Cluster Sets vs. Rest-Pause: Which Builds More Muscle?

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Two advanced training methods for strength and mass

Every few years, strength training circles revive the same debate: what’s the best way to build muscle? Traditional straight sets are tried and true, but they’re not the only tool. In a world of special sets, two advanced methods stand out: cluster training and rest-pause training. 

Both methods break away from conventional “3×10” routines and let you increase total work volume for an intense, yet time-effective workout. Further, both are rooted in sports science as well as a long history of use.  But they’re not identical.

Understanding how they differ, when to use them, and who benefits most can mean the difference between breakthrough progress and wasted effort.

 3 Key Points You Need To Know: 
  1. Cluster Sets and Rest-Pause training are both effective forms of resistance training.
  2. Cluster Sets are generally used more often for strength or breaking through plateaus. 
  3. Rest-Pause is generally used for muscle growth and minimalist bodybuilding programs.


Advanced Methods Of Hypertrophy: Cluster Sets And Rest-Pause 

Building muscle is relatively straightforward. It comes down to applying a few different variables to your training, including:

  • Utilizing progressive overload 
  • Increasing total work volume over time
  • Applying mechanical tension

So long as you do that consistently and for long enough duration, you’re going to put on lean mass (Androulakis, et. al, 2023).

While simple, there are several training methods you can use to achieve this. 

  • Straight sets - Using the same load and rep scheme, i.e., 3x10 @ 100lbs
  • Drop sets - Perform a primary set close to failure, followed by 1-2 “drop sets” in which you decrease the load, i.e., 100 lbs to RPE9 → 80lbs to RPE9 → 60lbs to failure 
  • Pyramid sets - Generally consist of 4-5 sets in which the load will climb and then come back down. I.e. 100lbs X 10, 120lbs X 8, 140lbs X 6, 120lbs  X RPE8-9, 140lbs RPE8-9

All of these methods work well, but when it comes to advanced special sets for muscle growth, two stand out: Cluster Sets and Rest-Pause. These methods have proven to be highly effective in achieving muscle growth and are used by elite trainees and coaches.

What Are Cluster Sets?

Cluster training, or cluster sets, involves performing one large set with preplanned intra-set rest, thereby creating multiple “clusters” of reps. Unlike Rest-Pause training, cluster sets are used to allow more reps with heavier loads (75-90%1RM)

Example of Using Cluster Sets with Bench Press: Typically, using 85% of your 1RM would allow only 5 reps per set. With cluster sets, you could perform a total of 6-8 reps using 3-4 clusters of 2-3 reps. For example

  • Cluster 1: 85% X 3
    • Rest 20s
  • Cluster 2: 85% X 2
    • Rest 20s
  • Cluster 3: 85% X 2
    • Rest 20s
  • Cluster 4: 85% X 1

Alternatively, you could increase the rest time and perform more reps per cluster, or increase the number of sets. There are numerous methods, but the basic premise is the same.

Published in Strength and Conditioning Journal, a study from Nagati et. al (2025) found that using cluster sets in training was shown to;

  • Maintain bar speed and rep quality.
  • Handle heavier loads for more reps.
  • Accumulate more effective volume without early fatigue.
  • Effective with older patients generating volume

Cluster sets are commonly used with heavier loads and larger compound lifts.

  • Squat
  • Bench
  • Deadlift
  • Overhead press

What Is Rest-Pause Training?

Rest-pause training was made famous by Mike Mentzer, pro bodybuilder and Mr. Olympia competitor in the ‘70s and early ‘80s.  At the time, Mentzer stood out from other athletes who pushed high-volume training, such as Arnold Schwarzenegger.

Mentzer believed in minimalist training, pushing a single set to absolute limits to drive hypertrophy. To achieve this, he advocated for a style of training known as rest-pause training.

Instead of pre-planned mini-clusters, rest-pause involves performing a primary set followed by several smaller sets to failure, all using the same load. 

  • A primary set
    • Rest 15-30s
  • Perform reps to failure 
    • Rest 15-30s
  • Perform reps to failure

Example:

  • Set 1: Bench Press × 8–10 (near failure)
    • Rest 15–30 seconds
  • Set 2: Push another 3–4 reps
    • Rest 15–30 seconds
  • Set 3: Another 2–3 reps

In addition, there is another method used that was laid out by Gonzalez et. al (2025) in their recent review published in Strength and Conditioning Journal called an “extended set”. Let’s say you were going to use a 3X8 rep scheme for a total of 24 reps. 

With this method, you would first perform your first main set to failure. You’d then rest 15-20s followed by another set to momentary failure, complete until you hit 24 reps. For example;

  • Set 1: 9 reps
    • Rest 15-20s
  • Set 2: 4 reps (13 total)
    • Rest 15-20s
  • Set 3: 4 reps (17 total)
    • Rest 15-20s
  • Set 4: 3 reps (20 total)
    • Rest 15-20s
  • Set 5: 3 reps (23 total)
    • Rest 10s
  • Set 6: 1 rep (24 total: Finish)

Both methods focus on building metabolic stress and mechanical tension simultaneously. It’s a way to push out effective reps using small rest periods to bring the muscle past failure.

While generally associated with minimalist training, you can still use rest-pause within a traditional program.

For example, let’s say you’re doing barbell rows using a 3X8 rep scheme.

  • Sets 1-2: Perform 8 reps
  • Set 3: Perform rest-pause

Just keep in mind that ultimately, rest-pause is a method of training past failure. Therefore, you shouldn’t be using this on every exercise and set.

Key Differences: Cluster vs. Rest-Pause

Feature

Cluster Training

Rest-Pause Training

Structure

Planned mini-sets with timed rests

One main set, with brief rest “bursts” OR extended sets

Load

Heavier (75–90% 1RM)

Moderate-heavy (65–80% 1RM)

Focus

Strength + hypertrophy balance

Hypertrophy & metabolic stress

Fatigue Management

High (reduces fatigue mid-set)

Moderate (pushes near failure)

Best For

Compound lifts, strength athletes

Bodybuilders, accessory lifts

Perceived Effort

Relatively lower

Higher — brutally taxing

Cluster Sets Vs. Rest-Pause: What The Science Says

We’re now going to lay out some findings from different studies on both of these training methods.

Research on Cluster Sets

Research on Rest-Pause

  • Compared to traditional sets (using 3-min or 20s inter-set rest intervals), rest-pause elicited greater EMG readings with no difference in post-exercise fatigue (Marshall et. al, 2012)
  • Compared to traditional sets, using rest-pause resulted in similar strength gains. However, the rest-pause method resulted in greater localized muscular endurance and hypertrophy of the thigh (Prestes et. al, 2019)
  • Compared to traditional sets and drop sets, rest-pause training elicited slightly greater gains in strength while hypertrophy was similar (Alysson, Schoenfeld et. al, 2021)
  • Compared to traditional sets, rest-pause resulted in greater work volume (Korak et. al, 2017)

Looking at the above results, it suggests that both can offer benefits, yet neither is significantly better. However, even a slight benefit applied over and over can yield big results.

Also, keep in mind that the studies above all use different protocols as well as different trainees.

With that said, while we think training should always be backed with research, we also know what happens in the lab doesn’t always occur in the gym. There is a lot of anecdotal evidence from elite lifters and coaches who use both in their programs.

Plus, they can simply be a new form of training to keep things interesting.

Verdict: Should You Use Rest-Pause Or Cluster Sets?

So, which should you use? Well, the answer is pretty easy - it depends on what you’re trying to achieve:

  • Rest-Pause Training: Primarily seen in the world of bodybuilding for putting on mass in a time-efficient manner. It’s highly effective in generating metabolic stress and providing an efficient workout. Plus, it’s easier to perform than drop sets!
  • Cluster Sets: Generally seen more in the strength world compared to rest-pause. However, it can be used as a form of anaerobic conditioning as well while providing muscle building benefits as well. Plus, we really like to use it to help bust through plateaus.

Or, you could utilize both! Remember that these are simply advanced methods of training, but aren’t magic. You must still put in the effort and dedication. 

However, both can work to optimize your training or mix things up.

Pro Tip: Use either one when you don’t have a lot of time to get a lot of work done fast!

Sample Training Program

Here’s a fun training program that uses both cluster sets and rest-pause training. 

Session 1- Upper A

  • Incline Bench Press - 3x (2 X 2 X 2 X 1 @85%1RM) Cluster
  • T-Bar Row - 1X18 (Extended Set @ 80%1RM)
  • Close-Grip Bench Press - 1XRest-Pause (70%1RM)
  • Lat-Pulldown + Lateral Raise - 2X8-12 (Super)

Session 2- Lower A

  • Deadlift - 3x (2 X 2 X 2 X 1 @85%1RM) Cluster 
  • Hack Squat (Machine) - 1X18 (Extended Set @ 80%1RM)
  • RDL - 1XRest-Pause (70%1RM)
  • Walking Lunges - 50
  • Calf Raise - 5Xmax @ 30s rest

Session 3 - Upper B

  • Chin-Ups - 3x (70% X 70% X 70% X 70%) Cluster
  • Seated Military Press - 1X18 (Extended Set @ 80%1RM)
  • Bent Over Row - 1XRest-Pause (70%1RM)
  • Chest Fly + Reverse Fly - 2X8-12 (Super)
  • Biceps + Triceps - 2X8-12 (Super)

Session 4 - Lower B

  • Back Squat - 3x (2 X 2 X 2 X 1 @85%1RM) Cluster
  • Barbell Hip Thrust - 1X18 (Extended Set @ 80%1RM)
  • Split Squat - Rest-Pause (70%1RM)
  • Leg Curl + Leg Ext - 2X8-12 (Super)
  • Calf Raise - 2X20

References

  1. Androulakis Korakakis, P., Wolf, M., Coleman, M., Burke, R., Piñero, A., Nippard, J., & Schoenfeld, B. J. (2023). Optimizing Resistance Training Technique to Maximize Muscle Hypertrophy: A Narrative Review. Journal of functional morphology and kinesiology, 9(1), 9. https://doi.org/10.3390/jfmk9010009 
  2. Alysson Enes, Brad J. Schoenfeld, et. al; 2021. Rest-pause and drop-set training elicit similar strength and hypertrophy adaptations compared with traditional sets in resistance-trained males. Applied Physiology, Nutrition, and Metabolism. 46(11): 1417-1424. https://doi.org/10.1139/apnm-2021-0278 
  3. Davies, T.B., Tran, D.L., Hogan, C.M. et al. Chronic Effects of Altering Resistance Training Set Configurations Using Cluster Sets: A Systematic Review and Meta-Analysis. Sports Med 51, 707–736 (2021). https://doi.org/10.1007/s40279-020-01408-3 
  4. García-Ramos, et, al.. Mechanical and Metabolic Responses to Traditional and Cluster Set Configurations in the Bench Press Exercise. Journal of Strength and Conditioning Research 34(3):p 663-670, March 2020. | DOI: 10.1519/JSC.0000000000002301
  5. Gonzalez, Adam M.1; Escalante, Guillermo2; Varovic, Dorian3; Schwarz, Antonella V.4; Rolnick, Nicholas5; De Souza, Eduardo O.6. Advanced Resistance Training Strategies for Bodybuilding: Tools for Muscle Hypertrophy. Strength and Conditioning Journal ():10.1519/SSC.0000000000000929, August 15, 2025. | DOI: 10.1519/SSC.0000000000000929
  6. Korak, J.A., Paquette, M.R., Brooks, J. et al. Effect of rest-pause vs. traditional bench press training on muscle strength, electromyography, and lifting volume in randomized trial protocols. Eur J Appl Physiol 117, 1891–1896 (2017). https://doi.org/10.1007/s00421-017-3661-6 
  7. Marshall PW, Robbins DA, Wrightson AW, Siegler JC. Acute neuromuscular and fatigue responses to the rest-pause method. J Sci Med Sport. 2012;15(2):153-158. doi:10.1016/j.jsams.2011.08.003
  8. Nagatani, Tsuyoshi BSc1; Haff, G. Gregory PhD1,2; Guppy, Stuart N. MSc1; Kendall, Kristina L. PhD1. Practical Application of Traditional and Cluster Set Configurations Within a Resistance Training Program. Strength and Conditioning Journal 44(5):p 87-101, October 2022. | DOI: 10.1519/SSC.0000000000000700
  9. Prestes, Jonato1; et. al; Frade de Sousa, Nuno M.2; Willardson, Jeffrey M.3. Strength and Muscular Adaptations After 6 Weeks of Rest-Pause vs. Traditional Multiple-Sets Resistance Training in Trained Subjects. Journal of Strength and Conditioning Research 33():p S113-S121, July 2019. | DOI: 10.1519/JSC.0000000000001923
  10. Tufano, James J.1,2; Brown, Lee E.3; Haff, G. Gregory1. Theoretical and Practical Aspects of Different Cluster Set Structures: A Systematic Review. Journal of Strength and Conditioning Research 31(3):p 848-867, March 2017. | DOI: 10.1519/JSC.0000000000001581
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