Since this is the season to get huuuuge ( like our furry friend in the picture), one might as well try something new. We have all heard ad nauseaum that we need to lift heavy in order to grow.
By breaking the set into smaller pieces you can extend the set beyond the regular work capacity of the muscle without running the risk of an injury. The breaks are too short for a complete recovery, but just enough to help you through the set. I usually add some stretch or pump exercises to take advantage of the CNS stimulation for a better pump and because I am a wimpy bodybuilder who will always chase the pump.
A sample workout could look something like this
4x(3×4) bent-over rows, rest bar every 4 reps, for 15 seconds
50 pull ups
3×20 dumbbell pullovers
3x(3×3) high incline presses, parallel grip
3x 10 standing overhead extensions at the rope, double up on rope length
3x(3×5) hack squat (the regular squat can be tough to rack and unrack)
3×10 sissy squats
2×25 leg extensions, lean back all the way
3x(3×4) stiff-legged dead lifts
3x(8×8) leg curls, laying down, first 8 keeps the hips flat, second 8 elevate hips about 3 inches from the pad
4x(3×3) military or Arnold press
3×10 Poliquin raises
3×10 lat pull downs behind the neck or rear delt flyes
3-4x(3×12) leg press or calf raises. When doing calves, I shoot for a higher rep number
3×25 donkey raises or anything that will allow for max contraction
4x(3×3) incline dumbbells or hammer strength press
3×20 push ups where you keep an inward intention with the hands, aka try to push the floor together
3x(3×3) barbell curl or narrow grip pull up, depending on forearm length
3×10 incline curls
Cluster training can be tough on the central nervous system, so try supplementing with choline or l-tyrosine before the workout and ZMA for a better sleep. After four to six weeks, switch back to your old routine.