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- 💪 Strength Gains: Comparing Cluster and Traditional Sets
💪 Strength Gains: Comparing Cluster and Traditional Sets
PLUS: Lower Body Strength Classification Explored
Haresh Suppiah
May 26, 2025 • Estimated Reading Time: 10 minutes
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Hi, sport science enthusiasts.
In today’s edition:
• Cluster sets and traditional sets elicit similar muscle growth
• Classification of lower body strength qualities through data analysis
• Changes in V̇O2max after targeted training
• A 9/3 Min Running Test for estimating aerobic power
• Effects of different plyometric training on basketball players
and several more…
FEATURED ARTICLES 🌭
Key finding:
Cluster sets and traditional sets produce similar gains in muscle thickness and lean mass when training loads are matched.
How they did it:
Methodology: The study involved 10 resistance-trained participants (7 men, 3 women) performing two training protocols over 8 weeks. Each participant’s dominant and non-dominant legs underwent traditional sets (TS) and cluster sets (CS) protocols, with muscle thickness measured via ultrasound and lean tissue mass assessed using dual-energy X-ray absorptiometry (DXA).
Results: Both training protocols resulted in significant increases in muscle thickness (CS: 0.24 cm, TS: 0.17 cm) and lean mass (CS: 171.8 g, TS: 201.1 g), with statistical significance noted (p < 0.001 for thickness, p = 0.002 for lean mass), although no significant differences were observed between the two methods.
Innovations: The study uniquely adjusted the intensity of both protocols according to repetitions in reserve (RIR), ensuring that each participant performed sets close to muscular failure—either at RIR of 0 for the CS or RIR of 0–1 for the TS—allowing for a fair comparison of hypertrophic outcomes.
Additional Findings: Training volume was similar between groups across sessions, and while both methods showed significant improvements in muscle hypertrophy, the increased stress levels associated with cluster sets did not result in greater muscular gains than traditional sets.
Practical Implication: The findings suggest that both CS and TS can be effectively utilized in resistance training programs, offering flexibility in training approach without sacrificing muscle growth, making them viable for various fitness goals.
Why it matters:
This study demonstrates that both cluster sets (CS) and traditional sets (TS) result in comparable increases in muscle thickness and lean tissue mass, with significant effects observed in both methods over an 8-week period. For coaches and athletes, this means that they can choose between these training protocols without sacrificing muscle development; they can select the style that best fits their training goals or athlete preferences, knowing both are effective. Notably, muscle thickness increased by 0.24 cm with CS and 0.17 cm with TS, highlighting the flexibility in training approaches.
Key finding:
Five distinct domains of lower body extensor strength have been identified in athletes, highlighting the need for tailored assessment methods.
How they did it:
Methodology: This review synthesized data from multiple studies, focusing on original and review articles related to lower body extensor strength, using search terms that included various strength and power metrics. A comprehensive three-step classification method evaluated lower body assessments based on muscle action, external load, and temporal constraints, utilizing statistical measures of commonality like correlation ® and regression (R²).
Results: The analysis revealed five distinct domains of lower body extensor strength in athletes: reactive dynamic, unloaded dynamic, loaded dynamic, early isometric, and maximal isometric. Many metrics within the same task category shared significant variance (over 50%), indicating strong relationships, while others, like unloaded ballistic timing variables, showed lower commonality in comparison to outcome metrics.
Innovations: The study proposed a data-driven classification system that leverages statistical techniques (e.g., Principal Component Analysis) to effectively categorize and differentiate various metrics of lower body strength, providing a nuanced understanding that is often lacking in traditional observational methods.
Application Insight: The findings emphasize that distinct domains can elucidate the specific qualities of lower body strength, guiding practitioners in selecting appropriate assessments that align with their training and diagnostic goals, thus improving efficiency and effectiveness in strength training regimens.
Limitations and Future Directions: The review acknowledges substantial gaps in current literature and recommends more empirical studies to further refine the classification system, particularly focusing on athlete populations and measurement validity to enhance the framework for assessing lower body strength.
Why it matters:
Understanding the classification of lower body extensor strength into five distinct domains can help coaches and sports scientists refine their assessment approaches. For instance, athletes’ performance in loaded dynamic tasks can be directly linked to their maximal strength capabilities, with studies showing up to 77% variance between loaded jump metrics and strength tests like the back squat. This clarity allows training regimens to be tailored more efficiently to enhance specific strength qualities, ultimately improving athletic performance.
QUICK BITES 🍤
Biomechanics
-Both Romanian deadlifts and Nordic hamstring exercises effectively improve hamstring muscle architecture, aiding injury prevention.
Gender and Sex Differences in Sport
-Females are less likely to return to sports after hip arthroscopy compared to males, especially over longer follow-up periods.
Injury
-Self-reported pain during movement screens significantly increases the risk of musculoskeletal injuries in military service members.
Injury
-Nearly half of injured high school athletes receive timely evaluation by athletic trainers, with significant delays linked to sex and sport level.
Neuromuscular Function
-Monitoring vertical jump performance effectively predicts sprint improvements in a sprinter with cerebral palsy over two competitive seasons.
Physical Education and Pedagogy
-The FIT FIRST 10 program was implemented successfully, but teacher motivation and time constraints limited its overall effectiveness.
Skill acquisition
-Bilateral plyometric training enhances overall jumping and change-of-direction abilities in young male basketball players.
-Physical exercise improves coordination and grip strength in e’athletes, but not short-term gaming performance.
Sport Physiology
-Higher training intensities, like HIIT, enhance V̇O2max primarily through central adaptations.
-The 9/3 minute running test effectively estimates critical and maximal aerobic power in recreational runners.
-Football players with more playing time accumulate greater overall training and match load compared to substitutes and non-selected players.
-Changes in carbon dioxide levels are crucial for understanding how exercise affects blood flow to the brain.
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Curated by Haresh Suppiah