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Effects of Traditional and Cluster Set Resistance Training on Muscle Strength, Hypertrophy, and Power
Sponsor: GÜRKAN DİKER
Summary
This study aims to compare the effects of traditional resistance training and two different cluster set configurations on muscle strength, muscle hypertrophy, and explosive performance. Participants will be randomly assigned to one of three resistance training groups: a traditional set group (TS), a cluster set group with three-repetition clusters (CS1), or a cluster set group with six-repetition clusters (CS2). All groups will complete a six-week resistance training program involving half squats and bench presses. The training protocols will differ primarily in how repetitions and rest intervals are organized within and between sets. Muscle strength, muscle size, and explosive performance will be assessed before and after the training intervention using standardized performance tests and body composition measurements. The study aims to determine whether different distributions of rest periods during resistance training produce different adaptations in muscular strength, hypertrophy, and explosive performance.
Official title: Effects of Traditional and Two Cluster Set Configurations on Muscle Strength, Muscle Hypertrophy, and Explosive Performance: A Six-Week Randomized Controlled Trial
Key Details
Gender
MALE
Age Range
18 Years - 25 Years
Study Type
INTERVENTIONAL
Enrollment
30
Start Date
2026-10
Completion Date
2026-12
Last Updated
2026-11-02
Healthy Volunteers
Yes
Conditions
Interventions
Traditional Set Resistance Training
Participants will perform six weeks of resistance training using half-squat and bench-press exercises. Each set will consist of 12 consecutive repetitions without intra-set rest, with 120 seconds of rest between sets. Training intensity will progressively increase from 65% to 75% of one-repetition maximum (1RM).
Three-Repetition Cluster Set Training
Participants will perform six weeks of resistance training using half-squat and bench-press exercises. Each set of 12 repetitions will be divided into four clusters of three repetitions (3+3+3+3). A 30-second rest interval will be provided between clusters, and 120 seconds of rest will be provided between sets. Training intensity will progressively increase from 65% to 75% of one-repetition maximum (1RM).
Six-Repetition Cluster Set Training
Participants will perform six weeks of resistance training using half-squat and bench-press exercises. Each set of 12 repetitions will be divided into two clusters of six repetitions (6+6). A 30-second rest interval will be provided between clusters, and 120 seconds of rest will be provided between sets. Training intensity will progressively increase from 65% to 75% of one-repetition maximum (1RM).
Locations (1)
Sivas Cumhuriyet University, Faculty of Sport Sciences
Sivas, Turkey (Türkiye)