Effects of cluster-set vs. traditional resistance exercise with equated total rest on muscular performance, perceived fatigue, and cardiovascular responses in resistance-trained women
Purpose
Cluster set (CLS) configurations may reduce fatigue while maintaining performance, but evidence in resistance-trained women remains limited when total rest is equated. This study compared the acute effects of traditional set (TRS) and CLS resistance exercise (RE) on post-set cardiovascular responses, muscular performance, and perceived fatigue in resistance-trained women.
Methods
Twelve women completed three crossover sessions comprising a TRS structure and two CLS configurations with 10-s (CLS10) and 30-s (CLS30) intra-set rest intervals, with total rest equated (120 s). Participants performed four bilateral knee extension sets at 80% 1RM, followed by a muscular endurance test at 60% 1RM. Ratings of fatigue (ROF), blood pressure (BP), heart rate (HR), mean arterial pressure (MAP), and rate-pressure product (RPP) were assessed. Fatigue/work (ROF/total repetitions) and cardiovascular load/work (RPP/total repetitions) ratios were also calculated.
Results
Muscular performance differed among conditions (p < 0.0001), with greater repetitions completed in CLS30 (18.4 ± 1.7) and CLS10 (15.8 ± 2.2) than TRS (12.8 ± 1.2). Post-exercise ROF was lower in CLS30 (4.08 ± 1.68) and CLS10 (5.25 ± 1.14) than TRS (7.00 ± 0.74) (p = 0.0002). Both fatigue/work and cardiovascular load/work ratios were lower in CLS30 and CLS10 than TRS (p ≤ 0.0013). No significant differences were detected in post-set BP, MAP, HR, or RPP responses, or area-under-the-curve values (p > 0.05).
Conclusion
When total rest was equated, CLS configurations improved muscular endurance performance and reduced cardiovascular load-to-work and fatigue-to-work ratios without altering post-set cardiovascular responses. Recovery distribution may therefore enhance RE efficiency in resistance-trained women.
Cluster set (CLS) configurations may reduce fatigue while maintaining performance, but evidence in resistance-trained women remains limited when total rest is equated. This study compared the acute effects of traditional set (TRS) and CLS resistance exercise (RE) on post-set cardiovascular responses, muscular performance, and perceived fatigue in resistance-trained women.
Methods
Twelve women completed three crossover sessions comprising a TRS structure and two CLS configurations with 10-s (CLS10) and 30-s (CLS30) intra-set rest intervals, with total rest equated (120 s). Participants performed four bilateral knee extension sets at 80% 1RM, followed by a muscular endurance test at 60% 1RM. Ratings of fatigue (ROF), blood pressure (BP), heart rate (HR), mean arterial pressure (MAP), and rate-pressure product (RPP) were assessed. Fatigue/work (ROF/total repetitions) and cardiovascular load/work (RPP/total repetitions) ratios were also calculated.
Results
Muscular performance differed among conditions (p < 0.0001), with greater repetitions completed in CLS30 (18.4 ± 1.7) and CLS10 (15.8 ± 2.2) than TRS (12.8 ± 1.2). Post-exercise ROF was lower in CLS30 (4.08 ± 1.68) and CLS10 (5.25 ± 1.14) than TRS (7.00 ± 0.74) (p = 0.0002). Both fatigue/work and cardiovascular load/work ratios were lower in CLS30 and CLS10 than TRS (p ≤ 0.0013). No significant differences were detected in post-set BP, MAP, HR, or RPP responses, or area-under-the-curve values (p > 0.05).
Conclusion
When total rest was equated, CLS configurations improved muscular endurance performance and reduced cardiovascular load-to-work and fatigue-to-work ratios without altering post-set cardiovascular responses. Recovery distribution may therefore enhance RE efficiency in resistance-trained women.
Publisert i Sport Sciences for Health, 2026
Les artikkelen her