HIT: High-Intensity Training with One Set to Failure
One set per exercise, taken to failure: HIT relies on maximum intensity instead of many sets. Here is how high-intensity training works – and what to watch out for.
By TrackRaise Redaktion · · updated · 2 min read
HIT stands for high-intensity training. The idea: instead of many sets, you usually do just one set per exercise – but taken to muscular failure, until no further clean rep is possible. The approach became known through Arthur Jones, the inventor of Nautilus machines, and later through the bodybuilder Mike Mentzer.
The principles
- One set per exercise – after a warm-up, with full effort to muscular failure.
- Slow, controlled reps – no momentum, with emphasis on the lowering phase.
- Short sessions – often 30 to 45 minutes for the whole body.
- Plenty of recovery – usually only two to three sessions a week, sometimes even fewer.
Tip: the TrackRaise app shows you after every workout whether you managed more reps or more weight – the key measure for HIT.
Weekly schedule
| Option | Schedule |
|---|---|
| 2 days | Mon and Thu: full body |
| 3 days | Mon, Wed, Fri: full body (plan A/B in rotation) |
Sample plan (full body)
Each exercise: one working set of about 8–12 reps to failure, preceded by one or two light warm-up sets.
| Exercise | Reps in the working set |
|---|---|
| Leg press | 10–15 |
| Lying leg curl | 8–12 |
| Chest press or bench press | 8–12 |
| Lat pulldown | 8–12 |
| Dumbbell shoulder press | 8–12 |
| Barbell curl | 8–12 |
| Cable triceps pushdown | 8–12 |
Machines and cables are popular for HIT: training to failure is safer on a machine than with a free barbell. For exercises like the bench press or squat with free weights you need a training partner or safety pins.
Who is HIT for?
For anyone short on time who enjoys training with full effort. Solid technique is essential: going to failure means staying clean even when fatigued. Beginners should therefore learn the exercises for a few weeks with some reps in reserve first.
Tips
- Really go to failure: the one set has to be demanding, or the stimulus is missing.
- Progress: once you reach the top of the rep range, add weight next time.
- Take recovery seriously: more sessions don't automatically mean more progress with HIT – rather the opposite.
- Log it: with just one set per exercise every rep counts; write them down precisely.
Common mistakes
- Stopping too early: a set that ends two reps short of failure isn't a HIT set.
- Momentum instead of control: jerking or bouncing takes load off the muscle and stresses the joints.
- Training too often: the high intensity needs rest; daily HIT tends to lead to exhaustion rather than progress.
Frequently asked questions
Is one set per exercise really enough?
For many people, especially with little time, yes – as long as the set really goes to muscular failure and you keep progressing. If you tolerate more volume and have the time, multiple sets can often achieve a little more.
How often should I do HIT?
Usually two to three times a week as full-body training, with at least one rest day in between.
Is HIT dangerous?
Not if your technique is right and you secure free-weight exercises. Training to failure is easiest to do safely on machines.
The TrackRaise editorial team writes about strength training, exercises and programming – practical and easy to follow.
