"Cluster sets are rapidly becoming a popular way to structure strength training.⠀
Cluster sets can allow the use of heavier loads for the same number of reps, when compared with traditional straight sets. Alternatively, they can be used to achieve faster bar speeds with a similar load, because fatigue is kept to a minimum. And since fatigue is reduced, the sense of effort (RPE) is often lower as well.⠀
Heavier loads and faster bar speeds both produce specific (central and peripheral) adaptations that are very beneficial for athletes. ⠀
Heavier loads *likely* cause greater ↑ in 1️⃣ tendon stiffness, 2️⃣ lateral force transmission, 3️⃣ neural drive in maximal (sustained) contractions, and 4️⃣ coordination for heavy loads, all of which *probably* contribute to the greater gains in maximum strength that occur.⠀
Faster bar speeds *likely* cause greater ↑ in 1️⃣ early phase neural drive, 2️⃣ single fiber contractile velocity, 3️⃣ type IIX fiber retention, 4️⃣ reductions in coactivation, and 5️⃣ coordination at high speeds, all of which *probably* contribute to the greater gains in high-velocity strength that occur.⠀
On the other hand, traditional straight sets are probably superior for hypertrophy, because of the closer proximity to muscular failure (assuming that volume is matched). But for athletes, if the choice is between being 🅰 big, or 🅱 strong and fast, it should not be a hard decision to make... -------------------- #sandcresearch #strengthandconditioning #strengthtraining #strength #sportsscience #exercisescience #biomechanics #performance #research #science #sciencetopractice #infographic #infographics #hypertrophy #muscle #gains #fit #gymlife #athlete #athletes #athletic #cluster #clusters #clustertraining #intrasetrest #restperiods"