Split into several mini-sets, cluster sets are an effective way to boost strength and power and minimize fatigue
In strength and conditioning training, a cluster set is an excellent strategy to preserve the velocity of an exercise across a series of repetitions (referred to as ‘sets’). By doing so, enhancement of strength, power, and hypertrophy is achieved. According to a section of researchers, cluster sets may be causing less fatigue than straight sets, even when the work volume is higher. In simpler terms, a cluster set is a set that’s split into several mini-sets, with short intra-set rest periods between them during weight and strength training. The weight is re-racked or put down during these short rest periods. These rest periods allow the muscles a brief respite before the next mini-set.
What are cluster sets?
It’s a term used to describe the restructuring of a traditional set that allows for increased performance. For instance, you might do three reps, re-rack the weight, rest 20 seconds, grab the weight and do three more reps, re-rack and rest for another 20 seconds, then pick up the weight and do two more reps before ending the cluster set. After that, you’d take a much longer rest—at least three minutes, and sometimes more than five—before doing the next cluster set.
Why is it opted for?
Cluster sets are a way by which higher quality outputs are maintained with higher relative intensities. In this way, an individual is able to possibly operate at a higher volume load. “Additionally, cluster sets can be used as a means of minimising fatigue and decreasing the perception of effort by limiting the extended duration of a set. Instead of performing traditional sets of ten repetitions (i.e. 3×10) with 90 seconds of rest between each set, an individual can perform ten sets of three repetitions with 20 seconds of rest between each set. When compared, both strategies saw increases in strength, balance, and endurance, but the cluster set strategy was accomplished with a lower perception of effort,” writes Cody Roberts, who has been a strength and conditioning coach within NCAA Division I sports since 2008, in an article published on ‘Science For Sport.’
How to perform cluster sets?
According to Cody Robert’s article, a basic cluster set is accomplished by performing 1-5 repetitions with maximal effort (e.g. back squat). “The athlete then racks the bar and steps out from underneath to passively rest for 15-40 seconds before getting back under the bar, unracking, and repeating an additional 1-5 repetitions with maximal effort. Some research suggests resting >20-sec, but that depends on the exercise (e.g. power clean) (10). This can be repeated as long as quality and performance output remain. Importantly, there is still a full rest period of 2-3 minutes between sets to allow for recovery and performance of multiple sets,” reads the article.
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