How many of you prefer one set to failure to multiple sets.
Probably zero. I know I don’t.
I use the Mike Mentzer Heavy Duty which is one set and have made more gains using it than ‘traditional’ training.
Multiple creates too much of an inroad to recovery.
Maybe not for huge guys but for smaller beginners the muscle don’t recover as fast.
This is true for my body but remember everyone’s body works differently.
For myself, I feel HIT workouts has a place in my training. However, it’s not my mainstay - I try to integrate it periodically.
multiple sets.i used HIT after a higher volume period and found it usefull for a little while. after one adjusts to that where do you go?less sets(zero).i had the chance to talk to Mr.Mentzer about this and he said that since this would be my new accomodation level i would have to decrease frequency until i reached my genetic max. muscle mass.i know mentzer talks about logic and science but i ccouldn’t see the logic in this, as that would have me downregulating frequecy to the point i wouldn’t be training.that said,i think it can be usefull between higher volume periods.
What does “HIT” mean?
For a beginner it might be useful, to a seasoned veteran, it probably wont cause enough trama to cause an adaptive response (i.e. hypertrophy and strength gain)
Have used both HIT (1set till failure) and volume styles of training, exclusively for extended periods. What I’ve found: HIT leads to instant gratification and loooong term stagnation! When your numbers or poundage becomes “stuck” on a HIT style program, they can stay stuck… sometimes for years!!! Your only option, “forced reps.” HIT can eventually lead to an over-reliance on forced reps, which leads to… annoying others, (if you don’t have a regular training partner) or worse yet… injury!
Observations: Since I switched over to an almost exclusive “Vol” approach 13 months ago, my muscle density has improved DRAMATICALLY! The VOL
approach provides many more avenues of choice once the trainee approaches stagnation. These choices are engendered through altering of rep scheme or cycling of “intensity” (properly termed % of 1 RM) aka.
periodization. Lastly: While performing a routine that employs 4 sets of 6 reps, I usually feel strongest on the 2nd or 3rd set. My body seems to need the first work set to get accustomed to the weight. So one set till failure isn’t going to get it done!
I prefer one set to failure but I train 3 times per week when I do it. I also have found that I get my best results when I incorporate pre-exhaustion.
Jesse: Are you saying that you take the same
muscle group to failure three times in one week…?
If so, that won’t last long ! This is “not” a flame,
but how old are you, and how long have you been
training…?
I created my own version of HIT. Its more of a Phsycological reason that I created more then anything I feel that doing one set to faluire is too little just a phsy thing with me at least so instead I would do 2 set. For example Chest work-out is Bench Press 4 sets first two sets are warm-ups then four - six reps on the next two then Incline Press 2 sets 4-6 reps and then finally Some type of fly decline or incline dumbbells 2 sets again 4-6reps.
Although I do peridozation with HIT I don’t recommend training with HIT all year round. I usually use it when I am preparing for a show 6months out then I am back to my hypetrophy phase which is 8-10reps Not to failure but challenging 8-10reps.
When bulking and cycling androgens, i will conduct high volume, ball-busting workouts for the 2 week on-cycle, and then one set to failure for the two week off-cycle…helps me retain what i gain without adapting too much to any particular workout regimen.
Of course I don’t train the same muscle groups 3 times per week. I work out three times per week and i will use a split of chest shoulders triceps or chest and back then a day for legs and the other day will be for the remaining body parts.
To answer your other question I’m 20 years old and have been training for four years.
Jesse, Sorry for not responding sooner, but I’ve been away for 3 days. I obviously misread your first reply. There’s not a damn thing wrong with your current routine! Since you’re 20 yrs old and have 4 years of training experience, I would encourage you to explore as many training styles as possible; don’t get married to any one. HIT definitely has its place, as do the dozens of great systems featured on this website. Life’s a smorgasbord
enjoy! 