Eight resistance-trained men completed three protocols separated by 48-96 hours. Each protocol included 36 repetitions with the same rest duration, but the frequency and length of rest periods differed. The cluster sets of four (CS4) protocol included 30 s of rest after the 4th, 8th, 16th, 20th, 28th, and 32nd repetition in addition to 120 s of rest after the 12th and 24th repetition. For the other two protocols, the total 420 s rest time of CS4 was redistributed to include nine sets of four repetitions (RR4) with 52.5 s of rest after every four repetitions, or 36 sets of single repetitions (RR1) with 12 s of rest after every repetition. Mean (MF) and peak (PF) force, velocity (MV and PV), and power output (MP and PP) were measured during 36 repetitions and were collapsed into 12 repetitions for analysis. Repeated measures ANOVA 3 (protocol) x 12 (repetition) showed a protocol x repetition interaction for PF, MV, PV, MP, and PP (p-values from <0.001 to 0.012). No interaction or main effect was present for MF. During RR1, MV, PV, MP, and PP were maintained, but decreased throughout every 4-repetition sequence during CS4 and RR4. During CS4 and RR4, PF was less following a rest period compared to subsequent repetitions, whereas PF was maintained during RR1. These data indicate that rest redistribution results in similar average kinetics and kinematics, but if total rest time is redistributed to create shorter but more frequent sets, kinetics and kinematics may remain more constant.

Center for Sport Performance California State University Fullerton California USA

Centre for Exercise and Sports Science Research Edith Cowan University Joondalup Australia

Faculty of Physical Education and Sport Charles University Prague Czech Republic

Hurley Surfing Australia High Performance Centre Casuarina Australia

Zobrazit více v PubMed

Asadi A, Ramirez-Campillo R.. Effects of cluster vs. traditional plyometric training sets on maximal-intensity exercise performance. Medicina. 2016;52:41–45. PubMed

Cormie P, McBride JM, McCaulley GO.. Validation of power measurement techniques in dynamic lower body resistance exercises. J Appl Biomech. 2007;23:103–118. PubMed

de Souza TP, Fleck SJ, Simão R, Dubas JP, Pereira B, de Brito Pacheco EM, da Silva AC, de Oliveira PR.. Comparison between constant and decreasing rest intervals: influence on maximal strength and hypertrophy. J Strength Cond Res. 2010;24:1843–1850. PubMed

Denton J, Cronin JB.. Kinematic, kinetic, and blood lactate profiles of continuous and intraset rest loading schemes. J Strength Cond Res. 2006;20:528–534. PubMed

Faigenbaum AD, Kraemer WJ, Blimkie CJR, Jeffreys I, Micheli LJ, Nitka M, Rowland TW.. Youth resistance training: updated position statement paper from the national strength and conditioning association. J Strength Cond Res. 2009;23:S60–S79. PubMed

Fry AC.. The role of resistance exercise intensity on muscle fibre adaptations. Sports Med. 2004;34:663–679. PubMed

García-Ramos A, Padial P, Haff GG, Argüelles-Cienfuegos J, García-Ramos M, Conde-Pipó J, Feriche B.. Effect of different inter-repetition rest periods on barbell velocity loss during the ballistic bench press exercise. J Strength Cond Res. 2015;29:2388–2396. PubMed

Girman JC, Jones MT, Matthews TD, Wood RJ.. Acute effects of a cluster-set protocol on hormonal, metabolic and performance measures in resistance-trained males. Eur J Sport Sci. 2014;14:151–159. PubMed

Haff GG, Whitley A, McCoy LB, O’Bryant HS, Kilgore JL, Haff EE, Pierce K, Stone MH.. Effects of different set configurations on barbell velocity and displacement during a clean pull. J Strength Cond Res. 2003;17:95–103. PubMed

Hansen KT, Cronin JB, Newton MJ.. The effect of cluster loading on force, velocity, and power during ballistic jump squat training. Int J Sports Physiol Perform. 2011;6:455–468. PubMed

Hardee JP, Triplett NT, Utter AC, Zwetsloot KA, McBride JM.. Effect of interrepetition rest on power output in the power clean. J Strength Cond Res. 2012;26:883–889. PubMed

Iglesias-Soler E, Boullosa DA, Carballeira E, Sanchez-Otero T, Mayo X, Castro-Gacio X, Dopico X.. Effect of set configuration on hemodynamics and cardiac autonomic modulation after high-intensity squat exercise. Clin Physiol Funct Imaging. 2014;35:250–257. PubMed

Iglesias-Soler E, Carballeira E, Sanchez-Otero T, Mayo X, Fernandez-Del-Olmo M.. Performance of maximum number of repetitions with cluster set configuration. Int J Sports Physiol Perform. 2013;9:637–642. PubMed

Iglesias-Soler E, Carballeira E, Sanchez-Otero T, Mayo X, Jimenez A, Chapman ML.. Acute effects of distribution of rest between repetitions. Int J Sports Med. 2012;33:351–358. PubMed

Jovanovic M, Flanagan EP.. Researched applications of velocity based strength training. J Aust Strength Cond. 2014;22:58–69.

Joy JM, Oliver JM, McCleary SA, Lowery RP, Wilson JM.. Power output and electromyography activity of the back squat exercise with cluster sets. J Sports Science. 2013;1:37–45.

Lawton TW, Cronin JB, Lindsell RP.. Effect of interrepetition rest intervals on weight training repetition power output. J Strength Cond Research. 2006;20:172–176. PubMed

Matuszak ME, Fry AC, Weiss LW, Ireland TR, McKnight MM.. Effect of rest interval length on repeated 1 repetition maximum back squats. J Strength Cond Res. 2003;17:634–637. PubMed

Medeiros HS, Mello RS, Amorim MZ, Koch AJ, Machado M.. Planned intensity reduction to maintain repetitions within recommended hypertrophy range. Int J Sports Physiol Perform. 2013;8:384–390. PubMed

Moir GL, Graham BW, Davis SE, Guers JJ, Witmer CA.. Effect of cluster set configurations on mechanical variables during the deadlift exercise. J Hum Kinet. 2013;39:15–23. PubMed PMC

Moreno SD, Brown LE, Coburn JW, Judelson DA.. Effect of cluster sets on plyometric jump power. J Strength Cond Res. 2014;28:2424–2428. PubMed

Myer GD, Ford KR, Palumbo OP, Hewett TE.. Neuromuscular training improves performance and lower-extremity biomechanics in female athletes. J Strength Cond Res. 2005;19:51–60. PubMed

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;115:2383–2393. PubMed

Oliver JM, Kreutzer A, Jenke SC, Phillips MD, Mitchell JB, Jones MT.. Velocity drives greater power observed during back squat using cluster sets. J Strength Cond Res. 2016;30:235–243. PubMed

Padulo J, Mignogna P, Mignardi S, Tonni F, D’Ottavio S.. Effect of different pushing speeds on bench press. Int J Sports Med. 2012;33:376–380. PubMed

Pareja-Blanco F, Rodriguez-Rosell D, Sanchez-Medina L, Sanchis-Moysi J, Dorado C, Mora-Custodio R, Yanez-Garcia JM, Morales-Alamo D, Perez-Suarez I, Calbet JA, Gonzalez-Badillo JJ.. Effects of velocity loss during resistance training on athletic performance, strength gains and muscle adaptations. Scand J Med Sci Sports. 2016 doi: 10.1111/sms.12678. (epub ahead of print) PubMed DOI

Selye H.. Stress and the general adaptation syndrome. Br Medical J. 1950;1:1383. PubMed PMC

Tufano JJ, Brown LE, Haff GG.. Theoretical and practical aspects of different cluster set structures: a systematic review. J Strength Cond Res. 2017;3:848–867. PubMed

Tufano JJ, Conlon JA, Nimphius S, Brown LE, Banyard HG, Williamson BD, Bishop LG, Hopper AJ, Haff GG.. Cluster sets permit greater mechanical stress without decreasing relative velocity. Int J Sports Physiol Perform. 2016a (epub ahead of print) PubMed

Tufano JJ, Conlon JA, Nimphius S, Brown LE, Seitz LB, Williamson BD, Haff GG.. Cluster sets maintain velocity and power during high-volume back squats. Int J Sports Physiol Perform. 2016b;7:885–892. PubMed

Velocity-Based Resistance Training Monitoring: Influence of Lifting Straps, Reference Repetitions, and Variable Selection in Resistance-Trained Men

The Effects of Set Structure Manipulation on Chronic Adaptations to Resistance Training: A Systematic Review and Meta-Analysis

Acute Effects of Cluster and Rest Redistribution Set Structures on Mechanical, Metabolic, and Perceptual Fatigue During and After Resistance Training: A Systematic Review and Meta-analysis

Impact of Rest-Redistribution on Fatigue During Maximal Eccentric Knee Extensions

Rest Redistribution Functions as a Free and Ad-Hoc Equivalent to Commonly used Velocity-Based Training Thresholds During Clean Pulls at Different Loads

Shorter But More Frequent Rest Periods: No Effect on Velocity and Power Compared to Traditional Sets Not Performed to Failure

Cluster sets vs. traditional sets: Levelling out the playing field using a power-based threshold