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CLUSTER STRONG PROTOCOL

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
File Size: 46 kb
File Type: xlsx
Download File

PHASE 2: STRONGER (3 day/ 4 week)

Cluster Strong Protocol P2
File Size: 46 kb
File Type: xlsx
Download File

PHASE 3: STRONGEST (3 day/ 4 week)

Cluster Strong Protocol P3
File Size: 46 kb
File Type: xlsx
Download File

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  • TRAINING PROGRAMS
    • PERSONALIZED PROGRAMMING
    • ULTIMATE GPP PROTOCOL >
      • GPP GIANT CIRCUIT
    • ECCENTRIC ELITE TRAINING PROGRAMS >
      • ECCENTRIC POWER PROGRAM
      • ECCENTRIC HYPERTROPHY PROGRAMS
      • ECCENTRIC ATHLETE PROGRAM
    • ISOMETRIC ELITE TRAINING PROGRAMS >
      • ISOMETRIC SPEED PROGRAM
      • ISOMETRIC STRENGTH PROGRAMS
      • ISOMETRIC ATHLETE PROGRAMS
    • CLUSTER STRONG PROTOCOL
    • FREE WORKOUT DOWNLOADS >
      • TERRIBLE 20s CONDITIONING
      • SUPER-ATHLETE WORKOUTS
      • SUPER-SIZE WORKOUTS
    • LACTATE RETENTION METHOD
    • CROSSFIT TRAINING PROGRAMS >
      • BARBELL CYCLING TRAINING PROGRAM
      • GYMNASTIC CAPACITY TRAINING PROGRAM
      • MONOSTRUCTURAL CONDITIONING PROGRAMS
    • OLYMPIC WEIGHTLIFTING PROGRAMS
    • POWERLIFTING PROGRAMS
    • SUPERTOTAL TRAINING PROGRAMS
    • WAVE-LOADING TRAINING PROGRAMS
    • AT-HOME ATHLETE PROGRAM
    • TRACK & FIELD TRAINING PROGRAM
    • INTRODUCTION BEGINNER PROGRAM
    • AUTOREGULATED TRAINING PROGRAMS
  • GYM PROGRAMMING & CONSULTING
  • BLOG
    • PUBLICATIONS
    • EXERCISE DATABASE
  • DAILY WORKOUT
  • TESTIMONIALS
  • FREE CONSULTATION SIGN UP
  • About Me