The impact of repetition mechanics on the adaptations resulting from strength-, hypertrophy- and cluster-type resistance training

Abstract

PurposeThe purpose of this study was to examine the acute and chronic training responses to strength-, hypertrophy- and cluster-type resistance training.MethodsThirty-four trained males were assigned to a strength [STR: 4 × 6 repetitions, 85 % of one repetition maximum, (1RM), 900 s total rest], hypertrophy (HYP: 5 × 10 repetitions, 70 % 1RM, 360 s total rest), cluster 1 (CL-1: 4 × 6/1 repetitions, 85 % 1RM, 1400 s total rest), and cluster 2 (CL-2: 4 × 6/1 repetitions, 90 % 1RM, 1400 s total rest) regimens which were performed twice weekly for a 6-week period. Measurements were taken before, during and following the four workouts to investigate the acute training stimulus, whilst similar measurements were employed to examine the training effects before and after the intervention.ResultsThe improvements in 1RM strength were significantly greater for the STR (12.09 ± 2.75 %; p < 0.05, d = 1.106) and CL-2 (13.20 ± 2.18 %; p < 0.001, d = 0.816) regimens than the HYP regimen (8.13 ± 2.54 %, d = 0.453). In terms of the acute responses, the STR and CL-2 workouts resulted in greater time under tension (TUT) and impulse generation in individual repetitions than the HYP workout (p < 0.05). Furthermore, the STR (+3.65 ± 2.54 mmol/L−1) and HYP (+6.02 ± 2.97 mmol/L−1) workouts resulted in significantly greater elevations in blood lactate concentration (p < 0.001) than the CL-1 and CL-2 workouts.ConclusionCL regimens produced similar strength improvements to STR regimens even when volume load was elevated (CL-2). The effectiveness of the STR and CL-2 regimens underlines the importance of high loads and impulse generation for strength development.

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

“…Our results are in line with those of previous studies that have shown lower velocity loss and lactate concentrations after four different resistance exercise protocols (varying volume and relative load) using 10 and 20 s IRR compared to traditional training sets of full squats performed in a smith machine [13], and greater ability of the subjects to maintain mean velocity and peak power when performing cluster sets of 30 s compared to traditional sets in the free-weight back squat exercise [12]. In addition, lower velocity loss and lactate concentrations were also found when comparing two strength-and hypertrophy-oriented TSC protocols against two different strength-oriented CSC protocols with different relative loads and 25 s IRR for the back squat exercise [17]. Similar to the above findings, CSC protocols analyzed in upper-body movements have also found lower drops in velocity and lactate concentrations for the bench press exercise when performing four sets of five repetitions with 30 s IRR compared to four sets of five repetitions using a TSC without IRR [18].…”

“…The literature analyzing chronic responses to cluster training compared to traditional protocols seems controversial. Some studies show greater improvements in barbell velocity and power output [11,15] and muscular strength [15], while others have not found differences in the improvements in strength, jump height, and mechanical variables between protocols [16][17][18].…”

Effects of different methods of strength training on indicators of muscle fatigue during and after strength training: a systematic review

“…This type of training has been used over the years occupying high volume load protocols (muscular endurance) 45,46 , high-intensity exercises (maximum strength) 47,48 , or muscular hypertrophy programmes 12,13 . In this sense, it has been reported that high volume muscle endurance training performed at a low-intensity of 1RM increases DOMS levels in healthy sedentary subjects (p < 0.05), regardless of whether it is performed with short intervals (1 minute) or long intervals (3 minutes) of rest between series 36 .…”

“…In order to achieve optimal development of strength, power and muscular hypertrophy, traditional [7][8][9][10][11][12][13] and non-traditional training methods have been used, including plyometric exercises on land [14][15][16][17][18] , plyometrics in the aquatic environment 19 , occlusion training [20][21][22][23] , training with elastic bands 24 , electrostimulation training 11 , eccentric exercises 25 , and Bodypump® programs 26,27 . These methods have demonstrated, in several cases, increases in sports performance 4,25,27 .…”

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“…These results were maintained even when the training variables (intensity x volume) did not change. The low RPE scores during cluster-set are associated with the pause between repetitions (Hardee et al, 2013), which results in decreased metabolite concentrations for this type of training (Nicholson, Ispoglou, & Bissas, 2016). This direction may also influence the improvement of pleasure during the proposed activity (Alves et al, 2015) and may be an option that contributes to the maintenance or increase the intensity of training without impair the predetermined repetitions (Tufano et al, 2017).…”