As you are only performing a single set, it's easy to track your progress in terms of weights lifted or repetitions performed. The brevity of an HIT workout makes this style of training ideal if you are busy and have little time to train. Only a single set of each exercise is performed, so workouts should take no more than 30 minutes. By utilizing a large number of muscles at the same time, you promote the release of essential anabolic hormones that are vital for increasing strength and muscle mass.Ī typical HIT workout consists of between six to 10 exercises. Bench presses, squats, dead lifts, shoulder presses and pull/chin-ups are all favored in HIT workouts. Darden, you should select exercises that use a large amount of muscle mass and involve the movement of multiple joints at the same time. Exercise SelectionĮllington Darden, author of "The New High Intensity Training: The Best Muscle-Building System You've Never Tried" suggests that to get the most from single set per body part training, exercise selection is important. Jones performed a number of studies and found that a single set of sufficiently high-intensity strength training produced significant increases in strength and muscle size.
Mentzer's methodology is echoed by inventor of Nautilus strength training equipment Arthur Jones.
Mentzer goes on to say that if intensity is sufficiently high, then volume must be low, and one set taken to failure per body part is ideal. Author and bodybuilder Mike Mentzer, in his book "Heavy Duty," states it is not the volume of exercise that triggers increases in strength and muscle size but the intensity of the workout.
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