A Cluster Set Protocol in the Half Squat Exercise Reduces Mechanical Fatigue and Lactate Concentrations in Comparison with a Traditional Set Configuration

Abstract

Splitting sets into clusters has been shown to maintain performance during resistance training. This study compared the acute fatigue produced by a traditional (TSC) versus a cluster (CSC) set configuration in the smith machine half squat exercise. Fifteen males performed a single bout of TSC and CSC separated by 72–96 h. In the TSC, participants performed as many repetitions as possible until reaching a 20% drop in barbell velocity (MPV), while in the CSC, they performed the same number of repetitions with 15 seconds inter-repetition rest. Effects of both protocols in MPV, countermovement jump height (CMJ), and blood lactate (BLa) were measured. Significant differences between protocols were found for MPV of the last repetition (0.4 vs 0.5 m/s TSC and CSC) and BLa (6.8 mmol/L vs 3.2 mmol/L TSC and CSC). Significant drop of velocity from the first to the last repetition of the set (19.9%), decrease in CMJ height (35.4 vs 32.6 cm), and increase in BLa (2.1 vs 6.8 mmol/L) pre–post-exercise was observed just for the TSC protocol. The results of the present study showed that CSC reduces the lactate response and mechanical fatigue produced by a single set on the half squat exercise in comparison with TSC.

Effects of 6 Weeks of Traditional Resistance Training or High Intensity Interval Resistance Training on Body Composition, Aerobic Power and Strength in Healthy Young Subjects: A Randomized Parallel Trial

“…With the short-term interval between sets, HIIRT induces a total depletion of intramuscular creatine phosphate and complete exhaustion after each set. In addition, some studies showed that similar cluster training is able to preserve movement speed and power output during each set, reducing neuromuscular fatigue [45]. We observed that HIIRT and TRT had the same effect on muscular strength, confirming that higher loads are not the "condictio sine qua non" to obtain an effectiveness strength response to RT.…”

Time Course of Recovery From Different Velocity Loss Thresholds and Set Configurations During Full-Squat Training

“…The 70-CLU protocol allowed athletes to perform slightly more repetitions than 70-30 and 70-40 (8.5 ± 4.2, 6.1 ± 2.1; 7.4 ± 2.7, respectively). These findings are in line with previous research reporting that the cluster methodology allows a higher number of repetitions to be performed, up to failure, with a given load (4,16) and better performance maintenance (i.e., force, velocity, and power) in the set than a set of continuous repetitions with the same number of target repetitions (6,13,22,24,26,39). However, to the best of our knowledge, performing cluster repetitions until a given VL threshold is attained is novel in the literature.…”

“…The implementation of this methodology is an effective strategy to alleviate the mechanical fatigue induced during training sessions (23,26,38). In addition, cluster training is also effective in ameliorating acute post-RT mechanical fatigue (7,23,30,39), although this positive effect was smaller than that observed within the session (20). Importantly, to the best of our knowledge, no study has analyzed the effects of cluster training on the time course of recovery.…”

The Acute and Chronic Effects of Implementing Velocity Loss Thresholds During Resistance Training: A Systematic Review, Meta-Analysis, and Critical Evaluation of the Literature

“…Two studies [ 64 , 65 ] used a linear encoder that was not, to our knowledge, validated in the peer-reviewed literature whereas all other studies used valid and reliable methods, equipment, or instruments to evaluate their outcomes of interest. Fourteen studies [ 18 , 25 , 26 , 42 – 45 , 60 , 61 , 70 , 73 , 77 – 79 ] were at a high risk of bias for not having a familiarization session. Four studies [ 69 , 75 , 76 , 80 ] did not provide sufficient information regarding their familiarization sessions and hence, had an unclear risk of bias The rest of the studies provided sufficient information about familiarization session procedures or specifically stated that all participants were accustomed to the study protocols (i.e., performed them in the past).…”