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.

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