PMID 41438108

Research
All papers

Effect of cluster set resistance training combined with high-intensity interval training on cardiorespiratory and muscular fitness in untrained young men

Ma J, Ye R, Bo S, Cheng Y

Question

Does cluster-set resistance training combined with HIIT improve cardiorespiratory and muscular fitness differently than traditional resistance training combined with HIIT in untrained young men?

Summary

In untrained young men, 12 weeks of resistance training plus treadmill HIIT improved strength, training volume, VO2max, jumping, body fat percentage, and muscle thickness. Adding short intra-set rests during resistance training produced similar outcomes to traditional continuous sets.

Methodology

  • Untrained young men aged 18-28 years
  • 22 participants.
  • Resistance training plus treadmill HIIT.
  • Work intervals: HIIT 1 minute.
  • Recovery: HIIT 1 minute; CSRT 30 seconds intra-set after 5 reps.
  • Intensity: 70% 1RM; 85-95% VO2max.
  • Resistance training plus 15-minute HIIT block after 10 minutes of resistance intervention.
  • 12 weeks.
  • Randomized two-arm exercise-training study
  • Strength, VO2max, Body fat, and Muscle thickness were tracked.

Outcomes

Fitness

Both groups improved strength, training volume, VO2max, jumping, and muscle thickness.

Within-group p<0.05.

Improved

Body fat

Body fat percentage decreased in both groups.

p<0.05.

Improved

Group difference

CSRT-HIIT and TRT-HIIT did not differ significantly on the measured outcomes.

Between-group p>0.05.

No clear change

Insights

  • A short 5 x 1-minute treadmill HIIT block can be combined with resistance training.
  • Cluster sets can make strength work feel more manageable without reducing fitness gains.

Limitations

  • Small sample
  • Male-only
  • No HIIT-only arm
  • No long-term follow-up
  • Limited adherence/safety reporting

Safety

  • Article did not report adverse events or injuries.
  • Four of 26 participants withdrew for personal reasons; these withdrawals were not attributed to adverse events.
  • The study excluded recent fracture/joint injury and contraindications such as asthma, heart disease, and tumors, used a one-week adaptation phase, and supervised/monitored testing and training.