Rest Redistribution and Cluster Sets

Volume 8, Issue 2

by Michael C. Zourdos

Together, rest redistribution sets and cluster sets are referred to as alternative set structures. What exactly are these alternative set structures and are they beneficial? This video reviews the research on the advanced concepts and discuss when and how to implement them.

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Relevant MASS Videos and Articles

1. What are Rest Redistribution Sets, and Should You Use Them? Volume 7 Issue 1.
2. Integrating Autoregulation Further Improves the Concept of Rest Redistribution. Volume 7 Issue 5.

References

1. Jukic I, Ramos AG, Helms ER, McGuigan MR, Tufano JJ. Acute effects of cluster and rest redistribution set structures on mechanical, metabolic, and perceptual fatigue during and after resistance training: a systematic review and meta-analysis. Sports Medicine. 2020 Dec;50:2209-36.
2. Jukic I, Van Hooren B, Ramos AG, Helms ER, McGuigan MR, Tufano JJ. The effects of set structure manipulation on chronic adaptations to resistance training: a systematic review and meta-analysis. Sports Medicine. 2021 May;51(5):1061-86.
3. Davies TB, Tran DL, Hogan CM, Haff GG, Latella C. Chronic effects of altering resistance training set configurations using cluster sets: a systematic review and meta-analysis. Sports Medicine. 2021 Apr;51(4):707-36.
4. Jukic I, Tufano JJ. Traditional 3-to 5-minute interset rest periods may not be necessary when performing fewer repetitions per set: Using clean pulls as an example. Journal of Strength and Conditioning Research. 2022 Nov 1;36(11):3015-22.
5. Iacono AD, Hillan J, Watson K. Personalizing resistance training mitigates neuromuscular and perceived fatigue: the Autoregulation Cluster Training method. International Journal of Sports Physiology and Performance. 2023 Mar 14;1(aop):1-9.