'In my way of thinking I divide training methodologies into three categories.'
'First is the variations of HIT characterized by low sets, heavy weights and training to failure. It's basically strength training.'
Nope. You can do higher sets with heavier weights and not to failure. That's strength training.
Hit, as we all know, sucks. It doesn't work.
'Second is volume. So many variations too but a very common practice is to train with the same amount of light to moderate weight, high sets, don't train to failure until it hits you on the last set; and use a weight that allows you to train quickly. It's a form of muscular endurance training.'
Best way to train for most, especially if natural.
'Third is a hybrid method where a mix is used. Heavy weight but not maximum. Training moderately fast. Maybe a pyramid is used for weight progression through the sets.'
Ramp sets or pyramid sets. This varation should only be used on basic compound movements like bench and incline press, barbell rows, deadlifts, squats etc.
Exercises such as side laterals or concentration curls or pushdowns (the secondary movememts) straight sets across should be sufficient.
The way to do the ramp sets is to use the percentage scheme. This means starting at a certain percentage of weight from your target weight. For example, your target weight is 100 pounds
Set 1 60% of target weight (60 pounds used) warm up set
Set 2 80% of the weight (80 pounds used) moderate work set
Set 3 100% target weight (100 pounds used) hard work set not to failure
Set 4 100% target weight go to failure or close to it
The first set is the warm up, the last set is the power set. The percentages can vary and don't have to be exact as long as your near those percentages accordingly.
'Contrary to the often used debate points volume works and no they wouldn't have gotten there quicker using HIT.'
No successful bodybuilder has ever used hit. Not even Yates or merhzer. It's all lies to generate money.
'HIT has been used by Mentzer, Yates, Labrada and others.'
Afraid not. They all used multiple sets to build up.
'Volume has been used by Dickerson, Pearl, Padilla, Robinson and too many to list.'
Volume is used by all successful bodybuilders. The volume may vary from moderate to high but it's still all volume.
'In between has been used by Columbu, Eddie Robinson, Coleman and others.'
No, it's still volume. There is no "in between."
'Then you have Viator who trained with HIT and looked his best when he was doing volume for the London Olympia.'
Viator always did volume. His HIT stunt was done only because Jones was paying him. He even admitted he did more sets because Jones way wasn't really working. No surprises there because hit low volume sucks.
'What's my point in this? There is no optimal way to train.'
Optimal is doing moderate to high volume. Decades of bodybuilding has proven this fact.
'Bodybuilders contrary to what many think are not scientists.'
Bodybuilding is really an art. It takes a lot of time and work building and crafting a physique and that means doing plenty of sets, reps and time in the gym. But everybody wants that shortcut, that's way scammy training methods like hit and Stuart Mcrobert's way of training appeal to the lazy and the naive. Promising great results by doing the bare minimum which is a lie conceived by these con men so they can make money. It simply doesn't work.
'Bodybuilders who use actual science often aren't very good bodybuilders. Genetics? Valid point but my point in the words of Jeff Everson," Until pigs fly you don't have to be a scientist to be a bodybuilder.'
If you have bad genetics then you really do need to do more work, not less. This means doing more sets, more frequency, more good food. That's what it takes. There are no shortcuts.
'Training to failure with low sets with heavy weights is brutal.'
Not really, no.
'Training with volume can be brutal too if you're pushing the muscular endurance envelope.'
High volume is harder than hit. Especially if you incorporate short rest periods, double sets, supersets, tri sets, giant sets, running the rack, drop sets, rest pause etc.
'It's like comparing a 400 meter sprinter training to 5k training. Both training is brutally hard but it's apples to oranges.'
Enough with the sprinter and marathon runner bs. That's not bodybuilding. 🤦♂️
