More great information from Brad Schoenfeld on the best way to train for increased muscle mass and the best way to implement it into your training.
Ramp up training volume if your main goal is size. Here’s the smart way to do it.
Back in the 1970’s, Arthur Jones popularized the so-called high-intensity training (HIT, not to be confused with HIIT – high intensity interval training) approach to building muscle. HIT is based on the premise that only a single set of an exercise is necessary to stimulate growth, provided you train to the point of momentary concentric muscular failure.
According to HIT dogma, performing additional sets beyond this first set is superfluous and perhaps even counterproductive to muscle development. Other prominent industry leaders such as Mike Mentzer and Ellington Darden subsequently followed Jones’s lead and embraced the HIT philosophy, resulting in a surge in its popularity. To this day, HIT continues to enjoy an ardent following.
Now before I get accused of being anti-HIT, I’ll readily admit that it’s a viable training strategy. There’s no denying that it can help build appreciable muscle. And if you’re time-pressed, it can provide an efficient and effective workout.
That said, if your goal is to maximize muscle development, HIT simply doesn’t do the trick. You need a higher training volume. Substantially higher than just one set per exercise.
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