The concept behind cluster sets is to be able to get more reps at a heavier weight per set than you would've been able do in a straight set.
For example, if you took your 5 rep max on a lift, and performed the lift as a 3-3-3 cluster set, you'd get 9 reps in a set that you normally would only be able to get 5 with.
You would perform 3 reps, rest for a short period, perform another 3 reps, rest a short period, then perform a final 3 reps. That's considered one set.
For the SST Training, google Patrick Tuor SST Training and you'll get that info.
I personally always use 20 seconds, whether I'm using cluster or rest pause sets.CJS, what is considered the "ideal" rest time in between the clusterd short "sets".....
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