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Strengthening the Case for Cluster Set Resistance Training in Aged and Clinical Settings: Emerging Evidence, Proposed Benefits and Suggestions

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Abstract

Resistance training (RT) is a fundamental component of exercise prescription aimed at improving overall health and function. RT techniques such as cluster set (CS) configurations, characterized by additional short intra-set or inter-repetition rest intervals, have been shown to maintain acute muscular force, velocity, and ‘power’ outputs across a RT session, and facilitate positive longer-term neuromuscular adaptations. However, to date CS have mainly been explored from a human performance perspective despite potential for application in health and clinical exercise settings. Therefore, this current opinion piece aims to highlight emerging evidence and provide a rationale for why CS may be an advantageous RT technique for older adults, and across several neurological, neuromuscular, cardiovascular and pulmonary settings. Specifically, CS may minimize acute fatigue and adverse physiologic responses, improve patient tolerance of RT and promote functional adaptations (i.e., force, velocity, and power). Moreover, we propose that CS may be a particularly useful exercise rehabilitation technique where injury or illness, persistent fatigue, weakness and dysfunction exist. We further suggest that CS offer an alternative RT strategy that can be easily implemented alongside existing exercise/rehabilitation programs requiring no extra cost, minimal upskilling and/or time commitment for the patient and professional. In light of the emerging evidence and likely efficacy in clinical exercise practice, future research should move toward further direct investigation of CS-based RT in a variety of adverse health conditions and across the lifespan given the already demonstrated benefits in healthy populations.

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Fig. 1

adapted from Latella et al. [25] comparing a traditional set (TS) structure (a) and commonly used cluster set (CS) structures: intra-set rest (b), inter-repetition rest (c), rest-pause (d) and rest-redistribution (e) methods. *s = Inter-repetition rest is calculated by dividing the total rest usually allowed across all sets in a TS paradigm. E.g. 3 × 10 with 120 s rest between sets = 360 s) and dividing this by 30 (e.g., 12 s). One set of 30 repetitions with 12 s inter-repetition rest is then used. Rep N = Repetitions would continue until prescribed number is completed

Fig. 2
Fig. 3

Notes

  1. The term ‘power’ is commonly referred to in sport, exercise, and physical activity settings. Despite this, there are some suggestions that this term is often used incorrectly and rather ‘impulse’ would be more appropriate in such contexts (refer to Winter et al. [11] for in depth discussion). However, given its wide colloquial use to refer to such applications, we continue to use the term ‘power’ here for ease of communication given the primary intention of this article is not to debate terminology.

  2. Possibly due to the typical lack of standardization in the application self report perceptual scales such as for perception of effort or affect within our field (see [32]).

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Authors and Affiliations

  1. Centre for Exercise and Sports Science Research (CESSR), School of Health and Medical Sciences, Edith Cowan University, 270 Joondalup Drive, Joondalup, WA, 6027, Australia

    Christopher Latella & Kristina Kendall

  2. Neurophysiology Research Laboratory, Edith Cowan University, Joondalup, Australia

    Christopher Latella

  3. Exercise Medicine Research Institute, Edith Cowan University, Joondalup, WA, Australia

    Carolyn Peddle-McIntyre

  4. School of Medical and Health Sciences, Edith Cowan University, Joondalup, WA, Australia

    Carolyn Peddle-McIntyre

  5. Institute for Respiratory Health, Nedlands, WA, Australia

    Carolyn Peddle-McIntyre

  6. Faculty of Medicine, University of British Columbia, Vancouver, BC, Canada

    Lauren Marcotte

  7. Faculty of Sport, Health, and Social Science, Solent University, Southampton, UK

    James Steele

  8. Department of Exercise Science, University of South Carolina, Columbia, SC, USA

    Ciaran M. Fairman

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Latella, C., Peddle-McIntyre, C., Marcotte, L. et al. Strengthening the Case for Cluster Set Resistance Training in Aged and Clinical Settings: Emerging Evidence, Proposed Benefits and Suggestions. Sports Med 51, 1335–1351 (2021). https://doi.org/10.1007/s40279-021-01455-4

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