Cluster sets lead to better performance maintenance and minimize training-induced fatigue than traditional sets

Objective

The aim of this study was to examine the acute effects on mechanical, neuromuscular, metabolic, and muscle contractile responses to different set configurations in full-squat (SQ).

Methods

Twenty-two men performed three SQ sessions that consisted of 3 sets of 12 repetitions with 60% 1RM with 4 minutes inter-set rests: a) traditional set (TS): no rest within the set; b) cluster-6 (CS6): a 30 seconds intraset rest after the 6th repetition of each set; and c) cluster-2 (CS2): a 30 seconds intraset rest every 2 repetitions. Mechanical (i.e., force, velocity, and power) and electromyography (EMG) values were recorded for every repetition. A battery of tests was performed: a) tensiomyography (TMG), b) blood lactate c), countermovement jump (CMJ), d) maximal isometric SQ, and e) performance with the load that resulted in a velocity of 1 m·s-1 at baseline (V1-load). Repeated measured ANOVA analyses were used to compare the 3 protocols.

Results

As the number of intraset rests increased (TS < CS6 < CS2), mechanical performance was better maintained (p < 0.01) and EMG variables were less altered (p = 0.05). At post, CS2 and CS6 displayed lower lactate concentration, lesser reductions in CMJ height, and smaller alterations in TMG-derived variables than TS (p < 0.05).

Conclusion

The introduction of short and frequent intraset rest periods during resistance exercise alleviates training-induced fatigue, resulting in better maintenance of performance. This approach can be applied during the in-season period when minimizing fatigue is a priority.

Effects of Cluster vs. Traditional Sets Complex Training on Physical Performance Adaptations of Trained Male Volleyball Players

This study aimed to examine the impact of different set configurations during combination of resistance and plyometric training (complex [COX]) on jumping ability, power output, strength, and hormonal adaptations in young male volleyball players after a 6-week training period. A randomized controlled trial was conducted with twenty-four trained male volleyball players under the age of 19, who were assigned to one of two groups for lower-body COX training: cluster sets (CS-COX: n = 8) or traditional sets (TS-COX: n = 8), with an additional active control group (CON: n = 8). The players underwent evaluations for countermovement vertical jump (CMVJ), spike jump (SPJ), T-test change of direction speed (T-test CODS), one repetition maximum (1RM) in the back squat and leg press, and the Wingate Anaerobic Test before and after the 6-week training intervention (12 sessions in total). Blood samples were also collected before and after training to assess resting testosterone and cortisol responses. Following the training, both the CS-COX and TS-COX groups exhibited significantly greater (p = 0.001) changes than the CON group in the variables, while similar improvements in maximal strength, mean power output, and testosterone adaptations were observed following the training (p < 0.05). Moreover, the CS-COX group demonstrated greater improvements in CMVJ (effect size [ES] = 0.36), SPJ (ES = 0.06), T-test CODS (ES = -0.60), and peak power output (ES = 0.72), along with greater reductions in resting cortisol (ES = -0.30) levels compared to the TS-COX group after the 6-week intervention (p < 0.05). In conclusion, the results indicate that incorporating cluster sets during COX training sessions led to more favorable changes in bio-motor ability, peak power output, and cortisol adaptations, with greater consistency and uniformity in adaptations among the players compared to traditional set configurations.

Acute Metabolic Response, Neuromuscular Activity, and Mechanical Performance to Different Set

The aim of this study was to examine the acute metabolic response, neuromuscular activity, and mechanical performance of different set configurations in bench-press (BP). Twenty-two resistance-trained men performed three resistance exercise protocols consisting of 3 x 12 BP repetitions at 60% 1RM, with 4 minutes of rest between sets, but with different set configurations: (a) traditional set (TS), without rest within the set; (b) cluster-6 (CS6), with 30-second intraset rest after the sixth repetition in each set; and (c) cluster-2 (CS2), with 30-second intraset rest every two repetitions. Mean propulsive force (MPF), velocity (MPV), power (MPP), and electromyography (EMG) values were recorded for each repetition. Blood lactate, maximal voluntary isometric BP contraction, and dynamic strength in BP were assessed pre- and post-exercise. The CS2 protocol resulted in greater mechanical performance (i. e. MPF, MPV, and MPP) and lower alterations of EMG parameters (i. e. root mean square and median frequency) during the exercise compared to CS6 and TS (TS Collapse

Key Words Collapse

MESH Headings

• Humans
• Male
• Electromyography
• Resistance Training/methods
• Lactic Acid/blood
• Young Adult
• Muscle Strength/physiology
• Muscle, Skeletal/physiology
• Weight Lifting/physiology
• Isometric Contraction/physiology
• Adult
• Muscle Fatigue/physiology

Collapse

Grants Collapse

Affiliation(s)

José Antonio Páez-Maldonado University of Osuna (Centre attached to the University of Seville), Osuna, Spain Science Based Training Research Group, Department of Sports and Computer Sciences,Universidad Pablo de Olavide, 41013 Seville, Spain
PedroJesús Cornejo-Daza Science Based Training Research Group, Department of Sports and Computer Sciences,Universidad Pablo de Olavide, 41013 Seville, Spain Faculty of Sport Sciences. Department of Sports and Computers Sciences. Universidad Pablo de Olavide, Seville, Spain
Juan Sánchez-Valdepeñas Science Based Training Research Group, Department of Sports and Computer Sciences,Universidad Pablo de Olavide, 41013 Seville, Spain Faculty of Sport Sciences. Department of Sports and Computers Sciences. Universidad Pablo de Olavide, Seville, Spain
Miguel Sánchez-Moreno Science Based Training Research Group, Department of Sports and Computer Sciences,Universidad Pablo de Olavide, 41013 Seville, Spain Department of Physical Education and Sports. University of Seville, Seville, Spain
Fábio Yuzo-Nakamura Research Center in Sports Sciences, Health Sciences and Human Development (CIDESD), University Institute of Maia (ISMAI), Maia, Portugal
Fernando Pareja-Blanco Science Based Training Research Group, Department of Sports and Computer Sciences,Universidad Pablo de Olavide, 41013 Seville, Spain Faculty of Sport Sciences. Department of Sports and Computers Sciences. Universidad Pablo de Olavide, Seville, Spain
Manuel Ortega-Becerra Science Based Training Research Group, Department of Sports and Computer Sciences,Universidad Pablo de Olavide, 41013 Seville, Spain Faculty of Sport Sciences. Department of Sports and Computers Sciences. Universidad Pablo de Olavide, Seville, Spain

Collapse

Comparison Between Traditional and Alternated Resistance Exercises on Blood Pressure, Acute Neuromuscular Responses, and Rating of Perceived Exertion in Recreationally Resistance-Trained Men

ABSTRACT

Corrêa Neto, VG, Silva, DdN, Palma, A, de Oliveira, F, Vingren, JL, Marchetti, PH, da Silva Novaes, J, and Monteiro, ER. Comparison between traditional and alternated resistance exercises on blood pressure, acute neuromuscular responses, and rating of perceived exertion in recreationally resistance-trained men. J Strength Cond Res 38(5): e211-e218, 2024-The purpose of this study was to compare the acute effects of traditional and alternated resistance exercises on acute neuromuscular responses (maximum repetition performance, fatigue index, and volume load), rating of perceived exertion (RPE), and blood pressure (BP) in resistance-trained men. Fifteen recreationally resistance-trained men (age: 26.40 ± 4.15 years; height: 173 ± 5 cm, and total body mass: 78.12 ± 13.06 kg) were recruited and performed all 3 experimental conditions in a randomized order: (a) control (CON), (b) traditional (TRT), and (c) alternated (ART). Both conditions (TRT and ART) consisted of 5 sets of bilateral bench press, articulated bench press, back squat, and Smith back squat exercises at 80% 1RM until concentric muscular failure. The total number of repetitions performed across sets in the bench press followed a similar pattern for TRT and ART, with significant reductions between sets 3, 4, and 5 compared with set 1 (p < 0.05). There was a significant difference for set 4 between conditions with a lower number of repetitions performed in the TRT. The volume load was significantly higher for ART when compared with TRT. TRT showed significant reductions in BP after 10-, 40-, and 60-minute postexercise and when compared with CON after 40- and 60-minute postexercise. However, the effect size illustrated large reductions in systolic BP during recovery in both methods. Thus, it is concluded that both methods reduced postexercise BP.

Combined Accentuated Eccentric Loading and Rest Redistribution in High-Volume Back Squat: Acute Stimulus and Fatigue

ABSTRACT

Chae, S, Long, SA, Lis, RP, McDowell, KW, Wagle, JP, Carroll, KM, Mizuguchi, S, and Stone, MH. Combined accentuated eccentric loading and rest redistribution in high-volume back squat: Acute stimulus and fatigue. J Strength Cond Res 38(4): 648-655, 2024-The purpose of this study was to examine acute stimulus and fatigue responses to combined accentuated eccentric loading and rest redistribution (AEL + RR). Resistance-trained men ( n = 12, 25.6 ± 4.4 years, 1.77 ± 0.06 m, and 81.7 ± 11.4 kg) completed a back squat (BS) 1 repetition maximum (1RM) and weight releaser familiarization session. Three BS exercise conditions (sets × repetitions × eccentric-concentric loading) consisted of (a) 3 × (5 × 2) × 110/60% (AEL + RR 5), (b) 3 × (2 × 5) × 110/60% (AEL + RR 2), and (c) 3 × 10 × 60/60% 1RM (traditional sets [TS]). Weight releasers (50% 1RM) were attached to every first repetition of each cluster set (every first, third, fifth, seventh, and ninth repetition in AEL + RR 5 and every first and sixth repetition in AEL + RR 2). The AEL + RR 5 resulted in greater total volume load (sets × repetitions × eccentric + concentric loading) (6,630 ± 1,210 kg) when compared with AEL + RR 2 (5,944 ± 1,085 kg) and TS (5,487 ± 1,002 kg). In addition, AEL + RR 5 led to significantly ( p < 0.05) greater rating of perceived exertion (RPE) after set 2 and set 3 and lower blood lactate (BL) after set 3 and 5, 15, and 25 minutes postexercise than AEL + RR 2 and TS. There was a main effect of condition for BL between AEL + RR 5 (5.11 ± 2.90 mmol·L -1 ), AEL + RR 2 (6.23 ± 3.22 mmol·L -1 ), and TS (6.15 ± 3.17 mmol·L -1 ). In summary, AEL + RR 5 results in unique stimulus and fatigue responses. Although it may increase perceived exertion, coaches could use AEL + RR 5 to achieve greater back squat total volume load while reducing BL accumulation.

Combined Accentuated Eccentric Loading and Rest Redistribution in High-Volume Back Squat: Acute Kinetics and Kinematics

ABSTRACT

Chae, S, Long, SA, Lis, RP, McDowell, KW, Wagle, JP, Carroll, KM, Mizuguchi, S, and Stone, MH. Combined accentuated eccentric loading and rest redistribution in high-volume back squat: Acute kinetics and kinematics. J Strength Cond Res 38(4): 640-647, 2024-The purpose of this study was to explore acute kinetic and kinematic responses to combined accentuated eccentric loading and rest redistribution (AEL + RR). Resistance-trained men ( n = 12, 25.6 ± 4.4 years, 1.77 ± 0.06 m, and 81.7 ± 11.4 kg) completed a back squat (BS) 1 repetition maximum (1RM) and weight releaser familiarization session. Three BS exercise conditions (sets × repetitions × eccentric/concentric loading) consisted of (a) 3 × (5 × 2) × 110/60% (AEL + RR 5), (b) 3 × (2 × 5) × 110/60% (AEL + RR 2), and (c) 3 × 10 × 60/60% 1RM (traditional sets [TS]). Weight releasers (50% 1RM) were attached to every first repetition of each cluster set (every first, third, fifth, seventh, and ninth repetition in AEL + RR 5 and every first and sixth repetition in AEL + RR 2). The AEL + RR 5 resulted in significantly ( p < 0.05) greater concentric peak velocity (PV) (1.18 ± 0.17 m·s -1 ) and peak power (PP) (2,304 ± 499 W) compared with AEL + RR 2 (1.11 ± 0.19 m·s -1 and 2,148 ± 512 W) and TS (1.10 ± 0.14 m·s -1 and 2,079 ± 388 W). Furthermore, AEL + RR 5 resulted in significantly greater PV and PP across all 10 repetitions compared with TS. Although AEL + RR 5 resulted in significantly greater concentric mean force (MF) (1,706 ± 224 N) compared with AEL + RR 2 (1,697 ± 209 N) and TS (1,685 ± 211 N), no condition by set or repetition interactions existed. In conclusion, AEL + RR 5 increases PV and PP but has little effect on MF. Coaches might consider prescribing AEL + RR 5 to increase especially peak aspects of velocity and power outcomes.

National Strength and Conditioning Association Position Statement on Weightlifting for Sports Performance

ABSTRACT

Comfort, P, Haff, GG, Suchomel, TJ, Soriano, MA, Pierce, KC, Hornsby, WG, Haff, EE, Sommerfield, LM, Chavda, S, Morris, SJ, Fry, AC, and Stone, MH. National Strength and Conditioning Association position statement on weightlifting for sports performance. J Strength Cond Res XX(X): 000-000, 2022-The origins of weightlifting and feats of strength span back to ancient Egypt, China, and Greece, with the introduction of weightlifting into the Olympic Games in 1896. However, it was not until the 1950s that training based on weightlifting was adopted by strength coaches working with team sports and athletics, with weightlifting research in peer-reviewed journals becoming prominent since the 1970s. Over the past few decades, researchers have focused on the use of weightlifting-based training to enhance performance in nonweightlifters because of the biomechanical similarities (e.g., rapid forceful extension of the hips, knees, and ankles) associated with the second pull phase of the clean and snatch, the drive/thrust phase of the jerk and athletic tasks such as jumping and sprinting. The highest force, rate of force development, and power outputs have been reported during such movements, highlighting the potential for such tasks to enhance these key physical qualities in athletes. In addition, the ability to manipulate barbell load across the extensive range of weightlifting exercises and their derivatives permits the strength and conditioning coach the opportunity to emphasize the development of strength-speed and speed-strength, as required for the individual athlete. As such, the results of numerous longitudinal studies and subsequent meta-analyses demonstrate the inclusion of weightlifting exercises into strength and conditioning programs results in greater improvements in force-production characteristics and performance in athletic tasks than general resistance training or plyometric training alone. However, it is essential that such exercises are appropriately programmed adopting a sequential approach across training blocks (including exercise variation, loads, and volumes) to ensure the desired adaptations, whereas strength and conditioning coaches emphasize appropriate technique and skill development of athletes performing such exercises.

Influence of Cluster Sets on Mechanical and Perceptual Variables in Adolescent Athletes

Cluster sets (CS) are effective in maintaining performance and reducing perceived effort compared to traditional sets (TRD). However, little is known about these effects on adolescent athletes. The purpose of this study was to compare the effect of CS on the performance of mechanical and perceptual variables in young athletes. Eleven subjects [4 boys (age = 15.5 ± 0.8 years; body mass = 54.3 ± 7.0 kg; body height = 1.67 ± 0.04 m; Back Squat 1RM/body mass: 1.62 ± 0.19 kg; years from peak height velocity [PHV]: 0.94 ± 0.50) and 7 girls (age = 17.2 ± 1.4 years; body mass = 54.7 ± 6.3 kg; body height = 1.63 ± 0.08 m; Back Squat 1RM/body mass: 1.22 ± 0.16 kg; years from PHV: 3.33 ± 1.00)] participated in a randomized crossover design with one traditional (TRD: 3 × 8, no intra-set and 225 s interest rest) and two clusters (CS1: 3 × 2 × 4, one 30 s intra-set and 180 s inter-set rest; and CS2: 3 × 4 × 2, three 30 s intra-set and 90 s inter-set rest) protocols. The subjects were assessed for a Back Squat 1RM for the first meet, then performed the three protocols on three different days, with at least 48 h between them. During experimental sessions, a back squat exercise was performed, and mean propulsive velocity (MPV), power (MPP), and force (MPF) were collected to analyze performance between protocols, together with measures of countermovement jump (CMJ) and perceptual responses through Rating of Perceived Exertion for each set (RPE-Set) and the overall session (S-RPE), and Muscle Soreness (DOMS). The results showed that velocity and power decline (MVD and MPD) were favorable for CS2 (MVD: -5.61 ± 14.84%; MPD: -5.63 ± 14.91%) against TRD (MVD: -21.10 ± 11.88%; MPD: -20.98 ± 11.85%) (p < 0.01) and CS1 (MVD: -21.44 ± 12.13%; MPD: -21.50 ± 12.20%) (p < 0.05). For RPE-Set, the scores were smaller for CS2 (RPE8: 3.23 ± 0.61; RPE16: 4.32 ± 1.42; RPE24: 4.46 ± 1.51) compared to TRD (RPE8: 4.73 ± 1.33; RPE16: 5.46 ± 1.62; RPE24: 6.23 ± 1.97) (p = 0.008), as well as for Session RPE (CS2: 4.32 ± 1.59; TRD: 5.68 ± 1.75) (p = 0.015). There were no changes for jump height (CMJ: p = 0.985), and the difference between time points in CMJ (ΔCMJ: p = 0.213) and muscle soreness (DOMS: p = 0.437) were identified. Our findings suggest that using CS with a greater number of intra-set rests is more efficient even with the total rest interval equalized, presenting lower decreases in mechanical performance and lower perceptual effort responses.

Acute Physiological and Perceptual Responses to Rest Redistribution With Heavier Loads in Resistance-Trained Men

ABSTRACT

Chae, S, Hill, DW, Bailey, CA, Moses, SA, McMullen, SM, and Vingren, JL. Acute physiological and perceptual responses to rest redistribution with heavier loads in resistance-trained men. J Strength Cond Res XX(X): 000-000, 2022-The purpose of this study was to explore the effect of rest redistribution with heavier loads (RR + L) on physiological and perceptual responses in resistance-trained men. Eight men who had back squat (BS) 1 repetition maximum (1RM) to body mass ratio; 1.8 ± 0.2 completed 2 BS exercise sessions in a counterbalanced and a randomized order; RR + L: 4 sets of (2 × 5) repetitions with 90-second interset rest and 30-second intraset rest using 75% BS 1RM and traditional sets (TS): 4 sets of 10 repetitions with 120-second interset rest using 70% BS 1RM. Blood samples were collected before exercise, immediately post exercise, and 5, 15, and 30 minutes post exercise for the analysis of growth hormone (GH), total testosterone (TT), cortisol (C), and blood lactate (BL), whereas rating of perceived exertion (RPE) and heart rate (HR) were measured immediately after each set of the BS exercise. While neither main effect of condition nor interaction existed, there was a significant (p < 0.05) main effect of time point (and set) for GH, TT, C, BL, RPE, and HR. Volume load was greater for RR + L compared with TS (4,074.9 ± 786.7 kg vs. 3,796.3 ± 714.8 kg). In conclusion, RR + L increases volume load by approximately 7% but does not seem to influence GH (g = -0.15), TT (g = -0.09), BL (g = -0.22), RPE (g = 0.14), and HR (g = -0.08) responses. Practitioners may consider using RR + L to increase volume load without increasing acute fatigue responses.

Similar strength gains at lower perceived efforts via cluster set vs. traditional home-based online training: A 6 weeks randomized controlled trial

Cluster Training (CT) has been shown to induce strength at lower perceived efforts compared to traditional training (TRT) with sets performed to repetition failure. These findings have not yet been extended to remote online training in middle-aged to older people. Thus the present study aimed at investigating whether a cluster set online training with bodyweight exercises is similar in its effectiveness a more demanding traditional strength training employed with a traditional set structure. A total of n = 21 participants (14 female, 55 ± 12 years, 76.4 ± 16.1 kg, 1.71 ± 0.10 m, 74 ± 72 min of activity/w) were randomly assigned to either a CT or volume-, load-, and work-to-rest-ratio-matched TRT. After an initial 6-week run-in-phase, all participants were engaged into an online live-instructed full-body workout twice a week (40 min each) for a period of 6 weeks. Rates of perceived efforts (RPE) were assessed for each session (session RPE; sRPE). Changes in maximal voluntary contraction (MVC) at leg press (LP) and abdominal press (AP) as well as one-minute-sit-to-stand and Y-Balance-Test (YBT) were compared between BASELINE and PRE (ΔRUN-IN) and between PRE and POST (ΔINTERVENTION). In LP, TRT showed greater improvements with large effect sizes in ΔINTERVENTION compared to ΔRUN-IN. In CT, greater improvements with moderate effects were found in ΔINTERVENTION compared to ΔRUN-IN. In AP, both CT and TRT showed larger improvements with large effect sizes in ΔINTERVENTION compared to ΔRUN-IN. In YBT, a significant and large main effect for time was found indicating larger improvements for ΔINTERVENTION compared to ΔRUN-IN. CT showed lower sRPE than TRT. Both CT and TRT led to similar adaptations in MVC and balance performance. However, the perceived effort of CT was rated lower than for TRT. Therefore, conducting resistance training with a cluster set structure seems to be a suitable approach for training programs in middle-aged and older people.

Efficacy of Rest Redistribution During Squats: Considerations for Strength and Sex

ABSTRACT

Boffey, D, Clark, NW, and Fukuda, DH. Efficacy of rest redistribution during squats: Considerations for strength and sex. J Strength Cond Res 35(3): 586-595, 2021-This study examined the kinematic, perceptual, and heart rate responses to rest redistribution (RR) and traditional sets (TS) during the barbell back squat for men and women possessing a wide range of strength levels. Forty-five resistance-trained subjects (30 men and 15 women) performed 40 repetitions of the barbell squat with 65% 1RM load with TS (4 × 10 repetitions, 3-minute rest) or RR (10 × 4 repetitions, 1-minute rest), in a randomized order on days separated by ≥72 hours. The significance was set at p ≤ 0.05 for all statistical analyses. The mean velocity (MV) maintenance was significantly higher for RR compared with TS (87.70 ± 4.50% vs. 84.07 ± 4.48%, respectively; p < 0.01, d = 0.35). Rating of perceived exertion (active muscles) was significantly lower for RR compared with TS (5.38 ± 1.42 vs. 6.08 ± 1.43, respectively; p = 0.02, d = -0.35). Rating of perceived exertion (overall) was also significantly lower for RR compared with TS (5.60 ± 1.40 vs. 6.48 ± 1.49, respectively; p = 0.02, d = -0.37). The relative strength ratio (relative strength ratio; squat 1RM: body mass) was significantly correlated with the difference in MV maintenance between RR and TS (r = -0.34, p = 0.02). No sex-based differences (p > 0.05) were found for any dependent variables. Rest redistribution produced significantly higher mean HR (143.25 ± 21.11 vs. 135.05 ± 20.74, p < 0.01) and minimum HR (102.77 ± 19.58 vs. 95.97 ± 22.17, p < 0.01). Subjects were better able to maintain velocity with RR compared with TS, while experiencing less perceived effort. Rest redistribution can be recommended for both men and women, but very strong individuals may not improve their velocity maintenance with RR to the same extent as less strong individuals.

Effects of Cluster Set Configuration on Mechanical Performance and Neuromuscular Activity

ABSTRACT

Ortega-Becerra, M, Sánchez-Moreno, M, and Pareja-Blanco, F. Effects of cluster set configuration on mechanical performance and neuromuscular activity. J Strength Cond Res 35(2): 310-317, 2021-The aim of this study was to compare the effects of different cluster set (CS) configurations on mechanical performance and electromyography (EMG) activity during the bench press (BP) exercise. Fourteen strength-trained men (age 23.0 ± 2.4 years; height 1.76 ± 0.08 m; body mass 78.3 ± 12.2 kg) performed 3 different protocols in the BP exercise consisting of 3 sets of 12 repetitions at 60% of 1 repetition maximum with interset rests of 2 minutes, differing in the set configuration: (a) traditional sets (TRDs), (b) cluster sets of 4 repetitions (CS4), and (c) cluster sets of 2 repetitions (CS2). Intraset rests of 30 seconds were interposed for CS protocols. The mean propulsive values of force, velocity, and power output were measured for every repetition by synchronizing a linear velocity transducer with a force platform. The root mean square (RMS) and median frequency (MDF) for pectoralis major (PM) and triceps brachii (TB) muscles were also recorded for every repetition. Force, velocity, and power values progressively increased as the number of intraset rests increased (TRD < CS4 < CS2). The CS2 protocol exhibited lower RMS-PM than CS4 and TRD for almost all sets. In addition, TRDs showed significantly lower MDF-TB than CS2 for all sets and lower MDF-TB than CS4 during the third set. In conclusion, more frequent intraset rests were beneficial for maintaining mechanical performance, which may be mediated, from a neuromuscular perspective, by lesser increases in EMG amplitude and attenuated reductions in EMG frequency.

Chronic Effects of Altering Resistance Training Set Configurations Using Cluster Sets: A Systematic Review and Meta-Analysis

BACKGROUND

The acute responses to cluster set resistance training (RT) have been demonstrated. However, as compared to traditional sets, the effect of cluster sets on muscular and neuromuscular adaptations remains unclear.

OBJECTIVE

To compare the effects of RT programs implementing cluster and traditional set configurations on muscular and neuromuscular adaptations.

METHODS

Systematic searches of Embase, Scopus, Medline and SPORTDiscus were conducted. Inclusion criteria were: (1) randomized or non-randomized comparative studies; (2) publication in English; (3) participants of all age groups; (4) participants free of any medical condition or injury; (5) cluster set intervention; (6) comparison intervention utilizing a traditional set configuration; (7) intervention length ≥ three weeks and (8) at least one measure of changes in strength/force/torque, power, velocity, hypertrophy or muscular endurance. Raw data (mean ± SD or range) were extracted from included studies. Hedges' g effect sizes (ES) ± standard error of the mean (SEM) and 95% confidence intervals (95% CI) were calculated.

RESULTS

Twenty-nine studies were included in the meta-analysis. No differences between cluster and traditional set configurations were found for strength (ES = - 0.05 ± 0.10, 95% CI - 0.21 to 0.11, p = 0.56), power output (ES = 0.02 ± 0.10, 95% CI - 0.17 to 0.20, p = 0.86), velocity (ES = 0.15 ± 0.13, 95% CI - 0.10 to 0.41, p = 0.24), hypertrophy (ES = - 0.05 ± 0.14, 95% CI - 0.32 to 0.23, p = 0.73) or endurance (ES = - 0.07 ± 0.18, 95% CI - 0.43 to 0.29, p = 0.70) adaptations. Moreover, no differences were observed when training volume, cluster set model, training status, body parts trained or exercise type were considered.

CONCLUSION

Collectively, both cluster and traditional set configurations demonstrate equal effectiveness to positively induce muscular and neuromuscular adaptation(s). However, cluster set configurations may achieve such adaptations with less fatigue development during RT which may be an important consideration across various exercise settings and stages of periodized RT programs.

The Effects of Set Structure Manipulation on Chronic Adaptations to Resistance Training: A Systematic Review and Meta-Analysis

BACKGROUND

The acute effects of resistance training (RT) set structure alteration are well established; however, less is known about their effects on chronic training adaptations.

OBJECTIVE

The aim of this systematic review and meta-analysis was to synthesise the available evidence on the effectiveness of traditional (TS), cluster (CS) and rest redistribution (RR) set structures in promoting chronic RT adaptations, and provide an overview of the factors which might differentially influence the magnitude of specific training adaptations between set structure types.

METHODS

This review was performed using the PRISMA (Preferred Reporting Items for Systematic Reviews and Meta-Analyses) guidelines encompassing the literature search of five databases. Studies in English that compared muscular strength, endurance, and/or hypertrophy adaptations, as well as vertical jump performance, velocity and power at submaximal loads and shifts in the slopes of force-velocity profiles between TS and CS or RR set structures (i.e., alternative set structures) were included. Risk of bias assessment was performed using a modified Cochrane Collaboration's tool for assessing risk of bias in randomised trials. Random-effects meta-analyses and meta-regressions were performed where possible.

RESULTS

17 studies met the inclusion criteria, none had more than one risk of bias item assessed as high risk. Pooled results revealed that none of the set structures were more effective at inducing strength (standardised mean difference (SMD) = - 0.06) or hypertrophy (SMD = - 0.03). TS were more effective at improving muscular endurance compared to alternative set structures (SMD = - 0.38), whereas alternative set structures tended to be more effective for vertical jump performance gains (SMD = 0.13), but this effect was not statistically significant (p = 0.190). Greater velocity and power outputs at submaximal loads (SMD = 0.18) were observed when using alternative set structures compared to TS. In addition, alternative set structures promoted greater shifts of the slope of force-velocity profiles towards more velocity dominant profiles compared to TS (SMD = 0.28). Sub-group analyses controlling for each alternative set structure independently showed mixed results likely caused by the relatively small number of studies available for some outcomes.

CONCLUSION

Modifying TS to an alternative set structure (CS or RR) has a negligible impact on strength and hypertrophy. Using CS and RR can lead to greater vertical jump performance, velocity and power at submaximal loads and shifts to more velocity dominant force-velocity profiles compared to training using TS. However, TS may provide more favourable effects on muscle endurance when compared to CS and RR. These findings demonstrate that altering TS to alternative set structures may influence the magnitude of specific muscular adaptations indicating set structure manipulation is an important consideration for RT program design.

PROTOCOL REGISTRATION

The original protocol was prospectively registered (CRD42019138954) with the PROSPERO (International Prospective Register of Systematic Reviews).

Overspeed Stimulus Provided by Assisted Jumping Encourages Rapid Increases in Strength and Power Performance of Older Adults

Following a 4-week control period, 24 older men and women (55-91 years) attended a 4-week progressive jumping program to determine whether assisted jumping could be safely and effectively implemented as a novel stimulus in healthy older adults. Bodyweight countermovement jump performance, isometric and isokinetic strength, postural stability, and exercise enjoyment were assessed before the control period, before the training intervention, and after the training intervention. Following the 4-week intervention, eccentric quadriceps strength increased by 19 N·m (95% confidence interval [2, 36], p = .013), bodyweight countermovement jump height increased by 1.7 cm (95% CI [0.5, 2.9], p < .001), postural sway improved by 2.1 mm/s (95% CI [0.3, 4.0], p = .026), and the participants' perceived exercise enjoyment improved (p = .026). Therefore, using assisted jumping to induce an overspeed training stimulus in a jump training program resulted in similar performance improvements as in previous studies in older populations but with less training volume and a shorter training duration.

Impact of Rest-Redistribution on Fatigue During Maximal Eccentric Knee Extensions

Redistributing long inter-set rest intervals into shorter but more frequent rest intervals generally maintains concentric performance, possibly due to improved energy store maintenance. However, eccentric actions require less energy than concentric actions, meaning that shorter but more frequent sets may not affect eccentric actions to the same degree as concentric actions. Considering the increased popularity of eccentric exercise, the current study evaluated the effects of redistributing long inter-set rest periods into shorter but more frequent rest periods during eccentric only knee extensions. Eleven resistance-trained men performed 40 isokinetic unilateral knee extensions at 60°·s-1 with 285 s of total rest using traditional sets (TS; 4 sets of 10 with 95 s inter-set rest) and rest-redistribution (RR; 20 sets of 2 with 15 s inter-set rest). Before and during exercise, muscle oxygenation was measured via near-infrared spectroscopy, and rating of perceived exertion (RPE) was recorded after every 10th repetition. There were no differences between protocols for peak torque (RR, 241.58±47.20 N; TS, 231.64±48.87 N; p=0.396) or total work (RR, 215.26±41.47 J; TS, 209.71±36.02 J; p=0.601), but moderate to large effect sizes existed in later repetitions (6,8,10) with greater peak torque during RR (d=0.66-1.19). For the entire session, RR had moderate effects on RPE (RR, 5.73±1.42; TS, 6.09±1.30; p=0.307; d=0.53) and large effects on oxygen saturation (RR, 5857.4±310.0; TS, 6495.8±273.8; p=0.002, d=2.13). Therefore, RR may maintain peak torque or total work during eccentric exercise, improve oxygen utilization at the muscle, and reduce the perceived effort.

Rest Redistribution Does Not Alter Hormone Responses in Resistance-Trained Women

Merrigan, JJ, Tufano, JJ, Fields, JB, Oliver, JM, and Jones, MT. Rest redistribution does not alter hormone responses in resistance-trained women. J Strength Cond Res 34(7): 1867-1874, 2020-The purpose was to examine acute effects of rest redistribution (RR) on perceptual, metabolic, and hormonal responses during back squats. Twelve resistance-trained women (training age 5 ± 2 years; one repetition maximum [1-RM] per body mass, 1.6 ± 0.2) performed traditional (TS, 4 sets of 10 repetitions with 120 seconds interset rest) and RR sets (4 sets of two 5 repetition clusters with 30-second intraset rest and 90-second interset rest) in counterbalanced order, separated by 72 hours. Both conditions were performed at 70% 1RM with 360 seconds of total rest. Ratings of perceived exertion (RPE) were taken after each set. Blood was sampled at baseline, after each set, and at 5, 15, 30, and 60 minutes, as well as 24 and 48 hours after training. Alpha level was p ≤ 0.05. The RPE progressively increased throughout both conditions (p = 0.002) with a greater overall mean for TS (5.81 ± 0.14) than RR (4.71 ± 0.14; p = 0.003). Lactate increased above baseline and remained elevated through 15 minutes post in both conditions (4.00 ± 0.76; p = 0.001), with greater lactate levels for TS (6.33 ± 0.47) than RR (4.71 ± 0.53; p < 0.001). Total testosterone was elevated after set 2 (0.125 ± 0.02; p = 0.011), but no other time point, while free testosterone remained unchanged. Growth hormone continually rose from baseline to set 3 and returned to baseline by 60 minutes post (20.58 ± 3.19). Cortisol and creatine kinase did not change over time. No condition × time interactions existed for any hormone (p > 0.05). Use of rest redistribution resulted in lower perceived effort and lactate responses. Yet, hormone responses during rest redistribution were no different from TS.

Effect of Traditional, Cluster, and Rest Redistribution Set Configurations on Neuromuscular and Perceptual Responses During Strength-Oriented Resistance Training

Cuevas-Aburto, J, Jukic, I, Chirosa-Ríos, LJ, González-Hernández, JM, Janicijevic, D, Barboza-González, P, Guede-Rojas, F, and García-Ramos, A. Effect of traditional, cluster, and rest redistribution set configurations on neuromuscular and perceptual responses during strength-oriented resistance training. J Strength Cond Res XX(X): 000-000, 2020-This study aimed to compare the acute effect of traditional (TR), cluster (CL), and rest redistribution (RR) set configurations on neuromuscular and perceptual measures of fatigue. Thirty-one resistance-trained men randomly performed a Control session and 3 experimental sessions consisting of the squat (SQ) and bench press (BP) exercises performed against the 10 repetition maximum load using TR (3 sets of 6 repetitions; 3 minutes of interset rest), CL (3 sets of 6 repetitions; 30 seconds of intraset rest every 2 repetitions; 3 minutes of interset rest), and RR (9 sets of 2 repetitions; 45 seconds of interset rest) set configurations. A significant effect of "set configuration" (p = 0.002) was observed for barbell velocity. The average velocity of the training session was lower for TR compared with CL (% difference = 5.09% in SQ and 5.68% in BP) and RR (% difference = 5.92% in SQ and 2.71% in BP). The 3 set configurations induced comparable decrements in countermovement jump height (% difference from -6.0% to -8.1%) and throwing velocity (% difference from -0.6% to -1.2%). Ratings of perceived exertion (RPE-10) values collected after the sets were higher for TR (SQ: 6.9 ± 0.7 a.u.; BP: 6.8 ± 0.8 a.u.) compared with CL (SQ: 6.2 ± 0.8 a.u.; BP: 6.4 ± 0.7 a.u.) and RR (SQ: 6.2 ± 0.8 a.u.; BP: 6.6 ± 0.9 a.u.), while the session RPE did not differ between the set configurations (p = 0.595). CL and RR set configurations allow for higher velocities and lower RPE values during resistance training sessions not performed to failure in comparison with a TR set configuration.

Acute effects of shorter but more frequent rest periods on mechanical and perceptual fatigue during a weightlifting derivative at different loads in strength-trained men

Traditional sets can be fatiguing, but redistributing rest periods to be shorter and more frequent may help maintain peak vertical barbell displacement (DISP) and reduce concentric repetition duration (CRDI), peak velocity decline (PVD) and perceptual exertion (RPE) across multiple repetitions, sets and loads during clean pulls. Fifteen strength-trained men performed: 3 traditional sets of 6 clean pulls using 80% (TS80), 100% (TS100) and 120% (TS120) of power clean 1RM with 180 seconds of inter-set rest; and 3 'rest redistribution' protocols of 9 sets of 2 clean pulls using 80% (RR80), 100% (RR100) and 120% (RR120) of power clean 1RM with 45 seconds of inter-set rest. DISP was greater during RR100 (g = 0.39) and RR120 (g = 0.56) compared to TS100 and TS120, respectively. In addition, PVD was less during RR120 than TS120 (g = 1.18), while CRDI was greater during TS100 (g = 0.98) and TS120 (g = 0.89) compared to RR100 and RR120, respectively. Also, RR protocols resulted in lower RPE across the sets at all loads (g = 1.11-1.24). Therefore, RR generally resulted in lower perceptual and mechanical fatigue, evidenced by lower RPE, PVD, CRDI and greater DISP than TS, and these differences became even more exaggerated as the barbell load and the number of sets performed increased.

Are cluster sets an effective method to induce muscular hypertrophy in response to resistance training?

ABSTRACT There are a plethora of studies that have analyzed the effects of different resistance training methods on muscle hypertrophy. Recent studies have pointed out some potential advantage of training using cluster sets (CS) compared with traditional sets. It is still unclear whether CS are an effective method. The objective of this review was to investigate and discuss the current knowledge about the effect of CS on muscle hypertrophy. Four studies investigating the effect of CS on muscle hypertrophy were found. These studies demonstrated that CS induced similar or lower muscle hypertrophy than traditional sets. Thus, CS may lead to muscle hypertrophy, but did not provide a superior stimulus when compared to traditional sets of equated load.

The Acute Neuromuscular Responses to Cluster Set Resistance Training: A Systematic Review and Meta-Analysis

BACKGROUND

Cluster sets (CSs) are a popular resistance training (RT) strategy categorised by short rest periods implemented between single or groups of repetitions. However, evidence supporting the effectiveness of CSs on acute intra-session neuromuscular performance is still equivocal.

OBJECTIVE

The objective of this investigation was to determine the efficacy of a single session of CSs to attenuate losses in force, velocity and power compared to traditional set (TS) training.

METHODS

Screening consisted of a systematic search of EMBASE, Google Scholar, PubMed, Scopus and SPORTDiscus. Inclusion criteria were (1) measured one or more of mean/peak force, velocity or power; (2) implemented CSs in comparison to TSs; (3) an acute design, or part thereof; and (4) published in an English-language, peer-reviewed journal. Raw data (mean ± standard deviation) were extracted from included studies and converted into standardised mean differences (SMDs) and ± 95% confidence intervals (CIs).

RESULTS

Twenty-five studies were used to calculate SMD ± 95% CI. Peak (SMD = 0.815, 95% CI 0.105-1.524, p = 0.024) and mean (SMD = 0.863, 95% CI 0.319-1.406, p = 0.002) velocity, peak (SMD = 0.356, 95% CI 0.057-0.655, p = 0.019) and mean (SMD = 0.692, 95% CI 0.395-0.990, p < 0.001) power, and peak force (SMD = 0.306, 95% CI - 0.028 to 0.584, p = 0.031) favoured CS. Subgroup analyses demonstrated an overall effect for CS across loads (SMD = 0.702, 95% CI 0.548-0.856, p < 0.001), included exercises (SMD = 0.664, 95% CI 0.413-0.916, p < 0.001), experience levels (SMD = 0.790, 95% CI 0.500-1.080, p < 0.001) and CS structures (SMD = 0.731, 95% CI 0.567-0.894, p < 0.001) with no difference within subgroups.

CONCLUSION

CSs are a useful strategy to attenuate the loss in velocity, power and peak force during RT and should be used to maintain neuromuscular performance, especially when kinetic outcomes are emphasised. However, it remains unclear if the benefits translate to improved performance across all RT exercises, between sexes and across the lifespan.

Traditional sets versus rest-redistribution: a laboratory-controlled study of a specific cluster set configuration at fast and slow velocities

This study investigated redistributing long inter-set rest intervals into shorter but more frequent intervals at 2 different concentric velocities. Resistance-trained men performed 4 randomised isokinetic unilateral knee extension protocols, 2 at 60°·s^-1 and 2 at 360°·s^-1. At each speed, subjects performed 40 repetitions with 285 s of rest using traditional sets (TS; 4 sets of 10 with 95 s of inter-set rest) and rest-redistribution (RR; 20 sets of 2 with 15 s inter-set rest). Before and at 2, 5, and 10 min after exercise, tensiomyography (TMG) and oxygenation (near-infrared spectroscopy; NIRS) were measured. NIRS was also measured during exercise, and rating of perceived exertion (RPE) was recorded after every 10 repetitions. At both speeds, RR displayed greater peak torque, total work, and power output during latter repetitions, but there were no differences between TS or RR when averaging all 40 repetitions. The RPE was less during RR at both speeds (p < 0.05). RR increased select muscle oxygen saturation and blood flow at both speeds. There were no effects of protocol on TMG, but effect sizes favoured a quicker recovery after RR. RR was likely beneficial in maintaining performance compared with the latter parts of TS sets and limiting perceived and peripheral fatigue. Novelty Although effective at slow velocities, rest-redistribution was likely more effective during high-velocity movements in this study. Rest-redistribution maintained the ability to produce force throughout an entire range of motion. Rest-redistribution reduced RPE during both high-velocity and high-force movements.

Acute effects of different set configurations during a strength-oriented resistance training session on barbell velocity and the force-velocity relationship in resistance-trained males and females

PURPOSE

This study explored the acute effects of strength-oriented resistance training sessions performed using three different set configurations on barbell velocity and the force-velocity (F-v) relationship of upper-body muscles in men and women.

METHOD

Thirteen men (age: 23.8 ± 2.5 years; 6-repetition maximum [6RM] load: 73.4 ± 15.6 kg) and 13 women (age: 21.5 ± 1.4 years; 6RM load: 32.8 ± 5.2 kg) performed 24 repetitions with a 6RM load during the bench press exercise using traditional (TR: 6 sets of 4 repetitions with 3 min of rest between sets), cluster (CL: 6 sets of 4 repetitions with 15 s of intra-set rest every two repetitions and 2 min and 45 s of rest between sets) and inter-repetition rest (IRR: 1 set of 24 repetitions with 39 s of rest between repetitions) set configurations. The F-v relationship parameters [maximum force (F₀), maximum velocity (v₀) and maximum power (P_max)] were determined before and after each training session.

RESULTS

The average training velocity did not differ between the three set configurations (p = 0.234), but the IRR set configuration generally provided higher velocities during the last repetition of each set. Significant decreases in F₀ (p = 0.001) and P_max (p = 0.024) but not in v₀ (p = 0.669) were observed after the training sessions. Comparable velocity loss was observed for men and women (- 12.1% vs. - 11.3%; p = 0.699).

CONCLUSIONS

The administration of very short intra-set rest periods does not allow for the attainment of higher velocities than traditional set configurations during strength-oriented resistance training sessions conducted with the bench press exercise when the work-to-rest ratio is equated.

Shorter But More Frequent Rest Periods: No Effect on Velocity and Power Compared to Traditional Sets Not Performed to Failure

Performing traditional sets to failure is fatiguing, but redistributing total rest time to create short frequent sets lessens the fatigue. Since performing traditional sets to failure is not always warranted, we compared the effects of not-to-failure traditional sets and rest redistribution during free-weight back squats in twenty-six strength-trained men (28 ± 5.44 y; 84.6 ± 10.5 kg, 1RM-to-body-mass ratio of 1.82 ± 0.33). They performed three sets of ten repetitions with 4 min inter-set rest (TS) and five sets of six repetitions with 2 min inter-set rest (RR6) at 70% of one repetition maximum. Mean velocity (p > 0.05; d = 0.10 (-0.35, 0.56)) and mean power (p > 0.05; d = 0.19 (-0.27, 0.64)) were not different between protocols, but the rating of perceived exertion (RPE) was less during RR6 (p < 0.05; d = 0.93 (0.44, 1.40)). Also, mean velocity and power output decreased (RR6: 14.10% and 10.95%; TS: 17.10% and 15.85%, respectively) from the first repetition to the last, but the percentage decrease was similar (velocity: p > 0.05; d = 0.16 (0.30, 0.62); power: p > 0.05; d = 0.22 (-0.24, 0.68)). These data suggest that traditional sets and rest redistribution maintain velocity and power output to a similar degree when traditional sets are not performed to failure. However, rest redistribution might be advantageous as RR6 displayed a lower RPE.

Assisted jumping: A possible method of incorporating high-velocity exercise in older populations

In the past, older adults were traditionally deemed too weak or fragile to participate in high-intensity exercise, but more recent research indicates that not only is high-intensity exercise not dangerous in this population, but it may in fact be a preferable form of exercise over other, less-intense alternatives. However, many seniors still do not participate in high-intensity exercise despite the mounting evidence that it can improve a number of physiological functions and ultimately increase quality of life. As health, sport, and medical professionals, we must continuously ask ourselves how we can apply our lab-based findings in real-life scenarios, and in the case of older adults, we must find a way to circumvent some of their most common reasons for not exercising, which can include a lack of time, a lack of know-how, a lack of motivation, a fear that high-intensity exercise is unsafe, and a perception that high-intensity exercise is too difficult. Therefore, introducing quick, simple, safe, and perceptually easy exercises may result in immediate health and functional benefits and may serve as a gateway exercise to usher older adults into the realm of high-intensity training. Specifically, assisted jumping could serve this purpose. In this article, the ideas behind the theory and practice of assisted jumping are set forth, providing an evidence-based hypothesis from which future researchers can build on to implement high-speed, high-power, high-intensity exercise in older populations in both research and practical settings.

Cluster sets vs. traditional sets: Levelling out the playing field using a power-based threshold

Cluster sets allow for velocity and power output maintenance, but the literature routinely uses highly fatiguing traditional set protocols. Although such studies have merit, others suggest fatigue should be avoided when training to improve power output, making those cluster set studies less practical. Therefore, the purpose of this study was to compare these set structures when truncating sets using a power-based threshold. Nine males (23.4 ± 0.6 yr) with various sport backgrounds performed 6 sets of back squats with individualized loads that elicited the greatest mean power (MPmax) output (112.7 ± 12.1% of body mass). Each set during the traditional set (TS) protocol included as many repetitions as possible until two consecutive repetitions dropped below 90% MPmax, which was followed by 120 s inter-set rest. The design was identical for cluster sets (CS) but with an additional 20 s intra-set rest after every 2 repetitions. The number of repetitions performed, mean velocity, and mean power output, were analyzed using 2(protocol)*6(set) repeated measures ANOVA. The number of repetitions during CS (51.8 ± 14.4) was greater than TS (31.9 ± 3.7) (p = 0.001), but the average velocity (CS = 0.711 ± 0.069, TS = 0.716 ± 0.081 m·s-1; p = 0.732) and power output (CS = 630.3 ± 59.8, TS = 636.0 ± 84.3 W; p = 0.629) of those repetitions were similar. These data indicate that CS are a viable option for increasing training volume during contemporary training where sets are ended when repetitions drop below velocity or power thresholds.

Field-Based and Lab-Based Assisted Jumping: Unveiling the Testing and Training Implications

Purpose: Assisted jumping can supplement resistance training and traditional plyometric training to increase vertical jump performance. However, as coaches may choose to make field-based decisions based on lab-based research, this study determined whether a field-based assisted jumping set-up results in different ground contact times (CT), take off forces (TOF), flight times (FT), and impact forces (IF) compared to a lab-based set-up.

Methods: Eighteen active males (24.8 ± 3.0 yr; 178.8 ± 7.8 cm; 77.8 ± 7.8 kg) performed two sessions of assisted jumping: one with each hand holding a commercially available resistance band (1m) that was attached to a pull-up bar (_FIELD), and the other with assistance from a custom-built system of ropes, pulleys, and long (3 m) elastic bands (_LAB). With each set-up, subjects performed five sets of five countermovement jumps on a force plate. Each set was performed with either bodyweight (BW), 90, 80, 70, or 60% of BW, which was achieved by either grabbing higher or lower on the bands during _FIELD, or by being pulled upward via a full-body harness during _LAB. The order of each visit was counter-balanced, and the order of jumps within each visit was quasi-randomized. Data from the 90, 80, 70, and 60% trials for each set-up were then expressed relative to the data of BW jumps, and these relative values were then used for analysis.

Results: CT_FIELD was less than CT_LAB at 80, 70, and 60%. FT_FIELD was greater than FT_LAB at 90 and 80%, but FT_LAB became greater at 60%. TOF and IF remained unchanged during _LAB, but TOF_FIELD was consistently less than TOF during BW, with IF_FIELD generally being greater than IF_LAB.

Conclusion: If the purpose of assisted jumping is to spend less time on the ground without decreasing force, systems with finite adjustments and longer bands like _LAB should be used. However, shorter bands similar to _FIELD may also be used; but due to the larger variability of assistance throughout the range of motion, such systems may alter the neuromuscular characteristics of the jump in other ways that should be investigated in future research.