HIT

Thanks for the comment on HIT (High Intensity Training). The training world is divided between HIT and HVT (high volume training). I tend to opt for a middle path - I find one set insufficient to stimulate all muscle fibres and excessive volume impedes recovery and tends to elicit an overtraining response.

Intensity (load) is generally considered the most important factor in strength training and, as Arthur Jones et al recognised, an increase in intensity requires a decrease in volume.

Once the training goal has been identified it is fairly straight forward to work out the rep range (i.e. 9-12 reps is optimal for hypertrophy); this rep range will correlate to % of 1RM (intensity).

I generally advocate brief training sessions - no more than 45-60 minutes, which prevents against gluconeogenesis/catabolism. Pre and post workout nutrition is also crucial if you want to optimise the training effect.