035 Which advanced methods work? Cluster sets, drop sets, pre-fatigue, and more!
Hypertrophy Past and Present · Chris Beardsley and Jake Doleschal
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Show Notes
In this episode of Hypertrophy Past & Present, Jake and Chris break down the resurgence of “advanced” training techniques like clusters, supersets, giant sets, pre-exhaust, drop sets, and rest-pause. Using an early Chuck Sipes “heavy-light” split as an example of early bodybuilding plans that incorporated some advanced methods, the conversation then explains why most of these methods are at best time-saving rather than stimulus enhancing.
The episode finishes with Jake and Chris discussing a “physiological drop set” concept, which may increase recruitment levels without suffering from the same fatigue problems as other advanced methods.
Key topics include:
-Chuck Sipes’ early “heavy-light” superset program
-Why most supersets (agonist or antagonist) reduce stimulus rather than increase it
-Why pre-exhaustion methods don't work
-Why classic drop sets tend to be the worst “advanced technique”
-Rest-pause vs clusters
-A “physiological drop set” idea