The Open University

ME MISC

Hypertrophy-Clusters-1.2-Phase-1PHASE 1
OL’ RELIABLE 8x5
The first three weeks of the program will consist of the classic cluster – 8 sets of 5. This was the
set/rep scheme I was first introduced to when I started down this path – how to do
hypertrophy for power athletes. While working at my previous position at the University of
Minnesota-Duluth, I stumbled across a YouTube video by Jonathan Oliver, PhD, CSCS where he
spent 37 minutes covering his research on this topic – “Greater Gains in Strength and Power
using Cluster Sets in Hypertrophic Training”. On my $170 hp stream laptop, I imagine I watched
his video over 10 times. Sometimes while putting down an entire Dominos pizza. Gotta get big.
Basically, similar hypertrophy was found using 4 sets of 10 versus 8 sets of 5. But the latter
group saw better strength and power gains in the measures tested. I read his research, wrote a
few articles, and created my first manual around this work. I can reminisce on the cold nights
spent in the University gym in Superior, WI hitting 8 sets of 5 back squat with a few meathead
buddies. I generally stayed at 315 lbs. and to ensure around 1 minute of rest between sets, this
meant fast loading and unloading for those doing 275, 225, or 185 lbs. If you had to use 135
lbs., you didn’t belong. If you were making our group larger than 4, we’d kick you out or make
you use a different rack. If you complained about anything, you never lifted in the group again.
I’d leave the 8x5 feeling like the CNS was buzzing. 40 total reps at 315. Buzzing. Like I just put
down a couple pots of coffee without the irregular heartbeats. After a few weeks, leg size was
tacked on and back squat PRs came plentiful. I never tested jump/sprint, however. I really
didn’t care at the time.
8x5 made memories and gains. I hope the same for you.
Explanation:
For all workouts, warm-up however you see fit. Dynamic mobility, ground-based stuff, muscle
activation, or play Spikeball for 5-10 minutes (Perception and Action, baby). Then hop into the CNS
stuff.
Rest: As much as needed to catch your breath. On the Yellow exercises, upper body days this should
be 30-45 seconds between push-pull exercises. Lower body days this should be ~60 seconds. On the
Orange exercises, this should be 2-3 minutes unless they’re supersets. On the Red exercises, cut it
down to ~90 seconds so you can get that there metabolic stress.
Loads: For the Yellow exercises, use 65-70% 1RM load for all lower body sets and 70-75% 1RM for all
upper body sets. If it’s super easy on a given day, bump it up slightly. Others loads are explained further
down.