Cluster set resistance training reduced acute fatigue compared to traditional sets in resistance-trained adults.

A randomized controlled trial involving 36 resistance-trained males and females compared cluster set (CS) resistance training against traditional set (TS) resistance training. The study setting was not reported, and the follow-up period lasted 1.4 months. Secondary outcomes included acute responses such as blood lactate, mean propulsive velocity, velocity loss, countermovement jump height, modified reactive strength index, rating of perceived exertion, delayed onset muscle soreness, and short recovery and stress scale. Chronic adaptations assessed included 1RM, relative isometric peak force, muscle endurance, CMJ height, velocity at 70% 1RM, and load-velocity profiling.

regarding acute fatigue, cluster sets displayed higher barbell velocities and lower fatigue compared to traditional sets. Specifically, velocity loss showed effect sizes ranging from g = -0.56 to -2.16 favoring CS. Blood lactate levels were lower with CS (g = -0.51 to -1.86), and rating of perceived exertion was reduced (g = -0.91). In contrast, chronic adaptations for 1RM showed comparable improvements between groups, with effect sizes of g = 0.28 for CS and g = 0.23 for TS. Similarly, muscle endurance improvements were comparable (CS: g = 0.48; TS: g = 0.50), and velocity at 70% 1RM showed similar gains (CS: g = 1.18; TS: g = 1.32).

No significant improvements were observed for CMJ height or isometric peak force, as effect sizes were not reported for these outcomes. Load-velocity profiling demonstrated distinct adaptations, with CS showing a shallower slope. Safety data indicated no reported adverse events. The study limitations include the small sample size of 36 participants and the lack of reported primary outcomes or specific setting details. These results suggest that cluster sets may offer benefits for managing acute fatigue and maintaining velocity during resistance training sessions, though further research is needed to confirm these findings in broader populations.