Effects of cluster training on body composition and strength in resistance-trained men
Salvador Vargas-Molina, Ramón Romance, Brad J. Schöenfeld, Manuel Guerrero García, Jorge L. Petro, Diego A. Bonilla, Richard B. Kreider, Fernando Martín, Javier Benítez‐Porres
Abstract
BACKGROUND: Cluster Training (CL) is an alternative to traditional training where intra-set breaks are incorporated. Positive effects have been reported on sports performance. However, there is little research on body composition in trained subjects. OBJECTIVE: The aim of this study was to investigate the effects of three cluster training (CL) protocols comprised of different intra-set rest (RIntra) and blocks of repetitions (BK) on strength, power and body composition in individuals maintaining a high protein diet. METHODS: Twenty-nine resistance-trained male participants were randomized to RIntra 20 s and BK 3 RM ([Formula: see text] 8, CL1), RIntra 40 s and BK 3 RM ([Formula: see text] 7, CL2), RIntra 20 s and BK 6 RM ([Formula: see text] 7, CL3), and control group ([Formula: see text] 7, CG). All participants performed two sessions per week of lower-limb resistance training for 8 weeks. RESULTS: There were significant changes in FFM in CL1 (0.9 [Formula: see text] 0.5 kg, [Formula: see text] 0.001, ES [Formula: see text] 0.17), CL2 (0.6 [Formula: see text] 0.5 kg, [Formula: see text] 0.010, ES [Formula: see text] 0.14) and CL3 (0.6 [Formula: see text] 0.4 kg, [Formula: see text] 0.011, ES [Formula: see text] 0.14) but not in CG (0.4 [Formula: see text] 1.1 kg, [Formula: see text] 0.323, ES [Formula: see text] 0.13). Likewise, significant increases were found in the cluster groups (CL1, 14.5 [Formula: see text] 12.3, [Formula: see text] 0.012, ES [Formula: see text] 0.80; CL2, 10.1 [Formula: see text] 4.3, [Formula: see text] 0.001, ES [Formula: see text] 0.60; CL3, 9.5 [Formula: see text] 4.9, [Formula: see text] 0.002, ES [Formula: see text] 0.45) but not in CG (9.0 [Formula: see text] 9.0, [Formula: see text] 0.057, ES [Formula: see text] 0.55). There were no significant changes for any group in CMJ. CONCLUSIONS: We conclude that a RIntra of [Formula: see text] 20 s in CL protocols with 3 RM blocks in multi-joint exercises of the lower-limb is sufficient to elicit significant training adaptations; no additional benefits were obtained using longer rest intervals.