Cluster set resistance exercise preserves barbell velocity better than traditional sets in strength-trained individuals

This randomized crossover trial evaluated six strength-trained individuals to compare cluster set resistance exercise against traditional set resistance exercise. The intervention involved cluster set resistance exercise with 30 s intra-set rest intervals after the second and fourth repetitions. The comparator was traditional set resistance exercise with continuous repetitions. The primary outcome measured was barbell velocity loss. Secondary outcomes included oxygen uptake, blood lactate concentrations, and model-based indices of energy system engagement. Follow-up was acute.

Results showed better preservation of barbell velocity with the cluster set compared with the traditional set. Blood lactate concentrations were lower with the cluster set compared with the traditional set. The metabolic pattern alactic component was higher with the cluster set compared with the traditional set. The metabolic pattern lactic component was lower with the cluster set compared with the traditional set. No adverse events or discontinuations were reported. Tolerability was not reported.

The study had a small sample size of 6 participants. This limitation restricts the ability to generalize findings. Practice relevance suggests set structure can influence the acute physiological-performance profile of resistance exercise. Clinicians should not extrapolate these results to other exercises beyond the back squat or to individuals who are not strength-trained.