James de Lacey

A comprehensive guide to cluster set training

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I love cluster sets. I’m just going to state that at the beginning of this article so you know my bias. But this isn’t just an opinion piece based on my experience with them. I’ve done a ton of research to show you the what, when, why, and how that underpins this potent set-and-rep configuration. I hope this article can be a comprehensive guide to cluster training. But before we get into that we’ll start at the beginning to understand what constitutes a cluster set and how it differs from traditional strength training.

What are cluster sets?

Cluster sets are a way to vary the rest distribution within a set. A traditional set involves performing all reps in that set before resting. A cluster set can either be inter-repetition rest (rest between each rep) or intra-set rest (rest between clusters of reps).1

This rest between reps or clusters of reps generally ranges from 10-30 seconds.2 My personal preference is sticking to 30 seconds as this seems to be the sweet spot of recovery without resting too long.

However, rest can be longer than 30 seconds depending on the exercise and protocol used. 

These rest durations can be manipulated based on the exercises performed and the number of reps being performed in each cluster.

For example, if you are using intra-set rest and performing 2-3 reps before resting, you may use 20-30+ seconds of rest. If you are using inter-repetition rest, you may use less rest such as 10-20 seconds between reps.

This isn’t a hard and fast rule as I’ll often use 30 seconds rest even with inter-repetition rest. You don’t realize how quickly that time goes when you have to re-rack the bar or add/remove weights.

But that’s not all you can play with. You can also play with the loading structure to squeeze out some pretty impressive gains in speed and power. 

The traditional cluster set loading structure would use the same load across all sets. As you may have noticed, the goal of the cluster set is to allow each rep to be performed at the highest possible quality. 

By taking a short rest within the set, you can partially recover and give more effort to each rep. 

4 benefits of cluster training

Why rest between reps when you can just do traditional straight sets? Here are a few benefits of cluster sets that make them unique.

Benefit 1: maintain rep quality

From all of the cluster set research I have read; this is the number one benefit of the cluster set configuration. A traditional set shows a decline in rep velocity as the set progresses. A cluster set configuration attenuates this decline.

A study comparing traditional sets of bench press using 4 x 5 @85% 1RM and the same protocol with 30 seconds rest between reps (cluster sets) in resistance-trained males found the cluster set group were better at maintaining average velocity for each set.3

We also see better maintenance of rep velocity during the squat in a 3 x 10 @10RM protocol with both 15 and 30 second rest periods between reps compared to a traditional set configuration.4 This was not seen when using a 10-second rest period, indicating that 10 seconds is too short for partial recovery.

Even breaking sets of 10 squats @70% 1RM into two clusters of 5 reps with 30 seconds between clusters has been shown to maintain higher rep velocities in the last 5 reps compared to performing all 10 reps in a row.1

However, it seems that placing the 30-second rest every two reps instead of 4-5 attenuates the decline in set velocity to an even greater extent.5 This resulted in greater average force, total work, and time under tension without the reduction in velocity or peak power compared with traditional sets or clusters of 4 reps.6

When looking at Olympic Weightlifting derivatives, a cluster set configuration with the clean pull exhibited greater barbell velocities (8%) and peak power (6%) compared to the traditional set group.7

Overall, it seems cluster sets allow you to maintain better quality reps (i.e. faster and more powerful) than traditional set structures.

Benefit 2: more volume

One study compared traditional vs. cluster sets during the back squat at individual optimal power load (load that elicits the greatest power output).8

The traditional set group performed 6 sets of as many reps as possible until average power dropped below 90% for two consecutive reps.

The cluster set group performed as many clusters of 2 reps with 20 seconds rest until average power dropped below 90%. 

The cluster set grouped performed more reps above 90% average power and more reps in total (approximately 1.6x the number of reps) compared to the traditional set group.

And this brand spanking new paper compared traditional vs. cluster sets during high volume power cleans.9

Subjects performed either traditional sets (3 sets of 9 repetitions at 70% 1RM with 2-minute inter-set rest) or cluster sets (3 sets of 9 repetitions at 70% 1RM with 30-second inter-repetition rest and 2-minute inter-set rest).

Peak velocity declined across repetitions in traditional sets but remained stable in cluster sets. Traditional sets showed progressive changes in barbell trajectory during the pull phase compared to cluster sets leading to greater forward displacement. 

All of this indicating the cluster set configuration better preserves technique during high volume training.

So, if your goal is to perform a lot of effective volume (high power outputs for each rep), then a cluster set approach may be more beneficial during accumulation blocks.

Benefit 3: reduce fatigue

The same study indicated that a cluster set protocol may be superior to traditional sets at reducing fatigue if the traditional set is designed to induce a large amount of fatigue. For example, sets of 10 reps or more.

This has been shown where 3 x 10 resulted in greater perceived, mechanical, and metabolic fatigue compared to cluster set structures.4

We can also imply a greater reduction of fatigue by the better maintenance of velocity as more fatigue equals a greater loss in velocity from rep to rep.

Benefit 4: improve peak power and velocity

Other than reducing fatigue, this is where cluster sets really shine. With ballistic movements such as jumps.

When performing 6 x 6 vertical jumps with 20% 1RM, the cluster set group who had a 30-second rest every 2 reps improved peak power by 10% and velocity by 8% after the 3-week intervention compared to the traditional set group who only improved by 3% and 2% respectively.10

Jump velocity was maintained through the cluster set protocol while the traditional set saw a 4% decline. Interestingly, the improvement in peak power and velocity was only seen at loads of 25% body weight during the vertical jump and not 50% or 75%.

This may indicate that cluster sets with light loads transfer better to lighter loads and not to heavier loads.

What’s interesting is when traditional strength training movements are used with force-velocity profiling before and after an intervention.11

This study did just that creating F-V profiles from the subjects’ squat and bench mean propulsive force and velocity.

The traditional group performed 4 sets of 8 repetitions with 5 min of rest between sets, while the cluster group completed 16 sets of 2 repetitions with 1 min of rest between sets and 5 min between exercises all at 10RM.

Both training programs resulted in similar 1RM increases but the squat cluster group shifted the F-V profile toward a velocity profile whereas the traditional set group didn’t.

If we go back to the idea of maintaining rep quality (i.e. velocity) with little fatigue, this may be why if I were to speculate.

Benefit 5: strength development

This benefit is a bit more controversial as the science doesn’t really back it up. Most research, including a recent 2021 meta analysis, doesn’t seem to favor cluster sets over traditional set configurations for long term strength development12 Further, an earlier review noted that cluster sets may be more useful for explosive power development, while traditional set structures may be better for strength and hypertrophy development.2

So, while you may be able to better maintain rep velocity and power over the set, it doesn’t seem to translate into increased strength gains more than traditional sets. For example, similar increases in 1RM bench press are seen between cluster and traditional set structures.3

However, there’s one methodological “flaw” many of these cluster set studies miss as they often use the same loads in the study and control groups. I understand they want to equate training load between groups, but cluster sets allow you to surpass loads lifted for a given number of reps. For example, 90% 1RM is typically equated to a 3RM. But you could do 1+1+1+1, which would have you performing 4 reps with your 3RM load in a single set.

This is where the real magic happens with cluster sets and anecdotally there is a place for cluster training in strength development as well.

Practical Cluster Set Configurations

A few key variables go into cluster sets, mainly: volume, intensity, and rest. Those simple variables can translate into a multitde of different programming options. Below are some practical set and rep progressions that can get you started with cluster trainings.

Traditional cluster sets

This is the bread and butter of cluster set training and is the most simple to program. My go-to traditional cluster sets are using doubles. So 2+2+2 with 30 seconds rest.

Over a 4 week cycle, it could look like this:

  • Week 1: 3 x 2+2+2 w/ 30 sec rest @75% 1RM (get used to performing the cluster)
  • Week 2: 3 x 2+2+2 w/ 30 sec rest @80% 1RM (push closer to 6RM)
  • Week 3: 3 x 2+2+2 w/ 30 sec rest @85% 1RM (depending on rep max chart, this would be 5 or 8RM. I like to treat this as 5RM).
  • Week 4: 3 x 1+1+1+1 w/ 30 sec rest @88-90% 1RM (final push)

Overall, it’s only the final 2 weeks where you’re pushing the load. And anyone who’s done 2+2+2 at 85% 1RM knows how hard it is and will understand why you’re not sustaining it for 4 weeks.

Accentuated eccentric loading cluster sets

Accentuated eccentric loading means to use a load that exceeds what you are capable of lifting concentrically. This is usually anywhere from 5-30% over your 1RM.

Accentuated eccentric loading when used for all reps of a cluster set (3 x 5 @80% 1RM and 105% 1RM for the eccentric) resulted in greater eccentric work, rate of force development, and velocity compared to traditional loading.13

In fact, eccentric training may improve strength and power to a greater degree than traditional modalities.14

To do this effectively, you need special equipment like weight releasers that allow you to hang extra load off the bar that comes off at the bottom of the eccentric phase.

Ascending wave loading clusters

The ascending set structure is geared more towards strength development with a heavy dose of power. This is almost like wave loading but the wave is within the set. For example, 3 x 3 would be broken down as:

  • Set 1: 80% x1, 83% x1, 86% x1
  • Set 2: 83% x1, 86% x1, 89% x1
  • Set 3: 86% x1, 89% x1, 92% x1

What’s nice about this structure is the first rep of the second and third set feel so light. It’s almost like performing an “overset” where you work to a top set before doing back off sets during traditional strength training.

I like to rest 30 seconds between each rep and I’ll do this mainly with Olympic Weightlifting movements. 

Pyramid clusters

The pyramid structure is similar to how a bodybuilder would pyramid their reps over multiple sets. But this is pyramiding the load within the same set.

So, if you were to perform a cluster set of 5 reps with inter-repetition rest, each rep would be with a different load. For example, 80%, 83%, 86%, 83%, 80% 1RM with 30 seconds rest between reps.

I’ve only ever seen this used in Olympic Weightlifting for a conditioning stimulus. An international superheavyweight lifter would often follow himself on the platform. You can imagine how hard it would be for a 160-180kg lifter to hit 3 max lifts with only 2 minutes rest.

So he would perform power snatches in this pyramid fashion to get used to the fast pace of lifting he may have to do on competition day.

The other goal of this cluster set structure is to maximize power output on the descending portion of the pyramid through a post-activation performance enhancement (PAPE) effect, meaning the work done before those reps makes the last two reps feel easier.

Whether the PAPE phenomenon even exists is up for debate, but the feeling of lifting a lighter load after a heavier one during the Olympic lifts makes them feel fast and snappy.

Hypertrophy cluster sets

The original 2013 study investigating a cluster set protocol for hypertrophy found 8 x 5 between 65-75% 1RM with 60-second rest over 12 weeks induced similar muscle growth compared to traditional sets.15

Most importantly, however, the cluster set group improved bench press and squat 1RM, power, and vertical jump power to a greater extent than the traditional set group.

Meaning they were able to get the same benefits in muscle growth with the added benefits of becoming stronger and more powerful.

However, to call these cluster sets under the strict definition of inter-repetition or intra-set rest is borderline.

A 2021 study used more traditionally defined clusters where groups performed 4 x 5 @85% 1RM of the bench press either as traditional sets or with 30 seconds rest between each rep (cluster sets) over 8 weeks.16

They saw the opposite results with the traditional group showing greater muscle growth in the pecs with similar increases in strength. The authors put this down to the greater velocity loss of the traditional set group resulting in greater fatigue and hypertrophy outcomes.

High volume power training (HVPT)

This could be an article on its own, so to keep it brief, think of high volume power training as high-volume loaded jumping in a cluster set format.

While you can do HVPT with non-ballistic movements like speed squats, you don’t get the same benefits due to the bar deceleration as you lock out the squat.

It’s typically best to use exercises without a high-skill component, such as jump squats, bench throws, and trap bar jumps. Olympic lifts can be used, but technique will deteriorate quickly, potentially putting you at risk of injury.

However, Weightlifting derivatives, such as hang clean pulls, are an option to reduce degrees of freedom. Interestingly, one study used bike sprints, which gives you more options.

Regarding loading, you’re looking at approximately 30-40% back squat 1RM for the jump squat and 60-75% power clean 1RM for the Weightlifting derivatives.

Two to three sessions per week is more than enough to make gains and you’ll use anywhere from 12 to 20 reps per set with anywhere from 90 to 200 reps per session.17

How does this look in practice? Here’s a great example from Schuster et al.18:

  • Week 1: 1 x (4 x 5+5+5 w/5 sec rest each + w/ 2 min rest between sets)
  • Week 2: 2 x (4 x 12 w/ 1 min rest between sets) w/ 2 min rest between series
  • Week 3: 3 x (4 x 10 w/30-sec rest between sets) w/ 1 min rest between series

Are There Limitations To Cluster Sets?

The main drawback of using cluster set configurations in your training is the increased training time. If you are on a tight schedule, adding 10-30+ seconds of rest between reps in each set may increase your set time by at least a minute.

This may not seem like much. But remember that you will rarely use the 10-second rest period and will most likely use 20 seconds at a minimum across multiple sets. This adds up.

One solution to this is to use a rest redistribution set configuration. Rest redistribution has been shown to be more effective than traditional sets for maintaining rep performance and minimizing fatigue.19

The difference between cluster sets and rest redistribution is the total time of the set.

The rest redistribution protocol simply takes your normal rest period duration of a traditional set and distributes it intra-set. Whereas cluster sets add intra-set rest on top of between set rest.

For example, if you were to perform 4 x 6 with 90 seconds rest between sets, a rest redistribution configuration could be 4 x (3 x 2), where 15 seconds is taken between rep clusters and 30 seconds is taken between sets.

You total the same number of reps, the same number of sets, but within the same time as a traditional set structure without the same fatigue.

Final Thoughts

Cluster sets are well worth experimenting with. They work well in congested competitive or training periods as they allow high-quality work with less fatigue than traditional set structures.

From what we see in the research, ballistic and Weightlifting movements tend to work best over traditional strength movements, but that’s likely because training loads are matched between conditions when using them.

Regardless, if you haven’t played around with these. I’d recommend starting with something simple like 3 x 2+2+2 w/ 30 sec rest.

  1. Oliver, J. M., Kreutzer, A., Jenke, S. C., Phillips, M. D., Mitchell, J. B., & Jones, M. T. (2016). Velocity drives greater power observed during back squat using cluster sets. The Journal of Strength & Conditioning Research, 30(1), 235-243.
  2. Haff, G. G., Hobbs, R. T., Haff, E. E., Sands, W. A., Pierce, K. C., & Stone, M. H. (2008). Cluster training: A novel method for introducing training program variation. Strength & Conditioning Journal, 30(1), 67-76.
  3. Davies, T. B., Halaki, M., Orr, R., Helms, E. R., & Hackett, D. A. (2020). Changes in bench press velocity and power after 8 weeks of high-load cluster-or traditional-set structures. The Journal of Strength & Conditioning Research, 34(10), 2734-2742.
  4. González-Hernández, J. M., García-Ramos, A., Castaño-Zambudio, A., Capelo-Ramírez, F., Marquez, G., Boullosa, D., & Jiménez-Reyes, P. (2020). Mechanical, metabolic, and perceptual acute responses to different set configurations in full squat. The Journal of Strength & Conditioning Research, 34(6), 1581-1590.
  5. Tufano, J. J., Conlon, J. A., Nimphius, S., Brown, L. E., Seitz, L. B., Williamson, B. D., & Haff, G. G. (2016). Maintenance of velocity and power with cluster sets during high-volume back squats. International journal of sports physiology and performance, 11(7), 885-892.
  6. Tufano, J. J., Conlon, J. A., Nimphius, S., Brown, L. E., Banyard, H. G., Williamson, B. D., … & Haff, G. G. (2017). Cluster sets: permitting greater mechanical stress without decreasing relative velocity. International journal of sports physiology and performance, 12(4), 463-469.
  7. Haff, G. G., Whitley, A. D. R. I. A. N., McCoy, L. B., O’BRYANT, H. S., Kilgore, J. L., Haff, E. E., … & Stone, M. H. (2003). Effects of different set configurations on barbell velocity and displacement during a clean pull. The Journal of Strength & Conditioning Research, 17(1), 95-103.
  8. Tufano, J. J., Halaj, M., Kampmiller, T., Novosad, A., & Buzgo, G. (2018). Cluster sets vs. traditional sets: Levelling out the playing field using a power-based threshold. PLoS One, 13(11), e0208035.
  9. Nagatani, T., Vial, S., Kendall, K. L., Comfort, P., Yang, J., & Haff, G. G. (2025). Effect of traditional and cluster set structures on bar path kinematics during high-volume power clean training. Journal of Sports Sciences, 1-13.
  10. Morales-Artacho, A. J., Padial, P., García-Ramos, A., Pérez-Castilla, A., & Feriche, B. (2018). Influence of a cluster set configuration on the adaptations to short-term power training. The Journal of Strength & Conditioning Research, 32(4), 930-937.
  11. Rial-Vázquez, J., Mayo, X., Tufano, J. J., Fariñas, J., Rúa-Alonso, M., & Iglesias-Soler, E. (2022). Cluster vs. traditional training programmes: changes in the force–velocity relationship. Sports biomechanics, 21(1), 85-103.
  12. Davies, T. B., Tran, D. L., Hogan, C. M., Haff, G. G., & Latella, C. (2021). Chronic effects of altering resistance training set configurations using cluster sets: a systematic review and meta-analysis. Sports Medicine, 1-30.
  13. Wagle, J. P., Cunanan, A. J., Carroll, K. M., Sams, M. L., Wetmore, A., Bingham, G. E., … & Stone, M. H. (2021). Accentuated eccentric loading and cluster set configurations in the back squat: A kinetic and kinematic analysis. The Journal of Strength & Conditioning Research, 35(2), 420-427.
  14. Douglas, J., Pearson, S., Ross, A., & McGuigan, M. (2017). Chronic adaptations to eccentric training: a systematic review. Sports Medicine, 47(5), 917-941.
  15. Oliver, J. M., Jagim, A. R., Sanchez, A. C., Mardock, M. A., Kelly, K. A., Meredith, H. J., … & Kreider, R. B. (2013). Greater gains in strength and power with intraset rest intervals in hypertrophic training. The Journal of Strength & Conditioning Research, 27(11), 3116-3131.
  16. Davies, T. B., Halaki, M., Orr, R., Mitchell, L., Helms, E. R., Clarke, J., & Hackett, D. A. (2021). Effect of Set-Structure on Upper-Body Muscular Hypertrophy and Performance in Recreationally-Trained Male and Female. Journal of Strength and Conditioning Research.
  17. Natera, A. O., Cardinale, M., & Keogh, J. W. (2020). The effect of high volume power training on repeated high-intensity performance and the assessment of repeat power ability: A systematic review. Sports Medicine, 50, 1317-1339.
  18. Schuster, J., Howells, D., Robineau, J., Couderc, A., Natera, A., Lumley, N., … & Winkelman, N. (2018). Physical-preparation recommendations for elite rugby sevens performance. International Journal of Sports Physiology and Performance, 13(3), 255-267.
  19. Jukic, I., Ramos, A. G., Helms, E. R., McGuigan, M. R., & Tufano, J. J. (2020). 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. Sports Medicine, 1-28.