American College of Sports Medicine (ACSM), ACSM’s Resources for the Personal Trainer, USA, ACSM, 2014, pp. Šťastný, Funkční silový trénink, Praha, Univerzita Karlova v Praze, 2012, pp. 416-417, Available from: E-Book Library, (accessed 31 January 2016). Walsh, Physical Medicine and Rehabilitation: Principles and Practice, Philadelphia USA, Lippincott Williams & Wilkins, 2005, pp. 249-250, Available from E-Book Library, (accessed 31 January 2016). Kraemer, Designing Resistance Training Programs-4th Edition, USA, Human Kinetics, 2014, pp. K.Black, Keys to Plank Workouts ,– azcentral], 2015, [ Gundeill, Delavier’s Women’s Strength Training Anatomy Workouts, USA, Human Kinetics, 2014, pp.
Frontera, Harvard Medical School Strength and Power Training: A guide for adults of all ages, Boston, Harvard Health Publications, 2010, p. It also allows you to focus on form while building explosive power. Cluster sets keep your fatigue low which means you can do more reps on heavier weights. The time of rest can be between 10-30 seconds. after every 2 reps, or even every 3 reps. Šťastný, Funkční silový trénink, Praha, Univerzita Karlova v Praze, 2012, p. Hypertrophy Cluster Protocol A Complete Guide. de Salles BF1, Simão R, Miranda F, Novaes Jda S, Lemos A, Willardson JM, Rest interval between sets in strength training, PubMed, 2009 –
Šťastný, Funkční silový trénink, Praha, Univerzita Karlova v Praze, 2012, p. Performance and power significantly dropped when training without breaks (7-16%), with 20-second break (2.7-6%) but it was much better with 40-second rest period (0.4-3%). There was no significant power difference in these three examples. Total power during each set with break has also improved up to 21.6-25.1% comparing it to the regular 6-RM set.
Athletes, who had breaks between sets, showed significantly better strength performance with 4 to 6 repetitions (25-49%). According to the study, that was conducted by the trio (Lawton, Cronin and Lindsell) in 2006, breaks between reps, when training with a higher number of repetitions, increase overall strength than when training without breaks. Lawton, Cronin and Lindsell studied a group of athletes who performed concentric repetitions as quickly as possible in a regular set of 6 repetitions with 6-RM, comparing it to the same weights training of six sets with only one repetition and a 20-second rest break between sets, three set training with two repetitions and a 50-second rest period between them and two set training with three repetitions and 100-second rest period.
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