[zipkid]

I have read about HIT - one TRUE set training concept. But, I have found that I have used a modified HIT - 2--3 heavy sets per body part using compound, multi-joint exercises. One exercise per body part. But, some body parts do seem to be over-trained sometimes, except legs that do require more sets.

*Now, does TRUE HIT suggest ONE EXERCISE and ONE TRUE HEAVY SET - or multiple (more than 1) exercises per body part?*

ALSO -

I know that HIT trains the fast twitch (anaerobic) muscle fibre; yet we have three muscle fibre types - with one aerobic (slow twitch), and one that is mid-way between anaerobic and aerobic.

I have also read somewhere that this "mid-way" fibre can adapt and become either more aerobic (slow twitch) or anaerobic (fast twitch). And, the best way to hit this muscle fibre type is by "extended anaerobic sets" - or, drop sets.

Thus, would it not make sense that if HIT trains the fast twitch fibre that the ONE SET used could be extended by throwing in 1 or 2 drop sets? Say, drop to 60% of the weight and keep on going?

I tried this type of training one time when bio-genics came out in the 80s - later changed to cyber-genics. I got one hell of a growth spurt, BUT this training system called for several sets - so I obviously was over trained. Their claim was that this style of training increased over-all muscle fibre contraction, too; that normally only a specific percentage of muscle fibres actually "contract" - and this number can be increased.

To me, an extended set using one or two drop sets would make sense to hit a wider sweep of muscle fibre types.

ZipKid