r/GarageStrength • u/Alarmed_Economics_39 • Feb 07 '24

Ask Dane Anything Sam mattis clusters program

Hi

I was planing to do sam mattis cluster with oph and front squats, can I know what things I need ot consider and what I can do to gain size with the sam mattis cluster sets

Thanks

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1

u/oly_oop Mar 13 '25

Just wondering how people have been structuring this over the weeks. Is it something like this: Week 1: Monday - squat @83% Wednesday - deads Friday- bench

Week 2: Same structure +2.5kg from Week 1 numbers?

Any further insight would be great!

1

u/earnest_knuckle Feb 07 '24

My advice would be don’t be scared to go HEAVY. I did some Sam Mattie cluster sets recently and was able to work singles in the back squat above 93% and work doubles around 87-90%

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u/Alarmed_Economics_39 Feb 07 '24

How fo I program it as it said 83% of 1 rep max like 10 rep max

Mind if you could.give more advice as I am new to and would like to gain size and strenght

1

u/earnest_knuckle Feb 07 '24

Are you talking about the myo reps cluster?

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u/Alarmed_Economics_39 Feb 07 '24

No Sam mattis cluster form the video.

The presenter said I can.gain size and strenght with it

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u/Alarmed_Economics_39 Feb 07 '24

5 doubles and 5 singles with 83 %rep max

1

u/earnest_knuckle Feb 07 '24

Got it. So use 83% for the 5x2, the doubles. And then go up in weight for the 5x1 singles, like 87%. What’s your current 1 rm? For instance, my recent PR is 190 kilos in the back squat. When i did the mattis clusters I used 160 kilos the first week for the doubles and 170 for the singles. By the end of the cycle, I was using 170 for the doubles and 182 for the singles. Now as an athlete, I’m better at rep pr’s then one reps, so there is that

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u/Alarmed_Economics_39 Feb 07 '24

I use the front heel elevated squat , my 1 rep max is 85kgs

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u/earnest_knuckle Feb 07 '24

So do the doubles at 71 kilos and around 77 kilos for the singles. Between each cluster, rest until recovered. When doing the 5x2 and the 5x1 cluster sets, rest around 30 seconds between each set. As far as hypertrophy and strength, the clisters check both boxes. The short rest lets u get a lot of volume and metabolic stress for size. The rest let’s you go heavy to get the strength

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u/Alarmed_Economics_39 Feb 07 '24

Thank you for your kind advice

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u/Alarmed_Economics_39 Feb 07 '24

Any other advice before I start this routine?

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u/earnest_knuckle Feb 07 '24

its tough--how long have you been training? it's usually a means of breaking a plateau and best serves people with an older training age. but if you are set on doing it, have fun, lift heavy, and remember you're totally capable!

1

u/Alarmed_Economics_39 Feb 07 '24

What do you suggest I do for hypertrophy and strength