Mise au point sur la méthode des cluster sets avec un rapport de ce que nous expose la science : prise de force, de puissance, réduction du RPE, intérêt dans la rehab...
On vous partage nos découvertes les plus récentes et nos réflexions pour vous aider à intégrer ou nous cette méthode dans vos entraînement.

Sources :
Chronic Effects of Altering Resistance Training Set Configurations Using Cluster Sets: A Systematic Review and Meta-Analysis 2021
PMID: 33475986

The Acute Neuromuscular Responses to Cluster Set Resistance Training: A Systematic Review and Meta-Analysis 2019

PMID: 31506904

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 2020

PMID: 32901442

Strength and Muscular Adaptations After 6 Weeks of Rest-Pause vs. Traditional Multiple-Sets Resistance Training in Trained Subjects

Jonato Prestes et al. J Strength Cond Res. 2019 Jul.

Rest-pause and drop-set training elicit similar strength and hypertrophy adaptations compared with traditional sets in resistance-trained males

Alysson Enes et al. Appl Physiol Nutr Metab.2021 Nov.

Training Effects of Traditional versus Cluster Set Configuration with and without Blood Flow Restriction

Pedro Jesús Cornejo-Daza et al. Med Sci Sports Exerc. 2024.

Effect of Set-Structure on Upper-Body Muscular Hypertrophy and Performance in Recreationally-Trained Male and Female

Timothy B Davies et al. J Strength Cond Res.2021.

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