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
- What are Rest Redistribution Sets, and Should You Use Them? Volume 7 Issue 1.
- Integrating Autoregulation Further Improves the Concept of Rest Redistribution. Volume 7 Issue 5.
References
- 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.
- Jukic I, Van Hooren B, Ramos AG, Helms ER, McGuigan MR, Tufano JJ. The effects of set structure...
Can You Autoregulate Your Interset Rest?
Volume 8, Issue 1
by Michael C. Zourdos
Science and practice have both evolved on interset rest times over the years. The once widely accepted 30 – 90 second rest period for hypertrophy has been replaced with longer-duration recommendations. But do we need to time our rest intervals at all? Some research has found that lifters can effectively autoregulate their rest intervals. This video breaks down a new study on the topic.
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Relevant MASS Videos and Articles
- Ditch the Stopwatch and Rest Intuitively Between Sets. Volume 3 Issue 5.
- Sense Your Rest Time For the Sensible Superset. Volume 4 Issue 8.
- VIDEO: Time-Efficient Programming Strategies Part 1. Volume 6 Issue 3.
- VIDEO: Time-Efficient Programming Strategies Part 2. Volume 6 Issue 4.
- Everything You Need to Know About Rest Intervals. Volume 6 Issue 4.
References
- Wolfe AA, Laurent CM, Tolusso DV, Rinehart AN. Differences in Lift Quality During the Barbell Back Squat When U...