Effect of high-volume cluster sets versus lower-volume traditional sets on muscular performance

Similar muscle performance adaptations have been shown following volume-equated resistance training using cluster (CLUS) versus traditional (TRAD) set structures. This study aimed to examine the effects of higher-volume CLUS compared to lower-volume TRAD set structures on muscle performance.

Twenty resistance-trained males (age 20.9±4.3 years) were randomized into one of two bench press training routines performed for 6 weeks. Subjects in CLUS (N.=10), performed six sets of five repetitions at 85% one-repetition maximum (1RM) with 30 seconds inter-repetition rest and three minutes of inter-set rest. In contrast, subjects in TRAD (N.=10) performed three sets of five repetitions at 85% 1RM with five minutes of inter-set rest. Muscular strength (1RM), concentric velocity, power, local muscular endurance and maintenance of muscle performance (in training sessions) were assessed.

For 1RM there was a significant time effect (P<0.001) with moderate effect sizes (ES) within each group (CLUS: ES=0.48; TRAD: ES=0.67). A trend towards significant time effect was found for concentric velocity (P=0.05; CLUS: ES=-0.36; TRAD ES=-0.96). There were no other significant time or group effects nor group × time interactions. Greater maintenance of concentric velocity and power (sets 1-3) was found for CLUS compared to TRAD at week one (P<0.05) but not at week 6.

High load resistance training in the bench press exercise, utilizing intra-set rest periods to increase the training volume, does not yield any muscular performance benefits compared to traditional set structures.