Even though High-Intensity Training (HIT) has been used in bodybuilding for at least the past 50 years, it’s only recently become popular in mainstream fitness. Usually sitting on the fringes of lifting, its methodology has begun to be taken more seriously.
It seems to directly oppose traditional bodybuilding, as it emphasizes the intensity of training rather than high volume. As such, many bodybuilders used to high volume are suspicious; can HIT training actually build muscle?
This doubt usually stems from misconceptions and exaggerated claims; this article will break it down and show that HIT training can be a viable option for building muscle.
Key Points You Need To Know!
High-Intensity (HIT) training emphasizes intensity over volume.
This does not mean HIT training equals minimalist training.
Research shows that 5-10 weekly working sets are most efficient for building muscle.
HIT training easily meets these numbers when you optimize your training
What Is HIT Training?
High-Intensity Training (HIT) is a style of bodybuilding, or muscle building, in contrast to traditional bodybuilding. The foundational difference is that it views effort as the primary driver of muscle growth, rather than volume (Schoenfeld et al., 2017).
It was made famous by bodybuilders such as;
Dorian Yates
Mike Mentzer
Dante Trudell
All 3 practiced slightly different training styles, but the foundation was the same. In a nutshell, you could describe a HIT training program as;
<10 Weekly Working Sets Per Muscle Group
1-2 Sets Per Exercise
Prioritize Compound Movements
Generally Lower Training Frequency
Intensity is prioritized, and sets are taken to failure or past failure.
Use of special sets
Does HIT Training Actually Build Muscle?
Yes.
While HIT can look quite different on paper compared to traditional bodybuilding, we underestimate how powerful resistance training can be.
In fact, the earlier sets are more powerful.
We’ve spoken about this study from Pelland et al (2025) quite often, but we think it does a great job illustrating this. These researchers looked at the dose-response that weekly set volume had on muscle hypertrophy and strength gains.
They discovered:
Minimum Effective Dose to detect hypertrophy was 4 working sets per week.
Highest Efficiency was 5-10 working sets per week.
Intermediate Efficiency was 11-18 working sets per week.
Dose Response up to 42 working sets per week
Diminished Returns after 18 working sets per week
This means 5-10 weekly working sets gave the greatest return. They found that doing more sets led to greater growth, but the return per set decreased with each additional set.
In other words, all you need is 5-10 working sets to build muscle, and HIT does this.
Misconceptions With HIT Training
HIT training is usually surrounded by extreme beliefs and practices because that’s what’s on social media. This can lead to numerous misconceptions that we’re going to discuss now.
HIT Training Exists On A Spectrum
Many people wrongfully assume that HIT training is a specific training protocol. It’s not.
Rather, it’s a training methodology with practitioners existing on a spectrum.
Mike Mentzer, who would only train once every 5 days.
Dorian Yates, who routinely used 8-10 working sets a week.
Lifters who use a hybrid of HIT methodology within their training
We at SET FOR SET strongly believe all methodologies have benefits, and the best overall training program usually draws from several methodologies.
HIT Training Does Not Mean Minimalist Training
A common misconception is that HIT is simply a minimalist form of bodybuilding. While it often involves lower volume and shorter workouts, that doesn’t make it minimalist.
Minimalist Training is an approach focused on reducing time and complexity in the gym.
HIT Training is a methodology built on the idea that intensity is the primary driver of muscle growth.
In other words, HIT is about how you train, while minimalist training is about how much you train.
With that said, HIT methodology is a great option for minimalist training.
In fact, SFS has actually just released a HIT Minimalist Workout Program here!
HIIT Training Does Not Mean 1 Set A Week
Somewhere along the line, the concept of building muscle with 1 set a week was born.
This isn’t true. While there are some bodybuilders who use these extremes, it’s not the norm.
This would be like saying lifters who believe volume is the most important variable use 25+ sets. Of course, some do that, but it’s rare.
Again, HIIT training is all about training each set with maximal intensity, not performing the least possible.
HIIT Training Uses More Volume Than Claimed
You’ll often hear some bodybuilders who use HIT claim they use 8 working sets. However, when we look at their program, we realize that’s not quite accurate.
This is due to the preferred use of Rest-Pause. Rest-Pause training is a type of special set common in HIT training that allows trainees to train past failure.
It’s performed by bringing a set to failure, taking a mini-rest, and performing another mini-set. This is usually done 2-4 times.
So let’s see how this looks in the gym. Let’s say you’re using 2X8 for an exercise.
Set 1: 8 Reps
Set 2: 8 Reps
Rest 20s
Mini-Set: 3 reps
Rest 20s
Mini-Set: 2 reps
Rest 20s
Mini-Set: 2 reps
A trainee will usually claim they just perform 2 sets with some rest-pause. However, instead of counting sets, let’s count reps, and we get 23 reps. That’s basically 3 sets.
So if you did this for 4 exercises, you didn’t perform 8 sets; you performed 12 sets.
Keep in mind that not all lifters use rest-pause on every exercise, but you get the idea.
Final Say: HIT Training Definitely Builds Muscle When Done Right
As we saw, 5-10 weekly sets are the most efficient training volume for building muscle. Since the vast majority of HIT training plans have you do this, there should be no question.
With that said, for most trainees, we think following these principles can maximize their HIT training.
Stick with 8-12 weekly sets. Maybe you can build muscle with 5 sets, but 8-12 sets can definitely build muscle and ultimately don’t take much more time.
We think Rest-Pause is a great strategy. Not just to increase intensity but also to increase volume.
Use 2 sets + Rest-Pause for primary compound exercises.
Use 1 set + Rest-Pause for smaller accessory work and isolations.
SFS has released its own version of HIT training.
Uses the primary principles of HIT
Stays on the upper end of HIT volume (10 sets)
Generous use of Rest-Pause training
Structured exercise swaps to ensure steady growth
If you’ve wondered about HIT training but aren’t sure about the ultra-low volume some programs provide, SFS HIT Training is an awesome choice.
FAQ: Can HIT Training Build Muscle?
1. Can HIT training build muscle effectively?
Yes, HIT training can build muscle effectively when performed correctly. By taking sets close to or to failure, HIT creates high levels of mechanical tension, which is a primary driver of muscle growth.
2. Is HIT better than traditional bodybuilding for muscle growth?
Not necessarily. HIT can be effective, but traditional bodybuilding programs often use higher volume, which may lead to greater hypertrophy over time. The best approach depends on the individual and their ability to recover.
3. Do you need to train to failure in HIT to build muscle?
Yes, training close to or to failure is a key principle of HIT. The method relies on maximizing intensity to fully stimulate muscle fibers with fewer sets.
4. Is HIT considered minimalist training?
No, HIT is not inherently minimalist. While it often involves lower volume and shorter workouts, HIT is a methodology focused on intensity, whereas minimalist training is an approach focused on reducing time and complexity.
5. Who is HIT training best suited for?
HIT training is best suited for experienced lifters, busy individuals, or those who prefer shorter, high-effort workouts. It may be less ideal for beginners who need more practice with technique and volume.
References
Krieger, J. W. (2010). Single vs. multiple sets of resistance exercise for muscle hypertrophy: A meta-analysis. Journal of Strength and Conditioning Research/National Strength & Conditioning Association, 24 (4), 1150–1159. doi:10.1519/JSC.0b013e3181d4d436
Pelland, J. C., Remmert, J. F., Robinson, Z. P., Hinson, S. R., & 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 (Auckland, N.Z.). Advance online publication. https://doi.org/10.1007/s40279-025-02344-w
Rønnestad, B. R., Egeland, W., Kvamme, N. H., Refsnes, P. E., Kadi, F., & Raastad, T. (2007). Dissimilar effects of one- and three-set strength training on strength and muscle mass gains in upper and lower body in untrained subjects. Journal of strength and conditioning research, 21(1), 157–163. https://doi.org/10.1519/00124278-200702000-00028
