High-Intensity Training (HIT) is one of the most hotly debated approaches in strength training. While often being mischaracterized on one end or overhyped on the other, HIT is better understood as a systematic approach to applying maximal mechanical tension with minimal volume.
Often associated with bodybuilding legends Mike Mentzer and Dorian Yates, HIT emphasizes maximum effort, low volume, and sufficient recovery. When used correctly, it can be an effective and time-efficient way to build strength and muscle.
This article breaks down what HIT training actually is, how it works, and who it’s best suited for.
Key Points You Need To Know!
HIT stands for “High Intensity Training”
It is a methodology of training, not a specific protocol
HIT can be defined as “a systematic approach to applying maximal mechanical tension with minimal volume”
HIT training prioritizes low-volume, maximal intensity, and sufficient rest
What Is HIT Training?
High-Intensity Training (HIT) is a resistance-training methodology built around very low volume, high effort, and progressive overload. This is in contradiction to traditional bodybuilding methods that use high-volume models (Schoenfeld et. al, 2017).
A key distinction of HIT training is that it claims intensity is the primary driver of muscle growth, not volume. Excessive volume is said to impair recovery and long-term progress, not build extra muscle.
In practical terms, HIT typically involves:
1–2 working sets per exercise
4-8 weekly working sets per muscle group
Sets taken to true momentary muscular failure
Controlled tempo with strict form
Heavy use of strategically selected compound exercises
Longer rest days between sessions (this varies, but typically longer than traditional)
A strong emphasis on progression (load, reps, or time under tension)
The Core Principles of HIT Training
HIT follows several clear principles that are true for all adherents.
1. Intensity Is the Primary Stimulus
In HIT, intensity refers to effort, not just weight on the bar. Most sets are taken to true muscular failure or further.
You physically can not do another rep; if you can, it’s not intense enough.
The rationale is simple:
High effort recruits high-threshold motor units
These fibers have the greatest potential for strength and hypertrophy
Failure ensures maximal fiber recruitment within minimal sets
2. Very Low Volume
Most HIT programs use:
3–6 total exercises per session
1 working set per exercise
Occasionally, a second set
Use of intensifiers to maximize low volume
4-8 total weekly sets per muscle group
HIT assumes that when training with very high intensity, you don’t need more volume. In fact, you shouldn’t even be able to produce more quality work.
Minimal high-effort sets are sufficient to produce the optimal stimuli for adaptation.
3. Progressive Overload Is Mandatory
HIT only works if progression is measurable and consistent. This may surprise people as it can sometimes be portrayed as “feel the pain” type of training.
Progression may include:
Increased load
Increased repetitions at the same load
Slower tempo or longer time under tension
Reduced rest between sessions (less common)
If performance stagnates, HIT logic suggests the issue is recovery, not effort.
4. Recovery Is Non-Negotiable
While all bodybuilding programs utilize recovery, in HIT training, it is a primary training variable.
Typical frequency:
2–3 full-body sessions per week (Sometimes 4, but volume is spread out)
Some advanced lifters train muscle groups as little as once every 7-10 days.
HIT Training vs. Traditional High-Volume Training
The biggest difference between HIT and conventional training lies in how stimulus is accumulated.
Variable
HIT Training
Traditional Training
Volume
Very Low – Low (4-8 sets)
Moderate – High (10-20 sets)
Sets
1-2 per exercise
3-5+ per exercise
Intensity
Near maximal effort
Submaximal
Frequency
Lower
Higher
Time Per Session
Short
Long
Research consistently shows that muscle growth can occur across a wide range of volumes, provided sets are performed close to failure (Pelland et. al, 2025). HIT simply operates at the lower end of that volume spectrum.
The Science Behind HIT Training
Modern hypertrophy research does support the use of several HIT concepts. While its concepts are based on what lifters see in the gym, they are not completely foreign to studies.
It’s not a question of if it works; it’s a question of how well it works.
Mechanical Tension Is the Primary Driver
Current evidence shows that mechanical tension is the primary stimulus for muscle growth, not muscle damage or soreness (Schoenfeld, 2010; Pelland et. al, 2025).
HIT excels here by:
Maximizing effort per set
Ensuring full motor unit recruitment
Eliminating “junk volume”
Volume Has a Dose–Response… to a Point
Meta-analyses suggest that higher volumes can increase hypertrophy, but only up to an individual’s recoverable limit. Beyond that, returns diminish, and fatigue accumulates (Pelland et. al, 2025).
HIT operates under the assumption that many lifters:
Overestimate their recovery capacity
Accumulate volume without meaningful stimulus
Stall due to fatigue, not undertraining
Recent research has shown that 5-10 weekly sets is the “sweet spot”, providing maximal gains per set (Pelland et. al, 2025). However, it does show that greater absolute hypertrophy occurs with more sets.
Failure Training Is a Tool
Training to failure results in increased motor unit recruitment; every fiber is firing to produce force. However, this can also increase fatigue.
HIT uses failure strategically, while higher-volume programs typically limit it. This makes HIT:
Efficient
Demanding
Unsuitable for sloppy execution or poor load selection
Who Is HIT Training Best For?
HIT is not universally optimal, but it can be highly effective for certain populations.
HIT Works Well For:
Time-constrained lifters
Intermediate to advanced trainees with good technique
Lifters who struggle with recovery
Individuals prone to overtraining
Those who enjoy highly focused, intense sessions
HIT Is Less Ideal For:
Beginners still learning technique
Athletes requiring high skill or power output
Lifters who respond well to high volumes
Lifters using technical movements
And always remember, some people will simply find that either/or works best for them. Just because.
Common Misconceptions About HIT Training
“HIT Means One Set Is Always Enough” – One set can be enough, but it must be used with maximal intensity. Many people underestimate what this means. Poor intensity or technique negates the premise.
“HIT Is Dangerous” – When performed with controlled tempo and appropriate loads, HIT is no more dangerous than traditional training. In fact, reduced volume may lower cumulative injury risk.
“HIT Doesn’t Build Muscle” – Both anecdotal and scientific evidence show that HIT can build muscle (Pelland et. al, 2025). It’s just not always maximally beneficial for everyone, and some people use it incorrectly.
Example HIT Workout Structure
There are many ways to run HIT. You can see this in Dorain Yates and Mike Mentzer’s training. These were two of the biggest proponents, yet their training differed from each other. In fact, their own training varied.
Dorian Yates Vs. Mike Mentzer
Trained 3-4 times per week Vs. 1-2 times per week
Trained muscle groups once every 5-7 days Vs. 7-10 days
Approx 8 weekly sets per muscle group vs. 2-4 weekly sets
The point being that you can use the principles to build your own program.
Full-Body HIT Session (2–3×/week)
Here’s what a full-body HIT session might look like.
Leg Press or Squat: 1 working set to failure
Chest Press or Bench Press: 1 working set
Pulldown or Row: 1 working set
Overhead Press: 1 working set
Hip Hinge (RDL or Back Extension): 1 working set
Each set performed with:
Controlled tempo
Full range of motion
True muscular failure
Use of intensifiers (rest-pause, forced reps, eccentrics, etc.)
You could run this 2-3x a week or use exercise variation. Utilize the same blueprint but use different exercises, i.e.
Chest Press → Incline Dumbbell Press → Dips
Barbell Row → Dumbbell Row → Seated Cable Row
Deadlift → RDL → Hip Thrust
Structured exercise variation has been shown to maximize muscle growth (Baz-Valle et. al, 2019).
Key Takeaways
HIT training emphasizes maximum effort, minimal volume, and full recovery
It relies on mechanical tension and motor unit recruitment, not excessive sets
HIT can be effective, but it is highly demanding
Recovery and progression determine success—not effort alone
It is best suited for experienced lifters who value efficiency
Must be able to use proper intensity with good form.
FAQ: What Is HIT Training?
Is HIT training the same as HIIT?
No. HIT refers to resistance training, while HIIT refers to high-intensity interval cardio.
Do you need to train to failure with HIT?
Yes, failure is a defining feature. If you’re not training to failure, you’re not doing HIT.
Can beginners use HIT?
Beginners should first build technical proficiency before adopting true HIT.
Is HIT better than high-volume training?
Neither is inherently superior. Effectiveness depends on recovery, goals, and individual response. Further, it depends on what style of HIT you perform with what variables.
References
Baz-Valle, E., Schoenfeld, B. J., Torres-Unda, J., Santos-Concejero, J., & Balsalobre-Fernández, C. (2019). The effects of exercise variation in muscle thickness, maximal strength and motivation in resistance trained men. PloS one, 14(12), e0226989. https://doi.org/10.1371/journal.pone.0226989
Pelland, J. C., Remmert, J. F., Robinson, Z. P., Hinson, S. L., & Zourdos, M. C. (2025). The resistance training dose response: Meta-regressions exploring the effects of weekly volume and frequency on muscle hypertrophy and strength gains. Sports Medicine. https://doi.org/10.1007/s40279-025-02344-w
Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857–2872. https://doi.org/10.1519/JSC.0b013e3181e840f3
Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2016). Effects of resistance training frequency on measures of muscle hypertrophy: A systematic review and meta-analysis. Sports Medicine, 46(11), 1689–1697. https://doi.org/10.1007/s40279-016-0543-8
Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. Journal of Sports Sciences, 35(11), 1073–1082. https://doi.org/10.1080/02640414.2016.1210197
