A team of researchers investigated the method known as pre-exhaustion training, called PreEx, and found the order of exercise protocols to be unimportant in high-intensity resistance training.
Popular with bodybuilders, PreEx is based on the theory that performing isolation movements for a target muscle group, followed by a compound movement for the same muscle group, will maximize muscle fatigue.
Believers say those last sets are the most important because the doubly required effort maximizes the normal tearing that takes place during any resistance training, resulting in greater muscle volume.
Yet the study found minimal benefit relating to the order in which resistance training exercises are performed and whether or not they include corresponding intervals.
"This research study represents a real work-out, by real people in a real gym not a laboratory gym as in much strength training research," says study author James Fisher of Southampton Solent University in the U.K. Other authors included James Steele of Southampton Solent, Dave Smith of Manchester University in the U.K. and Luke Carlson of Discover Strength Personal Fitness in Plymouth, Minnesota, U.S.
"Our results suggest that exercise order and rest interval make no difference to chronic strength increases following 12 weeks of training, but rather should be chosen based on personal preference."
In the study, a total of 39 participants, of which nine were men, followed one of three 12-week training programs.
Fourteen subjects took part in traditional PreEx training, while a second group of 17 subjects followed PreEx sequencing protocols but were allowed intervals between sets.
An eight-subject control group effectuated the same movements as the other two without obeying PreEx protocol.
Researchers observed no significant differences between the three groups, concluding that PreEx protocol offers negligible advantage when it comes to strength training.
Fisher noted that the study indicates strength increases with maximal effort and that significant advances can be made in just over 20 minutes of high intensity strength training twice per week.
"This research demonstrates ecological validity as well as scientific rigour; it shows practical results from an approach to resistance exercise that most people can immediately utilize," says Fisher.
The study was in the journal Applied Physiology, Nutrition and Metabolism.
