Effects of Cluster Training on Muscle Hypertrophy: A Systematic Review

Authors

  • Miguel Alarcón-Rivera School of Sports Sciences, Faculty of Health, Universidad Santo Tomás, Chile, Chile https://orcid.org/0000-0001-8341-5567
  • Luis Benavides-Roca Departamento de deportes, Universidad Católica del Maule, Chile. ORCID, Chile
  • Eduardo Guzmán-Muñoz School of Kinesiology, Faculty of Health, Universidad Santo Tomás, Chile, Chile
  • Cristian Salazar-Orellana Escuela de Ciencias del Deporte y Actividad Física, Facultad de Salud, Universidad Santo Tomás, Talca, Chile https://orcid.org/0000-0002-3431-3203

DOI:

https://doi.org/10.15359/mhs.21-1.16859

Keywords:

hypertrophy, resistance training, exercise, mechanical tension, body composition, fitness

Abstract

Objective: The aim of this systematic review was to determine the effects of cluster training on muscle
hypertrophy.
Methodology: A literature search was performed in the electronic databases Pubmed, Scopus and Web of Science,
using the following keywords: “cluster training”, “rest interval”, “rest pause”, “hypertrophy”, “resistance training”
and “cross sectional area”. We included clinical trials that used cluster training as an intervention in people over 18
years of age of both sexes.
Results: The systematic review obtained during the search of the databases consulted yielded a total of 23 potentially eligible articles, of which a sample of 9 was taken from which results could be obtained that responded to the objective of this review. The number of participants from the 9 eligible articles was 172 subjects. Cluster workouts allow for increased training volume and intensity without causing high levels of fatigue, thus favoring the development of muscle
hypertrophy.
Conclusions: The results of this systematic review suggest that cluster training can be an effective tool for the development of muscle hypertrophy.

Author Biography

Eduardo Guzmán-Muñoz, School of Kinesiology, Faculty of Health, Universidad Santo Tomás, Chile

Kinesiologo. Licenciado en Kinesiología. Magister en ciencias de la salud y el deporte. Doctor en ciencias de la actividad física

References

Ackland, T. R., Lohman, T. G., Sundgot-Borgen, J., Maughan, R. J., Meyer, N. L., Stewart, A. D., & Müller, W. (2012). Current status of body composition assessment in sport. Sports medicine, 42(3), 227-249.

Ahtiainen, J. P., Pakarinen, A., Alen, M., Kraemer, W. J., y Häkkinen, K. (2003). Muscle hypertrophy, hormonal adaptations and strength development during strength training in strength-trained and untrained men. European journal of applied physiology, 89(6), 555-563. doi https://doi.org/10.1007/s00421-003-0833-3

American College of Sports Medicine. (2009). American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Medicine and science in sports and exercise, 41(3), 687-708. doi https://doi.org/10.1249/mss.0b013e3181915670

Baz-Valle, E., Fontes-Villalba, M., y Santos-Concejero, J. (2021). Total number of sets as a training volume quantification method for muscle hypertrophy: a systematic review. The Journal of Strength & Conditioning Research, 35(3), 870-878. doi: https://doi.org/10.1519/JSC.0000000000002776

Arazi, H., Khoshnoud, A., Asadi, A., y Tufano, J. J. (2021). The effect of resistance training set configuration on strength and muscular performance adaptations in male powerlifters. Scientific Reports, 11(1), 1-10. doi https://doi.org/10.1038/s41598-021-87372-y

Benito, P. J. (2008). Conceptos avanzados del entrenamiento con cargas. Círculo rojo.

Carneiro, M. A. S., de Oliveira Júnior, G. N., de Sousa, J. F. R., Souza, M. V. C., y Orsatti, F. L. (2020). Cluster training sets is an important stimulus for promoting gains in muscle power regardless of resistance training program design in older women. Science & Sports, 35(4), 239-e1. doi https://doi.org/10.1016/j.scispo.2019.08.003

Carneiro, M. A., de Oliveira Júnior, G. N., de Sousa, J. F., Santagnello, S. B., Souza, M. V., y Orsatti, F. L. (2019). Effects of cluster training sets on muscle power and force–velocity relationship in postmenopausal women. Sport Sciences for Health, 1-9. doi https://doi.org/10.1007/s11332-019-00599-1

Chicharro, J. L., & Vaquero, A. F. (2006). Fisiología del ejercicio/Physiology of Exercise. Ed. Médica Panamericana.

Damas, F., Phillips, S. M., Libardi, C. A., Vechin, F. C., Lixandrão, M. E., Jannig, P. R., ... y Ugrinowitsch, C. (2016). Resistance training‐induced changes in integrated myofibrillar protein synthesis are related to hypertrophy only after attenuation of muscle damage. The Journal of physiology, 594(18), 5209-5222. doi https://doi.org/10.1113/JP272472

Duffey, M. J., y Challis, J. H. (2007). Fatigue effects on bar kinematics during the bench press. Journal of Strength and Conditioning Research, 21(2), 556. doi https://doi.org/10.1519/00124278-200705000-00046

Fisher, J., Steele, J., Bruce-Low, S., y Smith, D. (2011). Evidence based resistance training recommendations. Medicina Sportiva, 15(3), 147-162. doi https://doi.org/10.2478/v10036-011-0025-x

Figueiredo, V. C., de Salles, B. F., y Trajano, G. S. (2018). Volume for muscle hypertrophy and health outcomes: the most effective variable in resistance training. Sports Medicine, 48(3), 499-505. doi https://doi.org/10.1007/s40279-017-0793-0

Fosbøl, M. Ø., & Zerahn, B. (2015). Contemporary methods of body composition measurement. Clinical physiology and functional imaging, 35(2), 81-97. doi https://doi.org/10.1111/cpf.12152

Haff, G. G., Hobbs, R. T., Haff, E. E., Sands, W. A., Pierce, K. C., & Stone, M. H. (2008). Cluster training: A novel method for introducing training program variation. Strength & Conditioning Journal, 30(1), 67-76. doi 10.1519/SSC.0b013e31816383e1

Hansen, K. T., Cronin, J. B., y Newton, M. J. (2011a). The effect of cluster loading on force, velocity, and power during ballistic jump squat training. International journal of sports physiology and performance, 6(4), 455-468. doi https://doi.org/10.1123/ijspp.6.4.455

Hansen, K. T., Cronin, J. B., Pickering, S. L., y Newton, M. J. (2011b). Does cluster loading enhance lower body power development in preseason preparation of elite rugby union players?. The Journal of Strength & Conditioning Research, 25(8), 2118-2126 doi 10.1519/JSC.0b013e318220b6a3

Hardee, J. P., Triplett, N. T., Utter, A. C., Zwetsloot, K. A., y Mcbride, J. M. (2012). Effect of interrepetition rest on power output in the power clean. The Journal of Strength & Conditioning Research, 26(4), 883-889. doi: 10.1519/JSC.0b013e3182474370

Herman, J. R., Rana, S. R., Chleboun, G. S., Gilders, R. M., Hageman, F. C., Hikida, R. S., ... y Toma, K. (2010). Correlation between muscle fiber cross-sectional area and strength gain using three different resistance-training programs in college-aged women. The Journal of Strength & Conditioning Research, 24, 1 doi: 10.1097/01.JSC.0000367128.04768.0a

Iglesias-Soler, E., Mayo, X., Río-Rodríguez, D., Carballeira, E., Fariñas, J., y Fernández-Del-Olmo, M. (2016). Inter-repetition rest training and traditional set configuration produce similar strength gains without cortical adaptations. Journal of sports sciences, 34(15), 1473-1484. doi https://doi.org/10.1080/02640414.2015.1119299

Lasevicius, T., Ugrinowitsch, C., Schoenfeld, B. J., Roschel, H., Tavares, L. D., De Souza, E. O., ... & Tricoli, V. (2018). Effects of different intensities of resistance training with equated volume load on muscle strength and hypertrophy. European journal of sport science, 18(6), 772-780. doi https://doi.org/10.1080/17461391.2018.1450898

Monti, E., Toniolo, L., Marcucci, L., Bondì, M., Martellato, I., Šimunič, B., ... y Reggiani, C. (2021). Are muscle fibres of body builders intrinsically weaker? A comparison with single fibres of aged‐matched controls. Acta Physiologica, 231(2), e13557. https://doi.org/10.1111/apha.13557

Moreira, O. C., Alonso-Aubin, D. A., de Oliveira, C. E. P., Candia-Luján, R., & De Paz, J. A. (2015). Métodos de evaluación de la composición corporal: una revisión actualizada de descripción, aplicación, ventajas y desventajas. Arch Med del Deport, 32(6), 387-94. doi

Moro, T., Marcolin, G., Bianco, A., Bolzetta, F., Berton, L., Sergi, G., y Paoli, A. (2020). Effects of 6 weeks of traditional resistance training or high intensity interval resistance training on body composition, aerobic power and strength in healthy young subjects: A randomized parallel trial. International journal of environmental research and public health, 17(11), 4093. doi https://doi.org/10.3390/ijerph17114093

Nicholson, G., Ispoglou, T., y Bissas, A. (2016). The impact of repetition mechanics on the adaptations resulting from strength-, hypertrophy-and cluster-type resistance training. European journal of applied physiology, 116(10), 1875-1888. doi https://doi.org/10.1007/s00421-016-3439-2

Nunes, J. P., Kassiano, W., Costa, B. D., Mayhew, J. L., Ribeiro, A. S., & Cyrino, E. S. (2021). Equating resistance-training volume between programs focused on muscle hypertrophy. Sports Medicine, 51(6), 1171-1178. doi https://doi.org/10.1007/s40279-021-01449-2

Oliver, J. M., Jagim, A. R., Sanchez, A. C., Mardock, M. A., Kelly, K. A., Meredith, H. J., ... y Kreider, R. B. (2013). Greater gains in strength and power with intraset rest intervals in hypertrophic training. The Journal of Strength & Conditioning Research, 27(11), 3116-3131. doi: 10.1519/JSC.0b013e3182891672

Ogasawara, R., Loenneke, J. P., Thiebaud, R. S., & Abe, T. (2013). Low-load bench press training to fatigue results in muscle hypertrophy similar to high-load bench press training. International Journal of Clinical Medicine, 4(02), 114. doi http://dx.doi.org/10.4236%2fijcm.2013.42022

Plisk, S. S., & Stone, M. H. (2003). Periodization strategies. Strength & Conditioning Journal, 25(6), 19-37. doi: https://doi.org/10.1519/00126548-200312000-00005

Prestes, J., Tibana, R. A., de Araujo Sousa, E., da Cunha Nascimento, D., de Oliveira Rocha, P., Camarço, N. F., ... y Willardson, J. M. (2019). Strength and muscular adaptations after 6 weeks of Rest-pause vs. traditional multiple-sets resistance training in trained subjects. The Journal of Strength & Conditioning Research, 33, S113-S121. doi: 10.1519/JSC.0000000000001923

Sanchez-Medina, L., y González-Badillo, J. J. (2011). Velocity loss as an indicator of neuromuscular fatigue during resistance training. Medicine and science in sports and exercise, 43(9), 1725-1734. doi: https://doi.org/10.1249/mss.0b013e318213f880

Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. The Journal of Strength & Conditioning Research, 24(10), 2857-2872. doi: 10.1519/JSC.0b013e3181e840f3

Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. Journal of sports sciences, 35(11), 1073-1082. doi https://doi.org/10.1080/02640414.2016.1210197

Schoenfeld, B. J., Grgic, J., Ogborn, D., & Krieger, J. W. (2017). Strength and hypertrophy adaptations between low-vs. high-load resistance training: a systematic review and meta-analysis. The Journal of Strength & Conditioning Research, 31(12), 3508-3523. doi 10.1519/JSC.0000000000002200

Schoenfeld, B. J., y Grgic, J. (2019). Does training to failure maximize muscle hypertrophy?. Strength & Conditioning Journal, 41(5), 108-113. doi: 10.1519/SSC.0000000000000473

Schoenfeld, B. J., Grgic, J., Van Every, D. W., y Plotkin, D. L. (2021). Loading recommendations for muscle strength, hypertrophy, and local endurance: A re-examination of the repetition continuum. Sports, 9(2), 32. DOI https://doi.org/10.3390/sports9020032

Siddique, U., Rahman, S., Frazer, A.K. et al. Determining the Sites of Neural Adaptations to Resistance Training: A Systematic Review and Meta-analysis. Sports Med 50, 1107–1128 (2020). https://doi.org/10.1007/s40279-020-01258-z

Thomasson, M. y L. Comfort, P. (2012). Occurrence of fatigue during sets of static squat jumps performed at a variety of loads. The Journal of Strength & Conditioning Research, 26(3), 677-683. doi: https://doi.org/10.1519/JSC.0b013e31822a61b5

Tufano, J. J., Brown, L. E., y Haff, G. G. (2017). Theoretical and practical aspects of different cluster set structures: a systematic review. Journal of strength and conditioning research, 31(3), 848-867. doi: https://doi.org/10.1519/JSC.0000000000001581

Tufano, J. J., Conlon, J. A., Nimphius, S., Brown, L. E., Seitz, L. B., Williamson, B. D., y Haff, G. G. (2016). Maintenance of velocity and power with cluster sets during high-volume back squats. International journal of sports physiology and performance, 11(7),885-892. doi https://doi.org/10.1123/ijspp.2015-0602

Vargas-Molina, S., Romance, R., Schoenfeld, B. J., García, M., Petro, J. L., Bonilla, D. A. y Benítez-Porres, J. (2020). Effects of cluster training on body composition and strength in resistance-trained men. Isokinetics and Exercise Science, (Preprint), 1-9. doi 10.3233/IES-205122

Zaras, N., Stasinaki, A. N., Spiliopoulou, P., Mpampoulis, T., Hadjicharalambous, M., y Terzis, G. (2021). Effect of inter-repetition rest vs. traditional strength training on lower body strength, rate of force development, and muscle architecture. Applied Sciences, 11(1), 45. doi https://doi.org/10.3390/app11010045

Published

2024-02-22

How to Cite

Alarcón-Rivera, M., Benavides-Roca, L. ., Guzmán-Muñoz, E. ., & Salazar-Orellana, C. (2024). Effects of Cluster Training on Muscle Hypertrophy: A Systematic Review. MHSalud: Revista En Ciencias Del Movimiento Humano Y Salud, 21(1), e16859. https://doi.org/10.15359/mhs.21-1.16859

How to Cite

Alarcón-Rivera, M., Benavides-Roca, L. ., Guzmán-Muñoz, E. ., & Salazar-Orellana, C. (2024). Effects of Cluster Training on Muscle Hypertrophy: A Systematic Review. MHSalud: Revista En Ciencias Del Movimiento Humano Y Salud, 21(1), e16859. https://doi.org/10.15359/mhs.21-1.16859

Comentarios (ver términos de uso)

Most read articles by the same author(s)

1 2 3 4 5 6 7 8 9 10 > >>