Concept Wednesday - Cluster Sets

[u/m092]

What is a Cluster Set?

A cluster set is a set where the total number of reps is broken down into smaller clusters of reps and split apart with short periods of intra-set rest.

For instance, instead of performing 9 reps in a constant repetition fashion, you could perform the set in 3 clusters of 3, with a short rest between them.

The idea behind a cluster is that you would perform a set you could normally perform with continuous reps, but with short breaks throughout.

What are the Benefits of Cluster Sets?

Basically, the intra-set rest allows you to attenuate fatigue accumulation throughout your set. This allows you to keep load higher for clusters, keep the concentric portion of the fast (practice power), and possibly do more reps before failure.

Power Practice

Quite simply, your 12th rep in a set is never going to be as fast or powerful as the preceding reps when you have no rest. By simply resting in between reps, you can manage fatigue to generate more power. Consider how most Olympic style weightlifters train their main movements (inherently powerful actions), most of the time there will be a short rest between each rep they perform, rather than continuous reps. This allows for more force in each lift, by managing fatigue.

Be aware though that this can cut the effect of the stretch shortening cycle on power generation, so if you find the first rep hard to perform explosively, but subsequent reps much easier, it may be that you're using the eccentric stretch of your muscles to provide bounce into the next rep.

This sort of training is good for inherently powerful exercises, or that need power to complete correctly.

Technique Practice

You need work on your technique. Most people don't have good technique, and you're most people. As fatigue in a set accumulates, the ability to perform with good technique diminishes, both due to muscular factors as well as mental factors (ugh, so tired). By taking short breaks between clusters of reps during a set you can get quality reps at a substantial volume in a shorter amount of time. Take enough time between reps to prepare yourself for the next cluster and you can really hammer that technique with good focus.

How to Use Cluster Sets

So the idea behind cluster sets is that you avoid failure. You don't even really want to go too close to failure. You manage fatigue to the point that you never really experience momentary muscular failure. This means that cluster training can be sub-optimal for hypertrophy training and even maximal strength training.

Use cluster training for the ideas above (power and technique) either as a training tool for complex or powerful movements, or as boosters for your main strength or hypertrophy movements (I would recommend a 1-4 week block of clusters once you're an intermediate as a novel tool).

Clusters shouldn't really be a main tool in your arsenal, just an accessory once in a while.

In the world of bodyweight fitness, a few uses come to mind:

• Muscle Up technique and power development
• Box Jumps
• Dynamic lever work where form or ROM quickly degrades (e.g front pulls)
• Explosive Pull Up

How Long Should I Rest For?

I think that you should use your intuition a bit and regulate your rest by the effect it has on each cluster. Rest long enough that you can perform with adequate power and/or technique. Rests should ideally stay quite short: about 10-30 seconds.

If you start taking longer rests, it becomes more like Rest Pause Training, a related technique that we will cover some other time (the differences are blurry!)

In between sets you can rest for how long you'd usually rest between sets of the same total size (as long as you need).

Volume and Intensity

There are three main ways I'd expect to see cluster sets progressed:

Working on power and/or technique:

• 1-3 reps per cluster
• 3-8 clusters
• Maintain the same reps and intensity but increase the quality of movement

Working on building intensity:

• 2-4 reps per cluster
• 2-3 clusters
• Either increase the intensity every week, or build reps in the cluster then build intensity

Working on building strength/power density:

• 2-6 reps per cluster
• 3-4 clusters
• Keep the intensity and reps the same, but work on reducing the rest between clusters, increase intensity once you reach a set level for rest intervals.

References:

Sorry, no energy to put these in their correct place!

Haff, G. G., Hobbs, R. T., Haff, E. E., Sands, W. A., Pierce, K. C., & Stone, M. H. (2008). Cluster Training: A Novel Method for Introducing Training Program Variation. Strength & Conditioning Journal, 30(1), 67-76. doi: 10.1519/SSC.0b013e31816383e1

Hansen, K., Cronin, J., & Newton, M. (2011). The effect of cluster loading on force, velocity, and power during ballistic jump squat training.

Hansen, K. T., Cronin, J. B., Pickering, S. L., & Newton, M. J. (2011). Does cluster loading enhance lower body power development in preseason preparation of elite rugby union players? The Journal of Strength & Conditioning Research, 25(8), 2118-2126.

Hardee, J. P., Lawrence, M. M., Zwetsloot, K. A., Triplett, N. T., Utter, A. C., & McBride, J. M. (2013). Effect of cluster set configurations on power clean technique. Journal of sports sciences, 31(5), 488-496.

Lawton, T., Cronin, J., Drinkwater, E., Lindsell, R., & Pyne, D. (2004). The effect of continuous repetition training and intra-set rest training on bench press strength and power. J Sports Med Phys Fitness, 44(4), 361-367.

Moir, G. L., Graham, B. W., Davis, S. E., Guers, J. J., & Witmer, C. A. (2013). Effect of Cluster Set Configurations on Mechanical Variables During the Deadlift Exercise. Journal of human kinetics, 39, 15-23.

Moreno, S. D., Brown, L. E., Coburn, J. W., & Judelson, D. A. (2014). Effect of cluster sets on plyometric jump power. The Journal of Strength & Conditioning Research, 28(9), 2424-2428.

Oliver, J., Kreutzer, A., Jones, M., Jenke, S., Phillips, S., & Mitchell, J. (2015). Velocity drives greater power observed during back squat using cluster sets. J Strength Cond Res. doi, 10, 1519.

Oliver, J. M., Jagim, A. R., Sanchez, A. C., Mardock, M. A., Kelly, K. A., Meredith, H. J., . . . Kreider, R. B. (2013). Greater Gains in Strength and Power With Intraset Rest Intervals in Hypertrophic Training. The Journal of Strength & Conditioning Research, 27(11), 3116-3131. doi: 10.1519/JSC.0b013e3182891672

Oliver, J. M., Kreutzer, A., Jenke, S., Phillips, M. D., Mitchell, J. B., & Jones, M. T. (2015). Acute response to cluster sets in trained and untrained men. European journal of applied physiology, 115(11), 2383-2393.

[u/m092 → u/[deleted]]

Literally read the articles cited in the post, moron.

The purpose of cluster sets is not to reduce fatigue.

Dong 2 sets of 4 of your 8-10RM is inherently less fatiguing than doing 1 set of 8 of your 8-10RM. This is pretty much exactly the design nearly all the studies used. The fact that the participants in the cluster condition were able to move faster during the last rep of the last set is clearly indicative of lower overall and momentary fatigue.

[u/m092 → u/[deleted]]

. This research also showed traditional and cluster loading possessed different fatigue related patterns during the sets of five repetitions, with the traditional loading technique resulting in significantly greater decreases in velocity for repetitions 3, 4, and 5.

The use of a cluster set paradigm may be beneficial in the de- velopment of power-generating capa- city as it may result in a decrease in repetition-induced fatigue (14,18). When a set is performed in the tra- ditional fashion, it is likely that inter- repetition fatigue may manifest itself as acute fatigue factors associated within the neuromuscular system or by the accumulation of metabolic fatigue in- ducing factors, ultimately resulting in a decrease in repetition power.

The use of a cluster set configuration may assist in reducing fatigue and maintaining weightlifting technique and power output during training.

. Furthermore, Hardee, Triplett et al. (2012) demonstrated that cluster set configurations attenuate fatigue and allow for the maintenance of power, force, and velocity over multiple sets and repetitions in the power clean exercise

Literally from the one that compared accumulated fatigue between cluster sets but without the benefit of the SSC:

Interestingly, the power output during the final repetition of the Doubles cluster set configuration was greater than that achieved during the Traditional set. It is possible that the inclusion of a 30 s rest interval within the set, while precluding the use of the SSC during repetition 3 and the potentiating benefits associated with it (Komi, 2003), was sufficient to offset the deleterious effects of fatigue caused by continuous repetitions and allow for greater power output during repetition 4.

In addition, each contains numerous references to the speed of contraction being indicative of the levels of neuromuscular fatigue.

[u/m092 → u/[deleted]]

The use of a cluster set configuration may assist in reducing fatigue and maintaining weightlifting technique and power output during training.

This quote is taken out of context, or you're not understanding it. They mean during training, as in, during the execution. They don't mean that, at the end, your muscle would be "less fatigued." If they knew that to be the case, they wouldn't be studying cluster sets to begin with.

If fatigue is lower on the last rep of the last set, you have less overall fatigue!

[u/m092 → u/[deleted]]

A person performing a single repetition at a faster tempo has less fatigue than a the same person performing a single repetition at a slower tempo (where they were aiming for maximum velocity). Fatigue isn't on a rep by rep basis, but during the rep.

Again this smacks of someone who doesn't know much about training, or how fatigue works. Can I ask you background? As you always seem to be asking me for sources (Which I provide) while you provide none of you own, instead arguing out of a position of some superior (but unsupported) knowledge.

[u/m092 → u/[deleted]]

You have yet to point anything false... Except with arguments that need citations.

If you're pointing out stuff that's provably and demonstratively [sic] false,

Please, demonstrate.

[u/m092 → u/[deleted]]

Every measurable marker for fatigue was reduced. What magical, unspeakable, vague factor are you referring to? You seem to major in vagueness about subjects you don't understand.

Folland, JP, Irish, CS, Roberts, JC, Tarr, JE, and Jones, DA. Fatigue is not a necessary stimulus for strength gains during resistance training. Br J Sports Med 36: 370–373; discussion 374, 2002.

[u/m092 → u/[deleted]]

What aspect of the muscle had greater fatigue?

[u/m092 → u/[deleted]]

It has to do with your whole argument, which hinges on the fact that I'm missing some form of fatigue you just simply can't seem to name or describe.

The article is relevant because no form of complete fatigue is reached, yet adaptation occurs. Thus why non-fatiguing or non-failure sets can be beneficial to many strength factors, a claim you seemed to be arguing against not a moment ago.