Pre‑exhaust supersets tested
A 41‑trained‑subject, 8‑week study shared by Brad Schoenfeld found pre‑exhaust supersets (e.g., leg extensions before squats) did not increase hypertrophy or strength compared with traditional sets — but they were ~36% more time‑efficient due to lower total volume load Brad Schoenfeld study on pre‑exhaust. For clinicians and coaches, that suggests supersets can save time without sacrificing outcomes in trained lifters, but total volume still matters for size and strength gains Brad Schoenfeld study on pre‑exhaust.
The 8‑week pre‑exhaust trial that included 48 resistance‑trained participants (n=24 per arm) was published in the International Journal of Exercise Science and lists Tom Hermann, Brad J. Schoenfeld and colleagues as authors. intjexersci.com That study paired isolation exercises (leg extension, seated hamstring curl) immediately before compound lifts (Smith squat, barbell Romanian deadlift) with <10 seconds between movements and had participants perform four sets twice weekly at 8–12RM. intjexersci.com Results reported slightly greater quadriceps/hamstring size and body‑composition improvements favoring the traditional sequencing, while 1‑RM squat strength, local muscular endurance and countermovement‑jump changes were similar between groups. intjexersci.com The ~36% faster session time comes from a separate superset study titled “Less time, same gains,” a SportRxiv preprint that compared superset (agonist–antagonist) versus traditional straight sets across six exercises (reported 43 participants) and found similar hypertrophy/strength outcomes with 36% less session time. sportrxiv.org
