Functional hypertrophy commonly refers to a rep range of around 6-8. The intensity is high enough to elicit strength improvements, while also allowing you to perform enough volume and time-under-tension to stimulate hypertrophy.
The goal of the Functional Metabolic Loading program is right in the name… we will take advantage of the higher intensity from training in the functional hypertrophy range, then we will incorporate some intensification techniques to increase the volume of training using heavier loads.
This is VERY demanding, both physically and mentally, so get fired-up before you hit the gym and pay close attention to your diet over the next 6 weeks to aid in your recovery.
Our primary intensification technique will be ‘Cluster Sets’. Something I learned from one of my mentors and one that I have used with great success personally and with clients… but be warned:
While extremely effective, Cluster Sets are NOT for the feint of heart!
In other words, leave your purse at home when you hit the gym during this program!
If performed correctly, you will be increasing reps by 50% beyond what you would typically be able to achieve with a particular weight during a straight set to failure.
Ergo, same weight, more reps. Higher volume, at a higher intensity. That’s muscle math equalling gainz!
While more than appropriate if you’re looking to add muscle, the program will also facilitate a boost in metabolism if your primary goal is to shed mounds of fat.
In addition to Cluster Sets, CS-6 sets and NOS-X sets will also make appearances… 2 more gruelling but effective techniques paving the way for rewarding results.
(We all need a butt kicking every now and then, so don’t be surprised if the acronym, “F.M.L”, takes on it’s more familiar meaning over the next 6 weeks 😉 ).
How to perform Cluster Sets
The format you will see written when Cluster Sets are prescribed is ‘4/4/4’ (for example), each number representing a mini-set.
Take 15 seconds rest between each mini-set.
To choose an appropriate weight to use, add the first 2 numbers / clusters together, then pick a weight that would have you hitting failure at that number of reps if you were performing a straight set with no rest.
For example, if the cluster set prescribed is 4/4/4, choose a weight that would normally have you failing at 8 reps.
Perform 4 reps, rest 15 seconds, perform another 4 reps, rest 15 seconds, perform your final mini set of 4 reps.
In essence, you’ll be performing 12 reps with your 8 rep max.
The first cluster should be relatively easy… so there should be NO excuse for anything less than 100% perfect execution.
The second cluster should see you narrowly avoiding failure on the last rep, again with perfect execution. Lactic acid should be accumulating now.
The last 2-3 reps of the third cluster should have you struggling as you push towards your limits. Drive with purpose, embrace being uncomfortable, and expect a MASSIVE pump as blood courses through your veins and into the muscle worked. If you are looking for hardcore results… this is the time to summon your inner beast.
While explosiveness and max effort are part of the game, DON’T take your eye off the ball and allow your execution to drop off – we are still chasing reps that count towards our goals, not reps for the sake of reps.
Though the target reps will also be relatively low compared to what you might be used to, the extended intensity will not only facilitate an increase in mechanical damage, but also in metabolic stress from the short rest and maximum output… growth factors conducive to packing on pounds of rock solid mass.
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In closing, this program will separate the men from the boys and build some character… as well as some serious muscle.
Respect the level of effort required, in particular during the Cluster Sets.
Do not sell yourself short… Go HARDCORE, or go home!
Time to test your mettle. You ready?
Ben.
