Figure 1 - uploaded by Diego A Bonilla
Content may be subject to copyright.
Cluster sets, rest pause, and drop sets.

Cluster sets, rest pause, and drop sets.

Source publication
Article
Full-text available
Cluster-set resistance training is focused on performance improvements of sports by increasing the repetition maximum, jump height, and efficiency in the sprint. In this commentary, we present relevant aspects to optimize the use of cluster training under the context of muscle hypertrophy. Therefore, we address intra-sets pauses, the number of repe...

Context in source publication

Context 1
... two-three weight reductions are used, ranging between 20-25% of the load, but some high-volume schemes might involve as many weight drops as possible (REF). In contrast, RP configurations maintain the weight while incorporating short intra-set rest periods in order to increase the volume at a given intensity, whereas, in CS, the number of repetitions, blocks, and intra-set resting periods were fixed previously ( Figure 1). However, the standardization of the terminology and concepts used related to block training methods is needed [1]. ...

Citations

Article
Full-text available
The loss of muscle mass and strength in elderly population (especially after the age of 65–70) represents a public health problem. Due to the high prevalence of frailty in older adults, cardiovascular or low-intensity exercise is implemented as first choice option. Although beneficial these training schemes are not as effective as strength-based resistance training for increasing muscle strength and hypertrophy. In fact, when performed progressively and under professional supervision, strength-based training has been proposed as an important and valid methodology to reduce sarcopenia-related problems. In this mini-review, we not only summarize the benefits of weight resistance training but also highlight practical recommendations and other non-conventional methods (e.g., suspension training) as part of an integral anti-sarcopenia strategy. Future directions including cluster set configurations and high-speed resistance training are also outlined.