Mixed
Cluster sets (CS) and rest redistribution (RR) set structures serve as effective, cost-free alternatives to velocity-based training (VBT) prescriptions using a 20% velocity loss (VL20) threshold, allowing the majority of repetitions to be performed with less than 20% velocity loss.
If you want to train with high velocity without buying a velocity-tracking device, use Cluster Sets or Rest Redistribution. For Bench Press, Rest Redistribution (9 sets of 2 reps with 45s rest) was most effective at keeping speed high. For Squat, both worked well, but Rest Redistribution still outperformed Cluster Sets. Avoid Traditional Sets (continuous reps) if you want to maintain speed, as velocity drops significantly faster.
These findings suggest that CS and RR are effective at reducing the overall fatigue-included decrease in velocity compared to TS and allow the majority of repetitions to be completed with less than 20% VL. Therefore, both CS and RR can be used to manage fatigue during resistance training, and as alternatives to training prescription method based on 20% VL threshold.
Why this rating
Randomized crossover design with resistance-trained men, but limited to two exercises (SQ, BP) and one load (10RM).
Source
Using cluster and rest redistribution set structures as alternatives to resistance training prescription method based on velocity loss thresholds
Ivan Jukić et al. · PeerJ · 2022
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