Mixed
Cluster training with 20-second intra-set rest intervals and 3-repetition maximum blocks significantly increases lower-limb fat-free mass and strength in resistance-trained men, with no additional benefit from extending rest to 40 seconds.
If you are a trained male lifter, try cluster training with 20-second rests between blocks of 3 reps. This approach significantly boosts strength and lower-body muscle mass. You do not need to rest 40 seconds between blocks for extra gains; 20 seconds is sufficient and more time-efficient. Ensure you are eating enough calories and protein to support these adaptations.
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.
Why this rating
Randomized controlled trial with clear outcomes, though sample size is small (n=29) and duration is moderate (8 weeks).
Source
Effects of cluster training on body composition and strength in resistance-trained men
Salvador Vargas-Molina et al. · Isokinetics and Exercise Science · 2020
DOI 10.3233/ies-205122
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