1) Choose a compound barbell exercise that works the chest, such as a bench press, incline press, or decline press. Choose a load that allows you five reps but perform only two.
2) Rest 10 seconds and repeat for three more mini sets. Now rest two minutes. That’s one cluster.
3) Repeat the whole process for five total clusters. You will have done 40 total reps. Compare that with a typical prescription of three sets of five reps (for 15 total reps), and you can see how much more powerful cluster training can be without pushing you to your limit.
This post originally appeared on Men’s Fitness.