[In Press] Effects of 10 sets versus 5 sets of resistance training on muscular endurance

BACKGROUND: A paucity of research exists examining whether resistance training with a greater number of sets per exercise enhances the development of muscular endurance. The aim of this study was to investigate the effects of ten sets versus five sets of resistance training on muscle endurance. METHODS: Fifteen healthy males (age 23.7 ± 4.6 y) with at least 1 year resistance training experience were randomly assigned to 6 weeks of 10 sets (10-SET) or 5 sets (5-SET) of 10 repetitions at 60-80% one-repetition maximum (IRM) for specific compound resistance exercises with rest intervals between sets of 60-90 s and 60 s between exercises, performed 3 times per week. Relative muscle endurance test was assessed via maximal repetitions using 70% IRM for the bench press, lat pulldown and leg press. RESULTS: There was a significant increase in the number of repetitions to failure in the muscle endurance test for the leg press in 10-SET (40.9%, p = 0.04) and 5-SET (27.9%; p = 0.03), although no statistical differences between groups in the post-intervention results. Both groups increased volume-load in the muscle endurance test for the bench press (≥14.3%, p<0.05) and leg press (≥36.7%, p