Cluster Sets: What, Why and How

Article written by Joshua Elliott

Cluster sets, in the scientific literature, are defined as “Inter-Repetition Rest.” Utilizing cluster sets is simply taking an extra 15-30 second rest in the middle of a given set of reps. The benefits of cluster sets include:

  1. Increasing Peak Power Output

  2. Allows you to train at heavier loads longer

  3. Limits Metabolic Stress and Fatigue when compared to straight sets

  4. Has positive long-term effects on strength performance

  5. Allows you to maintain bar speed and technique

  6. Increase Type IIa Muscle Fiber

  7. Increase Jumping Power