Effects of cluster training on body composition and strength in resistance-trained men
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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 (n= 8, CL1), RIntra 40 s and BK 3 RM (n= 7, CL2), RIntra 20 s and BK 6 RM (n= 7, CL3), and control group (n= 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 0.5 kg, P= 0.001, ES = 0.17), CL2 (0.6 0.5 kg, P= 0.010, ES = 0.14) and CL3 (0.6 0.4 kg, P= 0.011, ES = 0.14) but not in CG (0.4 1.1 kg, P= 0.323, ES = 0.13). Likewise, significant increases were found in the cluster groups (CL1, 14.5 12.3, P= 0.012, ES = 0.80; CL2, 10.1 4.3, P= 0.001, ES = 0.60; CL3, 9.5 4.9, P= 0.002, ES = 0.45) but not in CG (9.0 9.0, P= 0.057, ES = 0.55). There were no significant changes for any group in CMJ. CONCLUSIONS: We conclude that a RIntra of 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.
Vargas-Molina, S., Romance, R., Schoenfeld, B. J., Garcia, M., Petro, J. L., Bonilla, D. A., ... Benitez-Porres, J.
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Vargas-Molina, Salvador||Romance, Ramon||Schoenfeld, Brad J||Garcia, Manuel||Petro, Jorge L||Bonilla, Diego A||Kreider, Richard B||Martin-Rivera, Fernando||Benitez-Porres, Javier
