trainign HIT requires 1-3 sets to failure so i am told:
failure, typically being somewhere in the 7-10reps range. to achive 10reps with a weight you would be using a weight that is in the region of 70% your 1RM (about the weight you would get 10resp with, 10RM). so the load you use is waaay below optimal for hypertrophy.
also, when you train to failure, the frequency you are able to use is drastically low. again, goiong by wehat i have read, typically, 7-10days recovery is common.
so lets use "brian and pete" as an example.
brian and pete both have a 100kg 1RM squat (poor brian+pete eh
)
using my prefered method, he would train mon+thursday, sub maximally (i.e. not to failure).
brians session under my coaching (squats only -lets not forget we would also do assistance work -but we'll ignore that for now) would go thus:
10x3 (yes, that 10 sets of 3 reps - no sets taken to failure) @ 90%1RM
=30reps, and (10x3x90) = 2700kg total volume and all at 90%1RM
and twice per week.
giving a weekly total of 5400kg lifted over 60reps (high volume) split over 2 sessions (high frequency). each rep was using 90%1RM (v.high load).
pete on the other hand would follow HIT and be under the coaching of mike mentzer et. al and his session might go:
1 set to failure using 70%1RM, say, 10reps (very generous imo)
another set to failure, using the same weight, and this time you got, 7reps (again, generous), and in the 3rd set he got 4-5reps.
his session would look like this:
weekly total:
(70x10)+(70x7)+(70x5) = 1540kg lifted, over 22reps (very low volume), over 1 session (very low frequency), and each rep was done using 70%1RM (v.low load).
who do you think is going to be stronger, and therefore bigger after 6 motnhs????
(answer=brian)