Acute Responses and Chronic Adaptations to Cluster Versus Traditional Set Resistance Training in Males and Females.

Cluster sets displayed higher barbell velocities and lower acute fatigue compared to traditional sets across multiple objective measures.

• Velocity loss effect sizes ranged from g = -0.56 to -2.16 favoring cluster sets
• Blood lactate effect sizes ranged from g = -0.51 to -1.86 favoring cluster sets
• RPE effect size was g = -0.91 favoring cluster sets
• Traditional sets did not demonstrate lower fatigue in any acute measure

Both cluster set and traditional set protocols produced comparable improvements in 1-repetition maximum strength.

• CS 1RM improvement effect size: g = 0.28
• TS 1RM improvement effect size: g = 0.23
• The study used a 6-week linear periodised resistance training programme in the back squat
• Thirty-six resistance-trained females and males were randomly assigned to CS or TS groups

Both protocols produced comparable improvements in muscle endurance and velocity at 70% 1RM.

• Muscle endurance effect sizes were nearly identical: CS g = 0.48 and TS g = 0.50
• Velocity at 70% 1RM (v70) effect sizes were CS g = 1.18 and TS g = 1.32
• No significant improvements were observed in CMJ height or isometric peak force in either group

Post-intervention load-velocity profiling revealed distinct adaptations between protocols, with cluster sets demonstrating a shallower slope.

• The shallower L-V profile slope in the CS group indicates higher velocities at heavier loads
• These distinct L-V profile adaptations were identified through post-intervention profiling
• TS did not show the same L-V profile shift as CS

Sex differences in acute responses were minimal, with females displaying lower lactate and RPE, while longitudinal adaptations were similar between sexes.

• Females demonstrated lower blood lactate responses than males
• Females demonstrated lower RPE than males
• Chronic/longitudinal adaptations were similar between females and males
• Both sexes were included in the 36-participant sample randomly assigned to CS or TS

Acute responses were assessed using both objective and subjective measures across a 6-week resistance training intervention.

• Objective measures included blood lactate, mean propulsive velocity, velocity loss, countermovement jump height, and modified reactive strength index
• Subjective measures included rating of perceived exertion, delayed onset muscle soreness, and the short recovery and stress scale
• Chronic adaptations measured included 1RM, relative isometric peak force, muscle endurance, CMJ height, v70, and load-velocity profiling
• The study used a randomised group design with resistance-trained participants