Which volume of training has the greatest potential to increase muscular endurance?

The option indicating 3 sets of 15 has the greatest potential to increase muscular endurance because training volume is a crucial factor in developing this specific physical capacity. Muscular endurance refers to the ability of a muscle group to perform repeated contractions over an extended period.

Higher repetitions, such as those presented in 3 sets of 15, are typically associated with lower weights, which allow for sustained effort and a greater number of repetitions. This combination promotes adaptations in muscular endurance through increased capillary density, mitochondrial density, and better neuromuscular coordination. These physiological changes enhance the muscle’s ability to sustain activity over time.

In contrast, lower repetition schemes, such as 1 set of 5 or 5 sets of 5, are more aligned with strength and power training. These approaches focus on maximal force output rather than sustaining repeated efforts, making them less effective for improving muscular endurance. While 2 sets of 10 does offer a moderate volume, it does not provide the same level of endurance training stimulus as 3 sets of 15.

Thus, the combination of higher repetitions and appropriate volume in 3 sets of 15 uniquely supports the goal of increasing muscular endurance.