Equated volume load: similar improvements in muscle strength, endurance, and hypertrophy for traditional, pre-exhaustion, and drop sets in resistance training

This study investigated the impact of the equated volume load on three different resistance training methods (traditional, pre-exhaustion, and drop sets) on muscle strength, endurance, and hypertrophy in young men.

Fifty-three recreationally trained men performed a 1-week familiarization and were randomized into three groups: traditional (TRT, n = 18), pre-exhaustion (Pre-Ex, n = 17), and drop set (DS, n = 18). All groups were enrolled in a 6-week, twice-weekly intervention program. The TRT performed four sets of 8–12 repetitions with 70%1RM for each leg press and leg extension exercises, with 3-min rest between sets. The Pre-Ex performed leg extensions with 30%1RM until exhaustion before each exercise, while the DS performed leg extensions with 30%1RM after the last set of each exercise. We collected data from 1RM leg press and a 5RM leg extension, isometric strength, muscular endurance, and muscle thickness.

Results revealed that all training methods had significant improvements in muscle strength (p < 0.001), endurance (p < 0.001), and hypertrophy (p < 0.001), with no significant difference between groups (p > 0.05).

Therefore, the TRT, Pre-Ex, and DS methods revealed to be equally effective on enhancing muscle strength, endurance, and hypertrophy. Thus, the study did not support the superiority of pre-exhaustion or drop set over traditional resistance training when the volume is equated.