Why is he wrong? He brought up a good point. Also, do you care to respond to my post on some of the statistical problems in the studies that you cited?
Your first paragraph states 1 set wont induce hypertrophy. Your second states that if you ‘od’ on an exercise then you may ??
What is this madness ??? 
“Between intensity and duration exists an inverse ratio” - I want that on my headstone.
1 set is enough. It is clear that you aren’t yet fully familiar with the theory otherwise you wouldn’t have mentioned an od.
R.O.F is correlated with max strength so it will improve also.
SeanJos
No. What I said was 1 set wont be enough to cause maximal CNS stimulation, myofibrilar hypertrophy, sarcoplasmic hypertrophy, improve rate of force development, not to mention muscular endurance.
1 set MAY be enough to cause hypertrophy, in the right circumstances, with the right person. BUT it is not enough to improve all the aspects of strength required to improve athletic performance.
This is where the argument splits. Performance improvement is not just brought about through hypertrophy, in fact it may hinder performance.
By the way, I am fully familiar with the theory. I have been strength training myself and others for over 20 years!
I would add that the abbreviation of Rate of Force Development is RFD.
ROF is Rollin’ on the Floor which, as I just learned, is an underestimated method for Maximum Strength.
Hmm. You did not address his point at all. Nor have you addressed the criticisms of the studies i presented (which were echoed in the paper you cited). Have you read the papers you cited or did you forget? (These criticisms, i should note, does not include the fact that these studies used non-athletes as subjects)
I agree that it’s not the be all and end all of athletic training. It develops only max strength, greatly and quickly.
“1 set may be enough with ect”
Please explain.
R.O.F …I was trying to type so fast…nevermind.
SeanJos
p.s
could someone tell me how to put multiple quotes in a post ? Thanks
Max Effort/Max CNS stimulation occurs in the 1-3RM range.
Myofibrilar Hypertrophy (functional) occurs in the 6-8RM range.
Sacrcoplasmic hypertyrophy occurs in the 10-12RM range.
ROF is best trained at around 1-5 reps with approx 45-60% 1RM with standard exercises, or up to 90% with oly lifts.
Muscular endurance is trained using around 15-25RM.
Some might use slightly different numbers with the above but you can see the general idea. Therefore, to train all the above takes more than 1 set.
1 set training, popularised by bodybuilding, is usually in the 10-12RM range, thus causing sarcoplasmic hypertrophy. However, if you take a good look at many, so called, 1 set routines they are actually multiple sets. This is acheived by rest pausing, drop sets, super-sets and forced reps, etc, etc.
Ha Ha! Yes, you are right my friend, just caught up in the moment!
Er…thanks for that we all agree it won’t cover everything but again this discussion is on max strength.
With respect if your an experienced trainer you will have seen someone involved in H.I.T. Is this right, what can you tell us about the athletes you have observed. Strong,weak, fast or slow ?
We aim our reps at the 4-8 range.
When is an athlete too strong ? Obviously events differ, but a guideline I was given was 1RM bench of 1.5-2 x bw and 1RM squat of 2.5-3 x bw.
Seanjos
Are you talking elite athletes? 1.5x in bench and 2.5x in squat? Come on… if you’re an elite athlete in a power/speed sport that is rather BAD unless you do not train the lifts at all. I don’t know many good athletes on my high school team that are at least very close to those numbers, with many well above those numbers.
What can I say about HIT athletes I’ve seen? We did HIT with my schools football team and never had more injuries (20+ season ending injuries out of 80 kids). Strength and speed? Strongest guys didn’t try in the lifting and did their own thing after, same with with the fastest guys. No coincidence. This is of course purely anecdotal, but I know NO fast athletes who do HIT (unless they were fast before and then they’re either just equal or worse than before) and few strong ones (again, all underperforming while getting leap frogged by others).
Absolute garbage–answer the questions Seanjos.
I agree with your setiments. HIT has damaged more athletes with promise…
Seanjos, you have yet to respond to the criticisms of the studies that you cited. Does this mean you conceed that the studies which you cited are flawed?
To develop max strength, some sets must be performed in the 1-3RM range.
Absolute strength is not the be all for athletes. Power is the key, and yes, max strength will help to a point but RFD is very important also.
As far as experience with athletes - HIT is not the way to go.
My experience with people using HIT is as follows:
a) Tendency to injure, especially the hamstrings.
b) Not explosive.
c) Low neural capacity.
d) Low overall work capacity.
Foundamentally… not athletes.
Couldn’t agree more. HIT may be OK for some bodybuilders at certain times but athletes need so much more from their strength training (see previous posts) and 1 set cannot possibly provide enough stimulus.
So let me get this str8 all this HIT i’ve been doing doesn’t have me working on Strength, Power and Hypertrophy at the same time :eek:
I was wondering why I was getting weaker, slower and injured.
Surely not on power, probably on strength but not as effectively as other methods and certainly on hypertrophy.
Case closed!
LOL !!..poor guy.
Guess no one realized my sarcasm 
And you didn’t realise mine !!!