Cluster Sets: Permitting Greater Mechanical Stress Without Decreasing Relative Velocity

Tufano, James J.; Conlon, Jenny A.; Nimphius, Sophia; Brown, Lee E.; Banyard, Harry G.; Williamson, Bryce D.; Bishop, Leslie G.; Hopper, Amanda J.; Haff, G. Gregory

doi:10.1123/ijspp.2015-0738

Cited by 46 publications

(58 citation statements)

References 18 publications

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“…Nevertheless, implementation of inter-set rest intervals allows for a greater RT volume to be achieved for a particular external load when compared with a traditional scheme of sets [44,45] in trained and untrained men, possibly providing an additional stimulus for muscle hypertrophy. However, it should be noted that cluster sets induce less metabolic stress, but greater emphasis is placed on mechanical stress due to the use of higher training intensities of effort in comparison with traditional sets [44][45][46]71]. Thus, the implementation of cluster sets with short inter-set rest intervals could be a useful strategy to carry out high-volume sessions of high-loads, while keeping a high time-efficiency of training (training volume/time).…”

Section: Cluster Sets Techniquementioning

confidence: 99%

“…Thus, the implementation of cluster sets with short inter-set rest intervals could be a useful strategy to carry out high-volume sessions of high-loads, while keeping a high time-efficiency of training (training volume/time). Furthermore, cluster sets may serve as an alternative to traditional sets for promoting muscle hypertrophy over time during parallel periodization models [46], and prevent monotony in training. Moreover, future studies should investigate the direct effects of cluster sets on exercise-induced muscle growth.…”

Section: Cluster Sets Techniquementioning

confidence: 99%

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Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods

Krzysztofik

Wilk

Wojdała

et al. 2019

IJERPH

154

139

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Background: Effective hypertrophy-oriented resistance training (RT) should comprise a combination of mechanical tension and metabolic stress. Regarding training variables, the most effective values are widely described in the literature. However, there is still a lack of consensus regarding the efficiency of advanced RT techniques and methods in comparison to traditional approaches. Methods: MEDLINE and SPORTDiscus databases were searched from 1996 to September 2019 for all studies investigating the effects of advanced RT techniques and methods on muscle hypertrophy and training variables. Thirty articles met the inclusion criteria and were consequently included for the quality assessment and data extraction. Results: Concerning the time-efficiency of training, the use of agonist–antagonist, upper–lower body supersets, drop and cluster sets, sarcoplasma stimulating training, employment of fast, but controlled duration of eccentric contractions (~2s), and high-load RT supplemented with low-load RT under blood flow restriction may provide an additional stimulus and an advantage to traditional training protocols. With regard to the higher degree of mechanical tension, the use of accentuated eccentric loading in RT should be considered. Implementation of drop sets, sarcoplasma stimulating training, low-load RT in conjunction with low-load RT under blood flow restriction could provide time-efficient solutions to increased metabolic stress. Conclusions: Due to insufficient evidence, it is difficult to provide specific guidelines for volume, intensity of effort, and frequency of previously mentioned RT techniques and methods. However, well-trained athletes may integrate advanced RT techniques and methods into their routines as an additional stimulus to break through plateaus and to prevent training monotony.

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Section: Cluster Sets Techniquementioning

confidence: 99%

Section: Cluster Sets Techniquementioning

confidence: 99%

Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods

Krzysztofik

Wilk

Wojdała

et al. 2019

IJERPH

154

139

View full text Add to dashboard Cite

show abstract

“…The main findings of this study showed that performing either traditional or cluster set configuration did not affect the main parameters of the countermovement jump. Many research studies been conducted the effect of cluster set during resistance training or plyometric training on athlete performance [14,20,24,25,26,27]. However, the literature on the effect of cluster set on the complex training is scant and does not provide clear conclusion in regards to the acute effect of cluster set on power performance [15,28].…”

Section: Discussionmentioning

confidence: 99%

“…Moreover, balance between PAP and fatigue during complex training is very crucial to ensure the attainment of optimal explosive power performance. Therefore, the insertion of short inter-repetition rest periods of between 15-45 s [14] during exercise may be one of the best strategies to maintain or enhance power in complex training [15].…”

Section: Introductionmentioning

confidence: 99%

The Acute Effects of Cluster Set during Complex Training on Countermovement Jump

Ishak*,

Nadzalan,

Khan

et al. 2019

IJITEE

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This study aims to determine the acute effects of complex training with a cluster set configuration on countermovement jump. A crossover counterbalance design was used in this study. Fourteen recreational male underwent three sessions of trainings, with a minimum of 72 hours between each session. In the complex training (CT) protocol, squats with 65% 1RM were used for resistance training while jump squats with 80% of maximum effort for plyometric. Subjects performed the resistance and plyometric training alternately, using either traditional (TRA) or cluster with two sets (CS2). In TRA, no rest was given between the repetitions until they completed the entire set. For CS2, the pairs of CT 30s rest were inserted between the repetitions. The results of the study showed no significant interaction between TRA and CS2 across the all parameters: CMJ height (p> 0.05), power (p>0.050, and velocity (p>0.05) respectively. This study shows that both TRA and CS2 provide better CMJ height, power and velocity during CT. In conclusion, both TRA and CS2 can be adopted in training to enhance power.

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“…All kinetic and kinematic data were collected during the concentric phase of the squat unless noted otherwise using similar methodology to previous research. [18][19][20]…”

Section: Data Acquisitionmentioning

confidence: 99%

Comparison of the Effects of Velocity-Based Training Methods and Traditional 1RM-Percent-Based Training Prescription on Acute Kinetic and Kinematic Variables

Banyard¹,

Tufano²,

Delgado³

et al. 2019

International Journal of Sports Physiology and Performance

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Cluster Sets: Permitting Greater Mechanical Stress Without Decreasing Relative Velocity

Cited by 46 publications

References 18 publications

Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods

Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods

The Acute Effects of Cluster Set during Complex Training on Countermovement Jump

Comparison of the Effects of Velocity-Based Training Methods and Traditional 1RM-Percent-Based Training Prescription on Acute Kinetic and Kinematic Variables

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