Acute response to cluster sets in trained and untrained men

Abstract

CLU allowed greater total volume load, shorter TUT, greater average power, similar anabolic hormonal response, and less metabolic stress. The acute response was similar despite training status.

Acute Effect of Cluster and Traditional Set Configurations on Myokines Associated with Hypertrophy

“…Cluster sets (CLU) incorporate a brief rest (typically 15-30 s) between individual repetitions (inter-repetition rest) or group of repetitions (intra-set rest) with a set of resistive exercises. In contrast to traditional set configurations (TRD), which result in an almost linear decrease in force [9,24], velocity [9,24], and power [9,16,23], CLU maintain and/or attenuate the loss in power [9,16,23], primarily due to higher velocities [24]. This is facilitated by the ability of the phosphagen and glycolytic energy systems to recover during the brief rest periods as evidenced by lower blood lactate [5,6,23] following CLU compared to TRD, as well as greater intramuscular adenosine triphosphate (ATP) and phosphocreatine (PCr) [6].…”

“…In contrast to traditional set configurations (TRD), which result in an almost linear decrease in force [9,24], velocity [9,24], and power [9,16,23], CLU maintain and/or attenuate the loss in power [9,16,23], primarily due to higher velocities [24]. This is facilitated by the ability of the phosphagen and glycolytic energy systems to recover during the brief rest periods as evidenced by lower blood lactate [5,6,23] following CLU compared to TRD, as well as greater intramuscular adenosine triphosphate (ATP) and phosphocreatine (PCr) [6]. However, although the beneficial effects of CLU in the acute setting are unequivocal [9,16,24], long-term studies have failed to produce results superior to TRD [8,33], except when training was performed at or around the optimal load [22].…”

“…Differences in mechanical stress between conditions include greater total volume load reported in CLU, but longer time under tension in TRD [23]. Further, although TRD results in greater reliance on glycolysis, the pattern of post-exercise elevations in hormones was not vastly different [23]. Cytokines released from exercising skeletal muscle, i. e., myokines, can have paracrine and autocrine effects.…”

“…The magnitude of hypertrophic response may be affected by a number of factors, including the acute mechanical [19] and metabolic stress [31], as well as the subsequent hormonal response [15]. Differences in mechanical stress between conditions include greater total volume load reported in CLU, but longer time under tension in TRD [23]. Further, although TRD results in greater reliance on glycolysis, the pattern of post-exercise elevations in hormones was not vastly different [23].…”

Clustering vs Multi-Sets Method in Resistance Training: Effect on Heart Rate Variability

“…Eight weeks of intervention were adopted because researchers indicated how much duration of a physical training program required to cause significant change in HRV (2,12). The CL performed the clustering method (11), while the MS performed the multi-sets method (10), as shown in Table 1. A maximal repetition test (1RM) was performed for the 45°leg press and bench press with the premise of prescribing the intensity of training based on the percentage of maximal strength (15).…”