and intensity.
Cluster Sets Vs Drop Sets – What You Should Know?
We’ve already shown you what cluster sets are. They are any type of set that involves a rest interval between the sets. This can be a rest after each rep, after every 2 reps, or even every 3 reps. The time of rest can be between 10-30 seconds. Cluster sets keep your fatigue low which means you can do more reps on heavier weights. It also allows you to focus on form while building explosive power.
On the other hand, drop sets focus on building fatigue quickly. This suits people who may have lower training time available. With drop sets, you focus on completing a set until failure and then lighten the load by 10-30% and repeat. There is little rest between sets which means your body is worked very hard. Drop sets can be useful for resistance training to build muscle, but cluster sets are preferred for hypertrophy.
Overall, the key to understanding cluster sets vs. drop sets is their different goals and training method. Both can be effective depending on your specific goals and requirements.
Closing Thoughts – Hypertrophy Cluster Protocol
If you want to get stronger and increase your athletic performance, then you should consider the HCT 12 training program. You will now have a clearer idea of this protocol and how it works. By performing these sets, you increase the time under tension which is directly correlated with muscle growth and explosiveness. The routine is a perfect way to optimize your athletic development. Remember to keep consistent, and you will be able to see significant gains in 2022!
