Effects of cluster training on body composition and strength in resistance-trained men

Article type: Research Article

Authors: Vargas-Molina, Salvador^{a; b; *} | Romance, Ramón^c | Schoenfeld, Brad J.^d | García, Manuel^b | Petro, Jorge L.^e | Bonilla, Diego A.^f | Kreider, Richard B.^g | Martín-Rivera, Fernando^h | Benítez-Porres, Javier^a

Affiliations: [a] Physical Education and Sports, Faculty of Medicine, University of Málaga, Málaga, Spain | [b] EADE-University of Wales Trinity Saint David, Málaga, Spain | [c] Human Kinetics and Body Composition Laboratory, University of Málaga, Málaga, Spain | [d] Department of Health Sciences, CUNY Lehman College, NY, USA | [e] Research Group in Physical Activity, Sports and Health Sciences, Universidad de Córdoba, Montería, Colombia | [f] Research Division, DBSS, Bogotá, Colombia | [g] Exercise & Sport Nutrition Lab, Human Clinical Research Facility, Texas A&M University, TX, USA | [h] Research Unit in Sports and Health, University of Valencia, Valencia, Spain

Correspondence: [*] Corresponding author: Salvador Vargas-Molina, Physical Education and Sports, Faculty of Medicine, University of Málaga, C/Jiménez Fraud, 10, Málaga, 29071, Spain. Tel.: +34 622 246 919; E-mail: salvadorvargasmolina@gmail.com.

Abstract: 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.

Keywords: Hypertrophy, fitness, exercise, fat-free mass, mechanical tension

DOI: 10.3233/IES-205122

Journal: Isokinetics and Exercise Science, vol. 28, no. 4, pp. 391-399, 2020