By adjusting the weight based on how close you are to failure (RIR), both types of sets end up using about the same weight—even though cluster sets seem like they should let you lift heavier.

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Evidence from Studies

Supporting (1)

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Cluster sets and traditional sets elicit similar muscular hypertrophy: a volume and effort-matched study in resistance-trained individuals

Randomized Controlled Trial

Human

2025 Jun

When both types of workouts were done with the same effort level (using RIR to adjust weights), neither one built more muscle than the other—even though cluster sets have breaks in between reps. So, the breaks didn’t let people lift heavier or do more work overall.

Contradicting (0)

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No contradicting evidence found

Source Study

Cluster sets and traditional sets elicit similar muscular hypertrophy: a volume and effort-matched study in resistance-trained individuals

Score: 45

DOI: 10.1007/s00421-025-05712-6

Similar Assertions

Even though cluster sets let you rest briefly between reps, they don’t actually let you lift more total weight over time than regular sets—if you’re pushing just as hard in both.

83%

Whether you take short breaks between reps or not, your body adapts by lifting heavier weights at about the same rate—as long as you’re pushing yourself to near failure each set.

73%