The Effects of 2 Sets to Failure vs. 4 Sets to Non-Failure of Resistance Training on Muscular Strength & Body Composition Among Resistance Trained Collegiate Students

Tan, Nicco (2025) The Effects of 2 Sets to Failure vs. 4 Sets to Non-Failure of Resistance Training on Muscular Strength & Body Composition Among Resistance Trained Collegiate Students. Final Year Project (Bachelor), Tunku Abdul Rahman University of Management and Technology.

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Abstract

This study examined the effects of resistance training to failure versus non-failure on body composition and muscular strength in resistance-trained collegiate students. The research compared two groups: two sets to failure (2F) and four sets to non-failure (4NF). A control group (CON) was also included. Muscular strength was assessed using the 5RM Bench Press Test, while body composition was measured using Bioelectrical Impedance Analysis (BIA). Results indicated that all groups showed significant improvements in 5RM Bench Press strength (p < .001), with no significant differences between the groups (p = .964). However, the 2F group had slightly greater percentage improvements in strength compared to the 4NF and CON groups. For body composition, significant reductions in fat mass (FM) were observed within the 2F and CON groups, while the 4NF group did not show significant changes. Fat-free mass (FFM) significantly improved in both the 2F and 4NF groups (p < .001), but not in the control group. The differences in FM and FFM between the groups were not statistically significant (p = .353) and (p = .855). Overall, the findings suggest that both training approaches yield similar improvements in muscular strength and lean mass, but training to failure may provide a slight advantage in reducing fat mass. The study recommends further research focusing on the female population to better understand gender-specific responses to failure versus non-failure training. These results can help tailor training strategies to meet individual fitness goals, especially for those aiming to optimize fat loss and strength gains.