MASQ CLUSTER STONG PROTOCOL
This protocol will get you strong enough to finally break the old 1RM's in your squat, deadlift, and bench press, while also helping you put on lean muscle mass and improve you body composition. How does it do it...
- High Density > High Volume: In most strength programs too much time is spent aggregating fatigue at lower intensities before training at higher intensities. With the Cluster Strong Protocol accumulate high volumes at higher intensities than your typical strength program with cluster training, to be improving both neural qualities and muscle cross sectional area concurrently.
- Alacitic-Aerobic: No working set goes beyond 10 seconds, so everything stays very high quality (alactic). This is beneficial for maintaining max intent on every rep, so adaptation stays high. It also minimizes fatigue and injury risk.
- Lactic/Isometric Finishers: Every session finishes with lactic/isometric work, that targets the main muscles strained during the previous session. These finishers will promote faster recovery from session by flooding the damaged muscles with blood to speed up the healing process.
PHASE 1: STRONG (3 day/ 4 week)
| Cluster Strong Protocol P1 |
PHASE 2: STRONGER (3 day/ 4 week)
| Cluster Strong Protocol P2 |
PHASE 3: STRONGEST (3 day/ 4 week)
| Cluster Strong Protocol P3 |