Skip to main content
Key Specialties
Cardiology Diabetology Endocrinology Gastroenterology Geriatrics and Gerontology Gynecology and Obstetrics Hematology Infectious Disease Internal Medicine Nephrology Neurology Oncology Pediatrics Respiratory Medicine Rheumatology Surgery
Congress Coverage
2024 ACC Congress 2023 ESMO Congress 2023 EASD Congress 2023 ERS Congress 2023 ESC Congress
Clinical Collections
Advances in Alzheimer’s

At a glance: The STEP trials

A round-up of the STEP phase 3 clinical trials evaluating semaglutide for weight loss in people with overweight or obesity.
ADVANCED SEARCH
Log in
Top
Sports Medicine
Published in: Sports Medicine 4/2021

01-04-2021 | Systematic Review

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

Authors: Timothy B. Davies, Derek L. Tran, Clorinda M. Hogan, G. Gregory Haff, Christopher Latella

Published in: Sports Medicine | Issue 4/2021

Login to get access

Abstract

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.
Appendix
Available only for authorised users
Literature
1.
Ratamess NA, Alvar BA, Evetoch TK, Housh TJ, Kibler WB, Kraemer WJ, et al. Progression models in resistance training for healthy adults. Med Sci Sport Exerc. 2009;41(3):687–708.
2.
Suchomel TJ, Nimphius S, Stone MH. The importance of muscular strength in athletic performance. Sports Med. 2016;46(10):1419–49.PubMed
3.
Cronin J, Sleivert G. Challenges in understanding the influence of maximal power training on improving athletic performance. Sports Med. 2005;35(3):213–34.PubMed
4.
Schoenfeld B, Grgic J. Evidence-based guidelines for resistance training volume to maximize muscle hypertrophy. Strength Cond J. 2017;40:1.
5.
Granacher U, Lesinski M, Büsch D, Muehlbauer T, Prieske O, Puta C, et al. Effects of resistance training in youth athletes on muscular fitness and athletic performance: a conceptual model for long-term athlete development. Front Physiol. 2016;7:164.PubMedPubMedCentral
6.
Tufano JJ, Brown LE, Haff GG. Theoretical and practical aspects of different cluster set structures: a systematic review. J Strength Cond Res. 2017;31(3):848–67.PubMed
7.
Haff GG, Burgess S, Stone M. Cluster training: theoretical and practical applications for the strength and conditioning professional. Prof Strength Cond. 2008;12:12–7.
8.
Goto K, Ishii N, Kizuka T, Takamatsu K. The impact of metabolic stress on hormonal responses and muscular adaptations. Med Sci Sport Exerc. 2005;37:955–63.
9.
Lawton T, Cronin J, Drinkwater E, Lindsell R, Pyne D. The effect of continuous repetition training and intra-set rest training on bench press strength and power. J Sport Med Phys Fit. 2004;44(4):361–7.
10.
Dankel SJ, Mattocks KT, Jessee MB, Buckner SL, Mouser JG, Loenneke JP. Do metabolites that are produced during resistance exercise enhance muscle hypertrophy? Eur J Appl Physiol. 2017;117(11):2125–35.PubMed
11.
Roll F, Omer J. FOOTBALL: Tulane football winter program. Strength Cond J. 1987;9(6):34–8.
12.
Miller C, Alderwick K. Cluster training. In: The sport of Olympic-style Weightlifting: training for the connoisseur. 1st ed. Sante Fe: Sunstone Press; 2011. p. 89–92.
13.
Haff GG, Whitley A, McCoy LB, O’Bryant HS, Kilgore JL, Haff EE, et al. Effects of different set configurations on barbell velocity and displacement during a clean pull. J Strength Cond Res. 2003;17(1):95–103.PubMed
14.
Latella C, Teo W-P, Drinkwater EJ, Kendall K, Haff GG. The acute neuromuscular responses to cluster set resistance training: a systematic review and meta-analysis. Sports Med. 2019;49(3):1861–77.PubMedPubMedCentral
15.
Mayo X, Iglesias-Soler E, Fernández-Del-Olmo M. Effects of set configuration of resistance exercise on perceived exertion. Percept Mot Skills. 2014;119(3):825–37.PubMed
16.
Tufano JJ, Conlon JA, Nimphius S, Brown LE, Banyard HG, Williamson BD, et al. Cluster sets: permitting greater mechanical stress without decreasing relative velocity. Int J Sports Physiol Perform. 2017;12(4):463–9.PubMed
17.
Tufano JJ, Conlon JA, Nimphius S, Brown LE, Seitz LB, Williamson BD, et al. Maintenance of velocity and power with cluster sets during high-volume back squats. Int J Sports Physiol Perform. 2016;11(7):885–92.PubMed
18.
González-Hernández JM, García-Ramos A, Castaño-Zambudio A, Capelo-Ramírez F, Marquez G, Boullosa D, et al. Mechanical, metabolic, and perceptual acute responses to different set configurations in full squat. J Strength Cond Res. 2020;34(6):1581–90.PubMed
19.
Joy J, Oliver J, McCleary S, Lowery R, Wilson JR. Power output and electromyography activity of the back squat exercise with cluster sets. J Sports Sci. 2013;1:37–45.
20.
Hansen KT, Cronin JB, Pickering SL, Newton MJ. Does cluster loading enhance lower body power development in preseason preparation of elite rugby union players? J Strength Cond Res. 2011;25(8):2118–26.PubMed
21.
Rooney KJ, Herbert RD, Balnave RJ. Fatigue contributes to the strength training stimulus. Med Sci Sports Exerc. 1994;26(9):1160–4.PubMed
22.
Zarezadeh-Mehrizi A, Aminai M, Amiri-khorasani M. Effects of traditional and cluster resistance training on explosive power in soccer players. Iran J Health Phys Act. 2013;4(1):51–6.
23.
Dias RKN, Penna EM, Noronha ASN, de Azevedo ABC, Barbalho M, Gentil PV, et al. Cluster-sets resistance training induce similar functional and strength improvements than the traditional method in postmenopausal and elderly women. Exp Gerontol. 2020;138:111011.PubMed
24.
Oliver JM, Jagim AR, Sanchez AC, Mardock MA, Kelly KA, Meredith HJ, et al. Greater gains in strength and power with intraset rest intervals in hypertrophic training. J Strength Cond Res. 2013;27(11):3116–31.PubMed
25.
Samson A, Pillai PS. Effect of cluster training versus traditional training on muscular strength among recreationally active males: a comparative study. Indian J Physiother Occup Ther. 2018;12(1):122–7.
26.
Davies TB, Halaki M, Orr R, Helms ER, Hackett DA. Changes in bench press velocity and power after 8 weeks of high-load cluster-or traditional-set structures. J Strength Cond Res. 2020;34(10):2734–42.PubMed
27.
Karsten B, Fu YL, Larumbe-Zabala E, Seijo M, Naclerio F. Impact of two high-volume set configuration workouts on resistance training outcomes in recreationally trained men. J Strength Cond Res. 2019. (Epub ahead of print).
28.
Nicholson G, Ispoglou T, Bissas A. The impact of repetition mechanics on the adaptations resulting from strength-, hypertrophy-and cluster-type resistance training. Eur J Appl Physiol. 2016;116(10):1875–88.PubMedPubMedCentral
29.
Hardee JP, Lawrence MM, Zwetsloot KA, Triplett NT, Utter AC, McBride JM. Effect of cluster set configurations on power clean technique. J Sports Sci. 2013;31(5):488–96.PubMed
30.
Asadi A, Ramírez-Campillo R. Effects of cluster vs. traditional plyometric training sets on maximal-intensity exercise performance. Medicina. 2016;52(1):41–5.PubMed
31.
Izquierdo M, Ibanez J, González-Badillo JJ, Hakkinen K, Ratamess NA, Kraemer WJ, et al. Differential effects of strength training leading to failure versus not to failure on hormonal responses, strength, and muscle power gains. J Appl Physiol. 2006;100(5):1647–56.PubMed
32.
Moher D, Liberati A, Tetzlaff J, Altman DG. Preferred reporting items for systematic reviews and meta-analyses: the PRISMA statement. BMJ. 2009;339:b2535.PubMedPubMedCentral
33.
34.
Smart NA, Waldron M, Ismail H, Giallauria F, Vigorito C, Cornelissen V, et al. Validation of a new tool for the assessment of study quality and reporting in exercise training studies: TESTEX. Int J Evid Based Healthc. 2015;13(1):9–18.PubMed
35.
Hopkins WG, Marshall SW, Batterham AM, Hanin J. Progressive statistics for studies in sports medicine and exercise science. Med Sci Sports Exerc. 2009;41(1):3–13.PubMed
36.
37.
Egger M, Smith GD, Schneider M, Minder C. Bias in meta-analysis detected by a simple, graphical test. BMJ. 1997;315(7109):629–34.PubMedPubMedCentral
38.
Wood JA. Methodology for dealing with duplicate study effects in a meta-analysis. Organ Res Methods. 2007;11(1):79–95.
39.
Haff GG. Quantifying workloads in resistance training: a brief review. Strength Cond J. 2010;10:31–40.
40.
Iglesias-Soler E, Mayo X, Río-Rodríguez D, Carballeira E, Fariñas J, Fernández-Del-Olmo M. Inter-repetition rest training and traditional set configuration produce similar strength gains without cortical adaptations. J Sports Sci. 2016;34(15):1473–84.PubMed
41.
Morales-Artacho AJ, Padial P, García-Ramos A, Pérez-Castilla A, Feriche B. Influence of a cluster set configuration on the adaptations to short-term power training. J Strength Cond Res. 2018;32(4):930–7.PubMed
42.
Yazdani S, Aminaei M, Amirseifadini M. Effects of plyometric and cluster resistance training on explosive power and maximum strength in karate players. Int J Appl Exerc Physiol. 2017;6:34–44.
43.
Byrd R, Centry R, Boatwright D. Effect of inter-repetition rest intervals in circuit weight training on PWC170 during arm-kranking exercise. J Sport Med Phys Fit. 1988;28(4):336–40.
44.
Cuevas-Aburto J, Jukic I, Chirosa-Ríos LJ, González-Hernández JM, Janicijevic D, Barboza-González P, et al. Effect of traditional, cluster, and rest redistribution set configurations on neuromuscular and perceptual responses during strength-oriented resistance training. J Strength Cond Res. 2020. (Epub ahead of print).
45.
Korak JA, Paquette MR, Brooks J, Fuller DK, Coons JM. Effect of rest–pause vs. traditional bench press training on muscle strength, electromyography, and lifting volume in randomized trial protocols. Eur J Appl Physiol. 2017;117(9):1891–6.PubMed
46.
Arazi H, Khanmohammadi A, Asadi A, Haff GG. The effect of resistance training set configuration on strength, power, and hormonal adaptation in female volleyball players. Appl Physiol Nutr Metab. 2018;43(2):154–64.PubMed
47.
Carneiro MAS, de Oliveira Júnior GN, de Sousa JFR, Santagnello SB, Souza MVC, Orsatti FL. Effects of cluster training sets on muscle power and force–velocity relationship in postmenopausal women. Sport Sci for Health. 2019;16:257–65.
48.
Davies TB, Halaki M, Orr R, Mitchell L, Helms ER, Clarke J, et al. Effect of set-structure on upper-body muscular hypertrophy and performance in recreationally-trained males and females. J Strength Cond Res. 2020. (Epub ahead of print).
49.
Fariñas J, Mayo X, Giraldez-García MA, Carballeira E, Fernandez-Del-Olmo M, Rial-Vazquez J, et al. Set configuration in strength training programs modulates the cross education phenomenon. J Strength Cond Res. 2019. (Epud ahead of print).
50.
Folland JP, Irish C, Roberts J, Tarr J, Jones DA. Fatigue is not a necessary stimulus for strength gains during resistance training. Br J Sports Med. 2002;36(5):370–3.PubMedPubMedCentral
51.
Giessing J, Fisher J, Steele J, Rothe F, Raubold K, Eichmann B. The effects of low volume resistance training with and without advanced techniques in trained participants. J Sport Med Phys Fit. 2016;56(3):249–58.
52.
Iglesias-Soler E, Fernández-del-Olmo M, Mayo X, Fariñas J, Río-Rodríguez D, Carballeira E, et al. Changes in the force-velocity mechanical profile after short resistance training programs differing in set configurations. J Appl Biomech. 2017;33(2):144–52.PubMed
53.
Prestes J, Tibana RA, de Araujo SE, da Cunha ND, de Oliveira RP, Camarço NF, et al. Strength and muscular adaptations after 6 weeks of rest–pause vs. traditional multiple-sets resistance training in trained subjects. J Strength Cond Res. 2019;33:S113–21.PubMed
54.
55.
Stragier S, Baudry S, Carpentier A, Duchateau J. Efficacy of a new strength training design: the 3/7 method. Eur J Appl Physiol. 2019;119(5):1093–104.PubMed
56.
Oliver JM, Kreutzer A, Jenke S, Phillips MD, Mitchell JB, Jones MT. Acute response to cluster sets in trained and untrained men. Eur J Appl Physiol. 2015;115(11):2383–93.PubMed
57.
Vieira J, Dias MR, Lacio M, Schimitz G, Nascimento G, Panza P, et al. Resistance training with repetition to failure or not on muscle strength and perceptual responses. J Exerc Physiol Online. 2019;22:165–75.
58.
Gabbett TJ. The training—injury prevention paradox: should athletes be training smarter and harder? Br J Sports Med. 2016;50(5):273–80.PubMed
59.
Jukic I, Tufano JJ. Shorter but more frequent rest periods: no effect on velocity and power compared to traditional sets not performed to failure. J Hum Kinet. 2019;66(1):257–68.PubMedPubMedCentral
60.
Vasconcelos GC, Costa BDDV, Damorim IR, Santos TM, Cyrino ES, Junior DDL, et al. Do traditional and cluster-set resistance training systems alter the pleasure and effort perception in trained men? J Phys Educ Sport. 2019;19:823–8.
61.
Tufano JJ, Conlon JA, Nimphius S, Oliver JM, Kreutzer A, Haff GG. Different cluster sets result in similar metabolic, endocrine, and perceptual responses in trained men. J Strength Cond Res. 2019;33(2):346–54.PubMed
62.
Cormie P, McGuigan MR, Newton RU. Developing maximal neuromuscular power. Sports Med. 2011;41(1):17–38.PubMed
63.
Alcazar J, Guadalupe-Grau A, García-García FJ, Ara I, Alegre LM. Skeletal muscle power measurement in older people: a systematic review of testing protocols and adverse events. J Gerontol A Biol Sci Med Sci. 2018;73(7):914–24.PubMed
64.
Morrissey MC, Harman EA, Johnson MJ. Resistance training modes: specificity and effectiveness. Med Sci Sports Exerc. 1995;27(5):648–60.PubMed
65.
Pereira MI, Gomes PS. Movement velocity in resistance training. Sports Med. 2003;33(6):427–38.PubMed
66.
Crewther B, Keogh J, Cronin J, Cook C. Possible stimuli for strength and power adaptation. Sports Med. 2006;36(3):215–38.PubMed
67.
Hardee JP, Lawrence MM, Utter AC, Triplett NT, Zwetsloot KA, McBride JM. Effect of inter-repetition rest on ratings of perceived exertion during multiple sets of the power clean. Eur J Appl Physiol. 2012;112(8):3141–7.PubMed
68.
Taber C, Bellon C, Abbott H, Bingham GE. Roles of maximal strength and rate of force development in maximizing muscular power. J Strength Cond Res. 2016;38(1):71–8.
69.
McBride JM, Kirby TJ, Haines TL, Skinner J. Relationship between relative net vertical impulse and jump height in jump squats performed to various squat depths and with various loads. Int J Sports Physiol Perform. 2010;5(4):484–96.PubMed
70.
Morin JB, Jiménez-Reyes P, Brughelli M, Samozino P. When jump height is not a good indicator of lower limb maximal power output: theoretical demonstration, experimental evidence and practical solutions. Sports Med. 2019;49(7):999–1006.PubMed
71.
Jenkins ND, Housh TJ, Buckner SL, Bergstrom HC, Cochrane KC, Hill EC, et al. Neuromuscular adaptations after 2 and 4 weeks of 80% versus 30% 1 repetition maximum resistance training to failure. J Strength Cond Res. 2016;30(8):2174–85.PubMed
72.
Schoenfeld BJ, Contreras B, Krieger J, Grgic J, Delcastillo K, Belliard R, et al. Resistance training volume enhances muscle hypertrophy but not strength in trained men. Med Sci Sports Exerc. 2019;51(1):94.PubMed
73.
Schoenfeld BJ, Peterson MD, Ogborn D, Contreras B, Sonmez GT. Effects of low-vs. high-load resistance training on muscle strength and hypertrophy in well-trained men. J Strength Cond Res. 2015;29(10):2954–63.PubMed
74.
Naclerio FJ, Colado JC, Rhea MR, Bunker D, Triplett NT. The influence of strength and power on muscle endurance test performance. J Strength Cond Res. 2009;23(5):1482–8.PubMed
75.
Assuncao AR, Bottaro M, Ferreira-Junior JB, Izquierdo M, Cadore EL, Gentil P. The chronic effects of low-and high-intensity resistance training on muscular fitness in adolescents. PLoS ONE. 2016;11(8):e0160650.PubMedPubMedCentral
76.
Schoenfeld BJ, Ratamess NA, Peterson MD, Contreras B, Sonmez G, Alvar BA. Effects of different volume-equated resistance training loading strategies on muscular adaptations in well-trained men. J Strength Cond Res. 2014;28(10):2909–18.PubMed
77.
Zanchi NE, Lancha AH. Mechanical stimuli of skeletal muscle: Implications on mTOR/p70s6k and protein synthesis. Eur J Appl Physiol. 2008;102(3):253–63.PubMed
78.
McCormick R, Vasilaki A. Age-related changes in skeletal muscle: changes to life-style as a therapy. Biogerontology. 2018;19(6):519–36.PubMedPubMedCentral
79.
Rier HN, Jager A, Sleijfer S, Maier AB, Levin M-D. The prevalence and prognostic value of low muscle mass in cancer patients: a review of the literature. Oncologist. 2016;21(11):1396.PubMedPubMedCentral
80.
Suchomel TJ, Comfort P. Technical demands of strength training. In: Turner A, Comfort P, editors. Advanced strength and conditioning: an evidence-based approach. New York: Routledge; 2018. p. 249–73.
81.
Gong H, Jiang Q, Shen D, Gao J. Neuromuscular electrical stimulation improves exercise capacity in adult patients with chronic lung disease: a meta-analysis of English studies. J Thorac Dis. 2018;10(12):6722–32.PubMedPubMedCentral
82.
Jones LW, Eves ND, Haykowsky M, Freedland SJ, Mackey JR. Exercise intolerance in cancer and the role of exercise therapy to reverse dysfunction. Lancet Oncol. 2009;10(6):598–605.PubMed
83.
Iglesias-Soler E, Boullosa DA, Carballeira E, Sánchez-Otero T, Mayo X, Castro-Gacio X, et al. Effect of set configuration on hemodynamics and cardiac autonomic modulation after high-intensity squat exercise. Clin Physiol Funct Imaging. 2015;35(4):250–7.PubMed
84.
Ribeiro-Torres O, de Sousa AFM, Iglesias-Soler E, Fontes-Villalba M, Zouhal H, Carré F, et al. Lower cardiovascular stress during resistance training performed with inter-repetition rests in elderly coronary patients. Medicina. 2020;56(6):264.PubMedCentral
85.
McLean BD, Coutts AJ, Kelly V, McGuigan MR, Cormack SJ. Neuromuscular, endocrine, and perceptual fatigue responses during different length between-match microcycles in professional rugby league players. Int J Sports Physiol Perform. 2010;5(3):367–83.PubMed
86.
Doma K, Deakin GB, Bentley DJ. Implications of impaired endurance performance following single bouts of resistance training: an alternate concurrent training perspective. Sports Med. 2017;47(11):2187–200.PubMed
87.
Branscheidt M, Kassavetis P, Anaya M, Rogers D, Huang HD, Lindquist MA, et al. Fatigue induces long-lasting detrimental changes in motor-skill learning. eLife. 2019;8:e40578.PubMedPubMedCentral
Metadata
Title
Chronic Effects of Altering Resistance Training Set Configurations Using Cluster Sets: A Systematic Review and Meta-Analysis
Authors
Timothy B. Davies
Derek L. Tran
Clorinda M. Hogan
G. Gregory Haff
Christopher Latella
Publication date
01-04-2021
Publisher
Springer International Publishing
Published in
Sports Medicine / Issue 4/2021
Print ISSN: 0112-1642
Electronic ISSN: 1179-2035
DOI
https://doi.org/10.1007/s40279-020-01408-3

Other articles of this Issue 4/2021

Sports Medicine 4/2021 Go to the issue

Original Research Article

Hitting the Target but Missing the Point? Modelling Health and Economic Impacts of Different Approaches to Meeting the Global Action Plan for Physical Activity Target

Systematic Review

Vestibular and Ocular/Oculomotor Assessment Strategies and Outcomes Following Sports-Related Concussion: A Scoping Review

Letter to the Editor

Response to the United Nations Human Rights Council’s Report on Race and Gender Discrimination in Sport: An Expression of Concern and a Call to Prioritise Research

Correction

Correction to: The Effects of On-Field Heat Index and Altitude on Concussion Assessments and Recovery Among NCAA Athletes

Review Article

Periodization: Variation in the Definition and Discrepancies in Study Design

Review Article

Recommendations for Hamstring Function Recovery After ACL Reconstruction