Cluster Set Science For Muscle Growth: NEW RESEARCH

#shreddedsportsscience #clustersets #exercisescience
Cluster Sets are a viable option as a training tool. This video looks at recent research into the topic.
Tufano et al 2017 Theoretical and Practical Aspects of Different Cluster Set Structures: A Systematic Review
Latella et al.2019 The Acute Neuromuscular Responses to Cluster Set Resistance
Training: A Systematic Review and Meta‑Analysis
Davies et al. 2021 Chronic Effects of Altering Resistance Training Set Configurations Using Cluster Sets: A Systematic Review and Meta-Analysis
Fitness. Comedy. Social Media Satire.
This is Shredded Sports Science by James Linker
I hold multiple academic Sports Science Degrees, additional fitness certifications and endless Dad jokes.
I do not sell any courses or services and I do not take any paid sponsorships.

[tanethy]

a John Meadows favourite, damn you james hit me in the feels

[Cavouku]

I think this is what's going to help me get over my "pull-up anxiety", especially when I'm doing weighted vest pull-ups. I tend to hesitate for a long while after my inter-set rest period, because I keep thinking "6-8 reps of this is gonna be rough".

But doing it in bunches of 2-4 with a 10-30s rest in-between? I think I can handle that 👍

[mariusmyhre]

We all know that going forward, youtube will be swarming with fitness "influencers" talking about cluster sets like THEY always knew it was the real deal.

[AP-gkse]

I have been having decent success with DC training. I like the rest pause sets, definitely gets the muscles worked while reducing time in the gym and the load on my joints.

[MrJersey]

You know your stuff and we thank you. I started doing cluster sets for two weeks and they work and don't feel so tired. We appreciate you, thanks again.

[CorvoFG]

Been doing clusters since June. Bloody hell do they kick gains into gear.

Increase the weight from your normal set lift and do 3x4 with 30 secs between each 4 reps. Three minutes rest at the set end. Means you spend longer in the gym but I can’t argue with my own results. Really excellent for squat & bench.

[BOALL]

Interesting. I've been using cluster sets for a while. They do help stave off fatigue and seem to still get the same results.

They do come in handy if you're going for a more strength and power building session. Just keep the breaks short but enough to recoup then hit it heavy again.

[anomalyperformance]

One of the authors, Dr Haff, was one of my lecturers at uni. Very insightful man and always produces quality research.

[theXparkourXguy]

This is such an incredible channel, i have never once regretted subscribing in the long time i have. Have ever been a lecturer at a university or such you presentation are of incredible quality

[MrMetamorFitness]

I love working CS with clients during first phases of max load training cycles.

Also been implementing high volume MYOreps for hypertrophy segments when running short on time.

Love the content!

[QuagaarWarrior]

As a beginner I find this idea appealing. Currently as I get toward the end of my set and fatigue is setting in I can feel that my form and body shape isn't as good as it was during the first few reps. So this may actually help prevent injury

[za.]

James, I would love to see a video on you... by you of course. How you got into training, how sports science application had helped your fitness journey. My housemate at Uni did Sports Science, I found it utterly fascinating when we use to talk about training and sports.

[GuestFriendsPlay]

Honestly, one of the best ways to break through plateaus. This helped me a lot with pull-up volume a few years ago.

Major con: you're definitely going to spend longer in the gym. If you're already the type who needs to squeeze in a workout during your busy days, it can be tricky to program in cluster sets

[shaksper]

FAQ
"Chronic effects" = long-term effects
"Acute RT session" = individual workout
"Attenuate" = reduce

[MutleeIsTheAntiGod]

Thanks for the explanation. I unknowingly was already incorporating them simply from fatigue, so the fact it may be beneficial overall is a major reassurance

[xn-triq]

I just pause for a few seconds on my later set's to achieve my required rep range, if I write down 12 reps you better believe I'm going to get 12 reps, no matter how many times I have to take a mini break 🤣

[Moose]

That’s really interesting! I may start trying these for things like pull-ups and barbell rows, where form breakdown can be an issue for me!

[Gutpunch]

I've never heard of this before, thank you. I feel like I've been struggling lately to add weight, because I've always felt like I have to do my 12, 10, 8 sets. With this I feel like you can push heavier weights with the additional rest. Will be trying this for sure.

[madtitan]

I started doing "cluster sets" for pull ups about a month ago - I didn't know they were called that. I started doing them that way because 3 pull ups doesn't bother my elbow tendinopathy - even if I do multiple sets. If I try to do a higher rep sets, the pain gets intense as the set goes, and the pain lasts into the next week. I can do more reps per session this way and the tendinopathy is decreasing.

[iBoxPhone]

Dude this is great news! Last night I felt bad because I had to split up a couple sets towards the end since I was fairly exhausted. Glad I’m not doing anything negative.