YOUR GOAL: HOW TO DO IT:
Setup: Load a barbell in a rack (if available) and step underneath it so it rests across your shoulders and clavicle. Take an overhand grip on the bar out
side your shoulders, lift your elbows in front of you and unrack the weight. Stand with your feet shoulder-width apart, knees slightly bent, abs tight,
elbows high. Move: Without using momentum, press the barbell straight up overhead to full extension, then lower slowly to the start.
Do four reps. Rest 15 seconds. Do four reps. Rest 15 seconds. Do four reps. Rest two to three minutes.
Repeat two more times. When trying to build strength and/or muscle, logic dictates you should lift heavier. To accomplish this, try cluster training. Cluster training involves taking short, inter-set rest breaks (10 to 30 seconds) to partially recover, allowing you to do more repetitions with a heavy weight than you could typically do with a straight set. For example, if you normally do 10 reps of heavy barbell biceps curls, you could do three smaller sets of four reps each, with a 10- to 30-second minibreak in between sets. In the end, you get in two more reps per set than you usually do using a heavy weight, increasing overall training volume and boosting gains.
Standing barbell strict press Use a challenging weight with which you can normally get about 10 reps. Do three rounds of three to four cluster sets. Rest two to three minutes between each set (depending on how heavy you’re going). Variety is the spice of life With cluster training, you can endlessly manipulate the variables to keep things interesting: Shorten/ increase the rest time, decrease/ increase the number of reps per cluster or change the amount of rest time between sets.