Are cluster sets an effective method to induce muscular hypertrophy in response to resistance training?

• Published in: Revista Brasileira de Ciências do Esporte Vol. 42
• Main Authors: Erick Carlos da Cunha Totó, Miguel Soares Conceição, Amilton Vieira, Fernando Pareja-Blanco, Martim Bottaro, Daniel Boullosa
• Format: Journal Article
• Language: English
• Published: Colégio Brasileiro de Ciências do Esporte 2020
• Subjects: Cross sectional area; Muscle adaptations; Set configuration; Strength training
• ISSN: 2179-3255
• DOI: 10.1590/rbce.42.2019.071

ABSTRACT There are a plethora of studies that have analyzed the effects of different resistance training methods on muscle hypertrophy. Recent studies have pointed out some potential advantage of training using cluster sets (CS) compared with traditional sets. It is still unclear whether CS are an effective method. The objective of this review was to investigate and discuss the current knowledge about the effect of CS on muscle hypertrophy. Four studies investigating the effect of CS on muscle hypertrophy were found. These studies demonstrated that CS induced similar or lower muscle hypertrophy than traditional sets. Thus, CS may lead to muscle hypertrophy, but did not provide a superior stimulus when compared to traditional sets of equated load.