Use Cluster Sets to Build Muscle and Push Through Plateaus, Says Study – Here's How
New muscle building methods can add some much needed variety to our training. We know we should stay consistent with our programme and make sure we cover the basics, but as long as we're implementing progressive overload, we can introduce tweaks to our reps and sets to push through training plateaus.
One particular method of increasing our strength and hypertrophy efforts is employing something called 'cluster sets'. Cluster sets include completing a traditional set broken into smaller groups of reps, with short rests between them. Now, a new study has tested the efficacy of cluster sets by comparing them to normal sets, and the results suggest they could be just as effective as our 3 x 10s.
The Study
The study, published in The European Journal of Applied Physiology, aimed to compare the effects of cluster sets and traditional sets on muscle hypertrophy in experienced lifters.
The Methods
The researchers included the following methods:
10 experienced lifters took part in the study.
There was a within-study design, meaning each participant trained one leg with traditional sets and the other with cluster sets.
The intervention lasted 8 weeks, with two sessions a week.
The programme included the leg press and leg extension exercises.
For traditional sets, 12 reps and 5 sets were completed.
For cluster sets, 3 clusters of 4 reps per set were completed, with 20 second intra-set rests.
Weights were adjusted to 0-1 reps in reserve (RIR) for both protocols to control effort level.
Muscle thickness was assessed with ultrasound. Lean tissue mass was measured using DEXA x-ray (dual-energy x-ray absorptiometry). Training volume (sets × reps × load) was tracked to ensure fairness.
The Results
Both cluster sets and traditional sets led to significant increases in muscle thickness and lean mass over the 8-week intervention.
No significant differences were found between cluster sets and traditional sets in muscle growth or training volume.
Volume increased progressively over time in both protocols, but no significant differences were observed between them.
The researchers concluded that, 'When sets, repetitions, and load adjustments were equalised based on RIR, a cluster set protocol elicits similar increases in muscle thickness and lean mass compared to a traditional set protocol.
What Does This Mean For Us?
There are some limitations to the study, for example the sample size was quite small, with only 10 participants — this can effect the ability to use the study on broader populations. As well as this, using a DEXA scan has its limits in terms of accuracy, and can be affected by hydration levels. There also could be an element of cross-education occurring (when training one limb leads to strength or neural adaptations in the untrained limb). Despite this, the study is interesting and could encourage us to include cluster sets in order to gain strength and size.
Cluster sets have long been used to improve strength levels. With the new evidence, we can also implement them to potentially increase hypertrophy. You can include them in your training using the following example of one set, which can repeat 3-5 times for lifts such as deadlifts, bench press or squats. They are also highly effective for those who wish to achieve their first pull-up.
Cluster Set Example
Cluster 1: 2 reps
Rest 10 to 30 seconds
Cluster 2: 2 reps
Rest 10 to 30 seconds
Cluster 3: 2 reps
Rest 10 to 30 seconds
Cluster 4: 2 reps
Rest 10 to 30 seconds
Cluster 5: 2 reps
Rest 2-3 minutes before next set
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