High-intensity training (HIT), commonly referred to as 1 set to failure, and high-volume training are two distinct approaches to muscle building. HIT focuses on performing a minimal number of sets with maximum effort, often to the point of failure, while high-volume training involves multiple sets and repetitions per exercise.
This article explores the differences between these two methods, drawing on insights from renowned bodybuilders and scientific research to determine which approach is more effective for muscle growth.
The information used for this article was based on a video shared by House of Hypertrophy.
High Volume Sets
High-volume training is a training method that involves performing multiple sets and repetitions per exercise, with more frequent training sessions. This approach contrasts sharply with high-intensity training, which focuses on fewer sets performed with maximal effort. Iconic figures from the Golden Era of bodybuilding, such as Arnold Schwarzenegger, were known to follow and recommend high-volume training. In his 80s “Encyclopedia of Modern Bodybuilding,” Arnold stated his belief that “you need to do at least 5 sets in order to have the volume of training necessary to fully stimulate the available muscle fibre.” This philosophy emphasises that a higher volume of training is crucial for achieving significant muscle growth.
High-volume training is built on the principle that more sets and repetitions provide a greater overall stimulus for muscle hypertrophy. The approach typically involves training each muscle group more frequently, often multiple times per week, to maximise the muscle-building process. This method contrasts the low-volume, low-frequency approach of high-intensity training, which advocates for fewer, but more intense, workouts. The belief behind high-volume training is that the increased volume and frequency not only enhance muscle growth but also improve endurance and overall conditioning by constantly challenging the muscles with a higher workload.
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Introduction to High-Intensity Training
High-intensity training (HIT) emphasises high effort with low volume and lower frequency. It involves training to failure, meaning that a set is completed only when additional movement is utterly impossible. This method was popularised by Arthur Jones in the 1970s and later adopted by bodybuilders like Mike Mentzer and Dorian Yates. Jones’s philosophy was simple: if you train with true maximal effort, you don’t need a lot of volume. This approach contrasts sharply with the high-volume training methods recommended by iconic figures from the Golden Era of bodybuilding, such as Arnold Schwarzenegger.
Training to Failure
One of the core principles of HIT is training to failure. According to Arthur Jones, a set should be completed only when no additional movement is possible. Mike Mentzer echoed this sentiment, stating that working to the point of failure ensures that you pass through the “break-over point,” beyond which muscle growth is stimulated. This intense effort requires significant mental and physical exertion, making HIT both a challenging and effective training method.
Low Volume in HIT
HIT typically involves performing only one set per exercise. Jones argued that additional sets usually serve no purpose and may lead to overtraining. Dorian Yates also supported this approach, claiming that one set at extreme intensity is sufficient for muscle building. The rationale behind low volume is that a single, all-out set can stimulate muscle growth without the need for multiple sets, which can lead to diminishing returns and increased risk of overtraining.
Low Frequency in HIT
HIT also involves training each muscle group with low frequency, often only once or twice a week. Jones initially recommended three full-body workouts per week but later suggested that some individuals might benefit more from only one or two workouts per week. Mentzer recommended 96-120 hours of rest between training sessions, with some clients training only once every 10-14 days. The idea is that intense training sessions require longer recovery periods to allow for full muscle recovery and growth.
The scientific studies and references used as the backbone and for the video below and this article are as follows:
- Nautilus: The Concept of Variable Resistance
- HIT Training: Ultimate Guide to High-Intensity Workouts
- How to gain 63 pounds of Muscle in 28 Days: The Infamous Colorado Experiment
1 Set to Failure vs High Volume Sets: Which Builds More Muscle?
The Colorado Experiment is one of the most famous studies supporting high-intensity training. Conducted in 1973, it claimed that bodybuilder Casey Viator gained 63.21 lbs of muscle in 28 days using HIT. The experiment, supervised by Dr. Elliot Plese at Colorado State University, involved Viator training with high-intensity methods while using Nautilus machines. Arthur Jones himself also participated in the experiment, training for 22 days and gaining 15.44 lbs of muscle.
However, these results are often questioned due to potential confounding factors such as muscle memory and prior anabolic steroid use. In the four months leading up to the experiment, Viator had not trained at all due to a serious accident, likely resulting in significant muscle atrophy. The rapid gains observed during the experiment could be attributed to muscle memory, where previously built muscle is quickly regained after a period of inactivity.
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Experimental Research on High-Intensity Training
Several studies have examined the efficacy of HIT compared to other training methods. A meta-analysis by Grgic et al. in 2021 found no significant difference in muscle growth between training to failure and not training to failure. Similarly, a study by Santanielo et al. showed that leaving 3 to 0 repetitions in reserve produced similar hypertrophy results to training to failure in trained individuals.
These findings suggest that while training to failure can be effective, it may not be necessary to maximise muscle growth. Leaving a few repetitions in reserve can still provide sufficient stimulus for hypertrophy while potentially reducing the risk of overtraining and injury. This insight challenges the notion that HIT’s approach of training to absolute failure is superior to other methods.
Volume and Frequency in Training
Research indicates that higher training volumes typically produce better muscle growth than lower volumes. A meta-analysis by Schoenfeld et al. in 2017 found that performing three sets per exercise was more effective for muscle hypertrophy than performing only one set. Additionally, higher frequency training can be just as effective as lower frequency training for muscle growth and strength gains when total weekly volume is matched.
While HIT emphasises low volume and frequency, these findings highlight the importance of total training volume in achieving optimal muscle growth. Incorporating multiple sets and more frequent training sessions can enhance the anabolic response within muscle fibres, leading to greater gains over time. However, it’s essential to balance volume and intensity to prevent overtraining and ensure adequate recovery.
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The Role of Individual Differences
While high-intensity training can be effective, it is not necessarily superior to other methods. Individual differences play a significant role in training responses, and some individuals may respond better to higher volume or higher frequency training. Factors such as genetics, training experience, and personal preferences can influence how an individual responds to different training protocols.
For example, some people may thrive on HIT’s intense, low-volume approach, while others may find that they achieve better results with higher volume and more frequent sessions. It’s crucial to tailor training programmes to individual needs and preferences, ensuring that each person can maximise their potential for muscle growth and strength gains.
Practical Applications
High-intensity training can be an efficient and effective method for building muscle and strength, especially for those with limited time for training. It allows for intense workouts with less frequent sessions, which can be beneficial for recovery. However, incorporating elements of higher volume and frequency training may also be advantageous for some individuals.
To implement HIT effectively, it’s essential to focus on proper form, controlled movements, and maximal effort during each set. Additionally, monitoring recovery and adjusting training frequency based on individual needs can help prevent overtraining and optimise results. By blending HIT with other training methods, you can create a well-rounded programme that maximises muscle growth and strength while accommodating personal preferences and recovery requirements.
The debate between one set to failure and high-volume training continues to be a topic of interest among fitness enthusiasts and researchers. While high-intensity training is a valid approach to building muscle and strength, supported by historical anecdotes and some scientific research, it is not definitively superior to other training methods. The best approach may involve a combination of high intensity, volume, and frequency tailored to individual needs and responses.
By understanding the principles and evidence behind both high-intensity and high-volume training, you can make informed decisions about incorporating them into your fitness regimen. Whether you choose to follow HIT exclusively or blend it with other training methods, the key is to find what works best for your body and goals.
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