Thread by @nick_krontiris

This study examined the effect of traditional-set vs. cluster-set structures, matched for total repetitions per session at the same relative load, during an 8-week high-load bench press training program on body composition, and measures of muscle hypertrophy and strength.

- Site-specific muscular hypertrophy of the proximal and middle regions of the pectoralis major improved to a greater extent over the intervention period in traditional compared with cluster sets.

- Cluster sets were found to increase body mass compared with traditional, with no between-group differences being observed for remaining outcomes of site-specific muscular hypertrophy or body composition.

- Muscular strength increased from baseline in both groups, with no significant statistical differences between groups.

- Interestingly enough, when investigating the time course of muscular strength development, cluster sets ceased developing muscular strength after week 5 while traditional sets continued to lead to improvements throughout the intervention period.

- Changes in relative muscular endurance were unaffected by the set structure performed during the intervention.

Effect of Set-Structure on Upper-Body Muscular Hypertrophy and Performance in Recreationally-Trained Male and Female (open access)

doi.org/10.1519/JSC.00…

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