Cluster Sets for Muscle Hypertrophy: A Short Review †

Abstract

Cluster-set resistance training is focused on performance improvements of sports by increasing the repetition maximum, jump height, and efficiency in the sprint. In this commentary, we present relevant aspects to optimize the use of cluster training under the context of muscle hypertrophy. Therefore, we address intra-sets pauses, the number of repetitions per block, and strategies that benefit this methodology. During a cluster set resistance training program, not only the total number of repetitions could be higher, which means a superior total volume, but also a higher mechanical output might lead to potential benefits to muscle hypertrophy.

Strength training in elderly: An useful tool against sarcopenia

“…For example, cluster set configurations have been implemented in resistance training to optimize sports performance (Tufano et al, 2017 ). Although cluster-set resistance training protocols are more oriented to increase performance and strength levels, they may also be a useful tool to increase total training volume which has been found as the main training stimuli behind muscle hypertrophy (Vargas-Molina et al, 2021 ). A cluster set resistance training method is applied in 3–5 RM blocks, with a total of 3–4 blocks, and intra-set rest periods are between 20 and 30 s. We have previously demonstrated that four blocks of 3RM with 20 s of intra-set pause were more effective for increasing fat-free mass evaluated by DXA compared to four blocks of 3RM with 40 s of intra-set pause or two blocks of 6RM with 20 s of intra-set pause in healthy resistance-trained men (Vargas-Molina et al, 2020 ).…”