Today, I embrace the gifts I’ve been given. I choose excellence in every action, every decision, and every effort. I know that each day is an opportunity to honor my potential. I will give my best, push my limits, and align my actions with my purpose. I am creating excellence, one choice at a time.

If you haven't done so make sure to change your subscription to standard so you do not get charged again after your first initial payment to get in the community.

Made it to Texas 💪🏼

Cluster sets are often talked about like they are automatically superior because they help preserve velocity and reduce fatigue. This paper is a good reminder to slow down and be more precise. Across 25 studies and 573 participants, cluster training did not outperform traditional resistance training for lower-limb strength or jump performance overall. Where it did show an advantage was in explosive power performance, and even that was a small effect. That matters because it tells us cluster sets are not magic. They are a tool, and like any tool, their value depends on the outcome you are actually chasing. What I appreciate about this review is that it did not stop at the pooled average. The subgroup analysis showed that in athletes and in longer interventions of 9 to 12 weeks, traditional training actually produced better lower-limb strength gains than cluster training. That is important. If the goal is simply to keep bar speed cleaner in the session, cluster work may help. But if the goal is long-term strength development, especially in more trained people, this paper does not support acting like cluster sets are the better answer by default. The authors even suggest that the lower fatigue profile of cluster training may preserve output quality in the short term, while traditional training may create a stronger hypertrophy and strength stimulus over time. To me, that is the practical takeaway. Cluster sets have a place, especially when the priority is explosive power, movement quality, or managing fatigue. But the conversation has to stay anchored to the actual adaptation you want. If you want lower-body strength, this paper says traditional training still holds its ground and may even have the edge in athletes and over longer training blocks. That is what good programming is supposed to look like: not falling in love with methods, but matching methods to the demand.

Hey everybody, It's the middle of the week, getting over the slump. Tell me what you're working on, what's difficult, what you're winning at, anything really. I want to get people chatting. Dm, or reply directly 💪🏼🪫