Effects of Cluster Set Configuration on Mechanical Performance and Neuromuscular Activity

Ortega-Becerra, Manuel; Sánchez-Moreno, Miguel; Pareja‐Blanco, Fernando

doi:10.1519/jsc.0000000000003907

Cited by 12 publications

(14 citation statements)

References 42 publications

Supporting

Mentioning

Contrasting

Order By: Relevance

“…Our data suggest that longer set configurations induced higher neuromuscular fatigue (i.e., higher RMS and lower MDF values) during isometric (i.e., MVIC) and dynamic contractions, mainly during the final repetitions in each set (Figure 3). In agreement with our findings, Ortega-Becerra et al (28) reported higher RMS and higher MDF values during traditional sets (3 sets of 12 repetitions at 60% of 1RM with interset rests of 2 minutes) in the bench press exercise compared with protocols using similar training intensities and volume but including cluster configurations (30-second rest every 4 or 2 repetitions). Fatigue-induced alterations in neuromuscular markers have been attributed to metabolic byproduct accumulation (18).…”

Section: Discussionsupporting

confidence: 93%

Acute Mechanical, Neuromuscular, and Metabolic Responses to Different Set Configurations in Resistance Training

Piqueras-Sanchiz

Cornejo-Daza

Sánchez-Valdepeñas

et al. 2021

Journal of Strength and Conditioning Research

Self Cite

View full text Add to dashboard Cite

Piqueras-Sanchiz, F, Cornejo-Daza, PJ, Sánchez-Valdepeñas, J, Bachero-Mena, B, Sánchez-Moreno, M, Martín-Rodríguez, S, García-García, Ó, and Pareja-Blanco, F. Acute mechanical, neuromuscular, and metabolic responses to different set configurations in resistance training. J Strength Cond Res 36(11): 2983–2991, 2022—The aim of this study was to investigate the effect of set configuration on mechanical performance, neuromuscular activity, metabolic response, and muscle contractile properties. Sixteen strength-trained men performed 2 training sessions in the squat exercise consisting of (a) 3 sets of 8 repetitions with 5 minutes rest between sets (3 × 8) and (b) 6 sets of 4 repetitions with 2 minutes rest between sets (6 × 4). Training intensity (75% one repetition maximum), total volume (24 repetitions), total rest (10 minutes), and training density were equalized between protocols. A battery of tests was performed before and after each protocol: (a) tensiomyography (TMG), (b) blood lactate and ammonia concentration, (c) countermovement jump, and (d) maximal voluntary isometric contraction in the squat exercise. Force, velocity, and power output values, along with electromyography data, were recorded for every repetition throughout each protocol. The 6 × 4 protocol resulted in greater mechanical performance (i.e., force, velocity, and power) and lower neuromuscular markers of fatigue (i.e., lower root mean square and higher median frequency) during the exercise compared with 3 × 8, particularly for the last repetitions of each set. The 3 × 8 protocol induced greater lactate and ammonia concentrations, greater reductions in jump height, and greater impairments in TMG-derived velocity of deformation after exercise than 6 × 4. Therefore, implementing lower-repetition sets with shorter and more frequent interset rest intervals attenuates impairments in mechanical performance, especially in the final repetitions of each set. These effects may be mediated by lower neuromuscular alterations, reduced metabolic stress, and better maintained muscle contractile properties.

show abstract

Section: Discussionsupporting

confidence: 93%

Acute Mechanical, Neuromuscular, and Metabolic Responses to Different Set Configurations in Resistance Training

Piqueras-Sanchiz

Cornejo-Daza

Sánchez-Valdepeñas

et al. 2021

Journal of Strength and Conditioning Research

Self Cite

View full text Add to dashboard Cite

show abstract

“…The 70-CLU protocol allowed athletes to perform slightly more repetitions than 70-30 and 70-40 (8.5 6 4.2, 6.1 6 2.1; 7.4 6 2.7, respectively). These findings are in line with previous research reporting that the cluster methodology allows a higher number of repetitions to be performed, up to failure, with a given load (4,16) and better performance maintenance (i.e., force, velocity, and power) in the set than a set of continuous repetitions with the same number of target repetitions (6,13,22,24,26,39). However, to the best of our knowledge, performing cluster repetitions until a given VL threshold is attained is novel in the literature.…”

Section: Time Course Of Recoverysupporting

confidence: 92%

“…A methodology that is receiving great interest is "cluster training," which is based on introducing short rest periods between each repetition or after a certain number of repetitions (13,37). The implementation of this methodology is an effective strategy to alleviate the mechanical fatigue induced during training sessions (23,26,38). In addition, cluster training is also effective in ameliorating acute post-RT mechanical fatigue (7,23,30,39), although this positive effect was smaller than that observed within the session (20).…”

Section: Introductionmentioning

confidence: 99%

Time Course of Recovery From Different Velocity Loss Thresholds and Set Configurations During Full-Squat Training

Cornejo-Daza,

Villalba-Fernández,

González-Badillo

et al. 2023

Journal of Strength and Conditioning Research

Self Cite

View full text Add to dashboard Cite

Cornejo-Daza, PJ, Villalba-Fernández, A, González-Badillo, JJ, and Pareja-Blanco, F. Time course of recovery from different velocity loss thresholds and set configurations during full-squat training. J Strength Cond Res XX(X): 000–000, 2023—The aims of the research were to examine the effects of (a) velocity loss (VL) thresholds and (b) set configuration, traditional or cluster, on time-course recovery. A randomized cross-over research design was conducted, in which 15 resistance-trained men performed 4 protocols consisting of 3 sets of 70% 1RM in full squat (SQ), differing in the VL incurred during the set assessed with a linear velocity transducer: (a) 20% (70-20), (b) 30% (70-30), (c) 40% (70-40), and in the set configuration (d) 20% of VL using a cluster methodology (70-CLU). Movement velocity against the load that elicited a 1 m·s−1 velocity at baseline measurements (V1-load) in SQ, countermovement jump (CMJ) height, and sprint time in 20 m (T20) were assessed at baseline (Pre) and postintervention (Post, 6 hour-Post, 24 hour-Post, and 48 hour-Post). The 70-20 protocol resulted in fewer total repetitions than the other protocols (p = 0.001), whereas 70-CLU, 70-30, and 70-40 completed similar total repetitions. The 70-30 protocol significantly worsened T20 at 6 hours-Post, CMJ at 48 hours-Post, and V1-load at 6 hours-Post (p < 0.05). The 70-40 protocol significantly impaired T20 at 6 hours-Post, and CMJ and V1-load at 24 hours-Post (p < 0.05). No significant performance reductions were observed for 70-20 and 70-CLU at 6 hours-Post, 24 hours-Post, and 48 hours-Post. Protocols with higher VL resulted in more pronounced fatigue and a slower rate of recovery. Cluster sets (70-CLU) resulted in higher volume than protocols with a similar level of fatigue (70-20) and a quicker recovery than protocols with a similar volume (70-30 and 70-40).

show abstract

“…The sample size was calculated a priori using the GPower v 3.1.9.6 (Heinrich-Heine-University, Dusseldorf, Germany) software [44], using the same parameters adopted by Ortega-Becerra, Sánchez-Moreno, and Pareja-Blanco [25], as a repeated measures ANOVA within factors, with Cohen's effect size of 0.50 for comparison between protocols, error probability α = 0.05 and β = 0.95, resulting in a sample of 12 subjects. The sample was then selected by convenience, inviting subjects personally to one of the training practices at their respective sporting club.…”

Section: Study Populationmentioning

confidence: 99%

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

Api

Legnani

Foschiera

et al. 2023

IJERPH

View full text Add to dashboard Cite

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.

show abstract

Effects of Cluster Set Configuration on Mechanical Performance and Neuromuscular Activity

Cited by 12 publications

References 42 publications

Acute Mechanical, Neuromuscular, and Metabolic Responses to Different Set Configurations in Resistance Training

Acute Mechanical, Neuromuscular, and Metabolic Responses to Different Set Configurations in Resistance Training

Time Course of Recovery From Different Velocity Loss Thresholds and Set Configurations During Full-Squat Training

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

Contact Info

Product

Resources

About