If you are visiting this page, you may have been directed here from one of our other sites. We have a firm and continuing commitment to the privacy of personal information provided by those visiting and interacting with any website controlled by High Intensity Business and have created this policy to apply across our various websites and apps.
We hold the privacy of your personal information in the highest regard and this privacy notice provides you with details of how we collect and process your personal data through your use of our sites to enable you to make informed decisions about your personal information.
By providing us with your data, you warrant to us that you are over 13 years of age
When we talk about ‘us’ ‘we’ or ‘our’, we mean High Intensity Business or Corporate Warrior Ltd, 11 Ingleby Road, Ilford, Essex, UK, IG1 4RX and we are the operator of the website from which you accessed this privacy policy and any other websites or apps controlled by High Intensity Business (collectively ‘website’). We are the data controller and we are responsible for your personal data.
When we talk about ‘you’, we mean you as a participant or user of this website or services of this website.
‘Personal information’ is information that directly identifies you, such as your name and email address, or data that could be used, on its own or in combination with other data, to identify you.
It is very important that the information we hold about you is accurate and up to date. Please let us know if at any time your personal information changes by issuing a ticket at support [email protected]
1. Staying Anonymous
You can browse our online services anonymously. However, if you request information, sign up for our communications or podcast or purchase any of our products or services, you will need to identify yourself and at that point we will collect your personal information. If you do not give personal information to us, it will affect our ability to provide you with requested information or to deliver our products or services.
2. Collecting personal information
At all times we aim to only collect the minimum information we need for the services we are providing and to only use the information for the purpose it has been provided. For example, if you sign up to our newsletter, we will collect and use your email address to send our newsletter. As you would expect, the more involved you are with us, the more information about you we will collect.
There are some unusual terms in new legislation that affect how we tell you about the way we manage your personal information. One is letting you know the ‘lawful ground’ for what we do. This just means we are letting you know that there is a provision in the legislation that says it is alright for us to collect or use your information for a purpose that is considered a ‘legitimate interest’ of our business.
The main way we collect information about you is when you give it to us and this can happen in a variety of ways. We may process the following categories of personal information about you:
- Communication data: which includes any communication that you send to us. This might be when you join our mailing list or when you contact us through the contact form on our website, through email, text, social media messaging, social media posting or any other communication that you send us. Communication data may also include geographical data if you enable this within our app so that we can send you communications relevant to your geographical location. We process this data for the purposes of communicating with you, for record keeping and for the establishment, pursuance or defence of legal claims. Our lawful ground for this processing is our legitimate interest in replying to communications sent to us, keeping appropriate records and to establish, pursue or defend legal claims.
- Customer Data: which includes data you give to us when you purchase goods and/or services from us including any of our business training programs or events. This will include basic information about you and the information we require for billing purposes such as your name, title, billing address, delivery address email address, phone number, contact details, purchase details and your card details (last digits only). We use third party services for processing payments such as PayPal, EWay and Stripe and we do not receive or store your full card payment information. We process this data to supply the goods and/or services you have expressed an interest in or purchased and to keep records of such transactions. Our lawful ground for this processing is the performance of a contract between you and us and/or taking steps at your request to enter into that contract and our legitimate business interest of keeping records for accounting purposes.
- User Data: which includes data about how you use our website and any online services together with any data that you post for publication on our website or through other online services. We process this data to operate our website and ensure relevant content is provided to you, to ensure the security of our website, to maintain back-ups of our website and/or databases and to enable publication and administration of our website, other online services and business. Our lawful ground for this processing is our legitimate interest in properly administering our website and our business.
- Technical Data: which includes data about your use of our website and online services such as your IP address, your login data, details about your browser, length of visit to pages on our website, page views and navigation paths, details about the number of times you use our website, time zone settings and other technology on the devices you use to access our website. The source of this data is from our analytics tracking system. We process this data to analyse your use of our website and other online services, to administer and protect our business and website, to deliver relevant website content and advertisements to you and to understand the effectiveness of our advertising. Our lawful ground for this processing is our legitimate interest in properly administering our website and our business and to grow our business and to decide our marketing strategy.
- Marketing Data: which includes data about your preferences in receiving marketing from us and our third parties and your communication preferences. We process this data to enable you to partake in our online services, to deliver relevant website content and advertisements to you and measure or understand the effectiveness of this advertising. We may use surveys or contests to request information and you are not required to enter or use these services. Our lawful ground for this processing is our legitimate interest in studying how customers use our products/services, developing our products, growing our business and to decide our marketing strategy.
- We may use Customer Data, User Data, Technical Data and Marketing Data to deliver relevant website content and advertisements to you (including Facebook adverts, YouTube advertising or other display advertisements) and to measure or understand the effectiveness of the advertising we serve you. We may use pixels for retargeting to do this. Our lawful ground for this processing is legitimate interest in growing our business. We may also use such data to send other marketing communications to you. Our lawful ground for this processing is either consent or legitimate interests (namely to grow our business).
3. Collecting information from third parties
As discussed above, we collect personal information about you when you give it to us and when it is collected by our website however we may also collect personal information that is given to us or available to us by a third party (for example, information that is on a publicly maintained record or that you have made available on a public platform).
We may automatically collect certain data from you as you use our website by using cookies and similar technologies.
We may receive data from third parties such as analytics providers like Google, advertising networks such as Facebook, information providers such as Google, providers of technical, payment and delivery services, such as data brokers or aggregators. These third parties may be within the EU or outside of the EU.
This information forms part of the personal information described in this policy. We will not intentionally collect personal information that is unintentionally disclosed.
4. Collecting sensitive information
We do not intend to collect sensitive information about you and request you never disclose information about your health, racial or ethnic origin, political opinions, religious beliefs or sexual orientation on our website or any blog or social media account associated with our website or business. If you include your photograph in our online forum please be aware that other forum users may make assumptions about your racial or ethnic background.
5. Children’s privacy
Our services are not designed to be used by minors under the age of 13 and we do not intend to collect information about such minors. We will make reasonable endeavours to delete any details of users under the age of 13 years where a parent or guardian has notified us that any such details have been obtained. By providing us with your data, you warrant to us you are over the age of 13. If you are over 13 but under 18 you may be able to use our services however only with permission and guidance from your parents or guardian and we request that their personal information be used not yours.
6. Testimonials
If you provide us with a testimonial, you give us your consent for the use of your name, likeness and the date of service delivery to be displayed on our website or in our other marketing material, together with the content of the testimonial that you provide. We may edit your testimonial but will only do so where possible without changing the meaning of what you have said. We may store and/or use your testimonial for a period of up to 7 years from the date it is given. We process this information based on your consent which you may withdraw.
7. Marketing Communications
Our lawful ground of processing your personal data to send you marketing communications is either your consent or our legitimate interests (namely to grow our business). Sometimes we may recommend sharing your information with a third party for their marketing purposes. Before we share your personal data with any third party for their own marketing purposes we will get your express consent.
You can ask us or third parties to stop sending you marketing messages at any time by following the opt-out links on any marketing message sent to you or by emailing us.
If you opt out of receiving marketing communications, this opt-out does not apply to personal data provided for other transactions such as purchases.
8. Social Networking Services and links to other websites
You can connect with us via our social media pages on Facebook, Instagram, YouTube, Twitter and LinkedIn.
We may provide links to other websites or use social networking services to communicate with the public about our work. When you communicate with us using these services we may collect your personal information. The social networking service will also handle your personal information for its own purposes and have their own privacy policies. You should become familiar with the privacy policies of any service you use.
9. How we use Cookies and other identifiers
We use a range of tools provided by third parties including our website host, third party service providers and search engine browsers to collect or view access and traffic information for statistical, reporting and maintenance purposes. Third party providers have their own privacy policies. We also may also use tracking pixels, cookies and session tools to improve your experience when accessing our online services.
The data collected by cookies does not usually identify you but may be combined with other information to identify you. If we identify you using information from cookies, we may use that information to track how you use our online services and send you information more specific to your needs, or to invite you to purchase our services.
The kind of information that can be collected includes:
- device specific information such as mobile network information
- server logs including your IP address, the times you use our services and system activity
- location information including IP address, GPS, and Wi-Fi access points
- local storage availability
We use the information to help to track your use of our online services to improve your user experience and the quality of our services.
10. Use and disclosure of personal information
In summary, as a legitimate business interest, the personal information we collect about you is used:
- to verify your identity
- to enable you to use our services
- to process orders, registrations and enquiries
- to provide you with information about events, products and services that may interest you
- to provide you with personalised service or special opportunities
- to allow you to participate in interactive features of our online services
- to run competitions, prize draws, and promotions (if any)
- to facilitate our internal business operations
- to improve our products or services and in planning new products or services
- to conducting market research surveys
- to monitor compliance with our Terms and Conditions.
With your consent or at your request we may:
- share your contact information with third party organisations who offer products or services that may be of interest to you (if you agree to receive such information)
We never sell, lend or lease your identifiable personal information.
We may also disclose your information to:
- Other companies in our group who provide services to us.
- Third party suppliers we engage to provide services which involve processing data on our behalf, for example IT and system administration services. In this case, we will require them to use that information only for the purpose of providing the services we have requested, and in compliance with the provisions of this privacy policy.
- Payment third parties if there is a dispute over a payment. For example if PayPal contacts us regarding a dispute over a payment, we will provide PayPal with user activity information such as IP address and activity linked to the IP address, billing details on our system etc to allow the payment dispute to be resolved.
- Professional advisers including accountants, lawyers, bankers, auditors and insurers.
- Government bodies that require us to report processing activities.
- Third parties where we are required to in accordance with the law and reserve the right to fully co-operate with any law enforcement authorities or court order requiring or requesting us to disclose the identity or other usage details of any user of our online services, or in accordance with a properly executed court order, or as otherwise required to do so by law.
11. Security and overseas recipients
We are committed to ensuring that your information is secure to industry standards however no system can be 100% secure and, provided we have acted in accordance with this policy, we are not responsible for loss you may suffer should your personal information be unlawfully accessed. Using the Internet to collect and process personal data necessarily involves the transmission of data on an international basis.
Not all countries have the same level of privacy protection as the country within which you reside. You acknowledge and agree to our processing of personal data across international borders in this way. We will do our best to ensure your data is protected to a similar standard as set out in this policy by using third party providers with similar privacy protections.
We will also take reasonable steps to protect all personal information within our direct control from misuse, interference, loss, unauthorised access, unlawful or accidental destruction, modification or disclosure. To prevent unauthorised access or disclosure we use respected hosting services, firewall and other electronic security procedures and managerial procedures to safeguard and secure the information we collect from you.
We have procedures in place to deal with any suspected personal data breach and will notify you and any applicable regulator of a breach if we are legally required to.
12. Opt-out/ unsubscribe
If we provide you with the opportunity to receive information about products or services from other carefully selected organisations (our business partners) about the products or services they offer, and you elect to do so, you can change your preferences at any time using the unsubscribe function within their emails.
Similarly, our marketing emails/newsletters will also have an unsubscribe option if you would like to opt-out. You can also update your subscription settings if you are a subscriber.
If you continue to receive communications you have unsubscribed from, please contact us by issuing a ticket at support [email protected] and we will remedy the problem.
13. Data retention
We will only retain your personal data for as long as necessary to fulfil the purposes we collected it for, including for the purposes of satisfying any legal, accounting, or reporting requirements.
When deciding what the correct time is to keep the data for we look at its amount, nature and sensitivity, potential risk of harm from unauthorised use or disclosure, the processing purposes, if these can be achieved by other means and legal requirements.
For tax purposes the law requires us to keep basic information about our customers (including Contact, Identity, Financial and Transaction Data) for five years after they stop being customers.
In some circumstances we may anonymise your personal data for research or statistical purposes in which case we may use this information indefinitely without further notice to you.
14. Third Party Links
This website may include links to third-party websites, plug-ins, applications and advertisements. Clicking on those links or enabling those connections may allow third parties to collect or share data about you. We do not control these third-party websites and are not responsible for their privacy statements or content. When you leave our website, we encourage you to read the privacy notice of every website you visit.
15. Updates
We regularly review and may update our privacy policy from time to time. The updated provisions will apply from the date they are posted on our website, so we recommend that you re-visit this privacy policy when you use our online services.
16. Accessing and correcting your personal information – Your legal rights
Under data protection laws you have rights in relation to your personal data that include the right to request access, correction, erasure, restriction, transfer, to object to processing, to portability of data and (where the lawful ground of processing is consent) to withdraw consent (note: some of these rights only attach to individuals located within the EU).
You can see more about these rights at: https://ico.org.uk/for-organisations/guide-to-the-general-data-protection-regulation-gdpr/individual-rights/
If you wish to exercise any of the rights set out above, please contact us by issuing a ticket at support [email protected]
You will not have to pay a fee to access your personal data (or to exercise any of the other rights). However, we may charge a reasonable fee if your request is clearly unfounded, repetitive or excessive or refuse to comply with your request in these circumstances.
We may need to request specific information from you to help us confirm your identity and ensure your right to access your personal data (or to exercise any of your other rights). This is a security measure to ensure that personal data is not disclosed to any person who has no right to receive it. We may also contact you to ask you for further information in relation to your request to speed up our response. For record keeping purposes, we will record and store all information exchanged during an exercise of your rights under this clause. These records will be stored securely and separate from our main active business systems.
We try to respond to all legitimate requests within one month. Occasionally it may take us longer than a month if your request is particularly complex or you have made a number of requests. In this case, we will notify you.
If you request to have your information erased (also known as the right to be forgotten), we will, if appropriate, delete your personal information from our active business operating system. Your personal information will however continue to be stored within our backup(s) as we are unable to delete specific items from our backup. It will be deleted at the next scheduled backup deletion. We will keep a log of your request to be forgotten so that, should our backup be used to restore our operating system while your personal information is still stored, your personal information will again be removed from our active system upon restoration.
If you are not happy with any aspect of how we collect and use your data, you have the right to complain to the Information Commissioner’s Office in your country. For instance, in the UK contact the Information Commissioner Office at www.ico.org.uk. We would be grateful if you would contact us first if you do have a complaint so that we can try to resolve it for you.
Great discussion. You can always do a big five every two weeks … you won’t loose strength.
Cheers John.
Awesome to know that Doug is still passionate about strength training. I hear the view regarding not record keeping. I have such mixed thoughts on that. To be clear, I don’t track much. If I remember it, that is the extent of my tracking. If I record anything it is the highest amount of weight used for the given exercises.
I still remember ordering “Ultimate Exercise Bulletin” back in like 2000 or 2001. Still remember a lot of the gold bars of information garnered from the Body By Science blog. 👍
I like Fred’s comments here. The talk of maxing out strength gains. Also the comparison of effort with negative contractions with different speeds.
I have some perhaps contradictory thoughts and perspectives about the realm of strength training. I enjoy this stuff.
Thanks Donnie. I agree I think that maximum load achieved within something like 60-120s or 8-12 reps at a smooth speed is a good metric for simple long term tracking.
Here’s a PDF of Ultimate Exercise articles that someone shared on Facebook https://highintensitybusiness.com/wp-content/uploads/2020/05/Ultimate-Exercise-Articles.pdf
As always with Doug, an interesting and thought provoking interview.
I have simarly noticed positive physical changes in regards more contractions per set .
I also think the point made about the principle of diminishing returns is often overlooked and so it was good to hear Doug speaking about it.
Keep up the great work Lawrence.
Mark Houghton
Thank you Mark. Appreciate the comment.
Great interview Lawrence! Like you I am always keen to listen what Doug is saying, the way he explains things and the reasoning behind it really resonates with me.
I’m interested in the results both Doug and Ad get with this approach. As they say, ‘there is more than one way to skin a cat’.
If there are proven benefits grea, even if they are only minimal. A little bit of variation and self experimentation can sometimes rejuvenate ones approach and help prevent both stagnation and boredom in your routine, and there is nothing wrong with that.
Take care and stay safe everyone
Cheers Malcolm! Like Doug said, “just lift weights”! Ha
I Always wonder how it comes that Doug over the years comes to some same ideas/conclusions regarding exercise and , as for recently, not give up to gain instead of “just maintain ‘ muscle mass.
Anuway, Doug why do you wait for someone to show up and demonstrate to you that 4-5 times a week a workout is superior for your goal compared to your routine at the mpment. Discover for yourself. I think that your thoughts justify that. Ok, maybe 3 times a week will do too. J-Reps gave you a direction I think. More reps for sure but also better tension during the complete rep, more fatigue that leads to keeping more fibers active enough, faster cadance that makes sure that there is less or no rest time during negatives. Your calcium idea has valid, look up for myontonia congenita. Curious if you will find your answer and can connect this with rep density, constant tension etc in relation to hypertrophy. I read about this in the mid 90″s in a magazine (flex or ironman??) and this stucked in mybhead since. There is a relationship with Ph, calcium and prostaglandins (maybe now one also knows that myokines can be involved?). Regarding adverse reaction from for instance the Renex crowd regarding moving away from superslow I say, you have been at the renex conference where Joshua told about hid BB routine and told about bodybuilders keeping that tension on the muscles being short faster contractions. Btw, Joshua as far as I know, does use J-Reps too or atleast non strict Renex exrcises for specific BB.
Any thoughts?????
Thanks Ad. Doug doesn’t normally participate in the comments due to his busy schedule, but I’ll drop him an email to see if he can make the time.
Thanks Lawrence, I understand. Hope anyway he will find some time to react.
Ad, from Dr Doug McGuff:
Ad,
I have investigated the higher frequency in the past and found it lacking. I am not “waiting for someone else” to show me. My point in saying that was to demonstrate that I am not completely married to any protocol if something else can be demonstrated to be superior. Also, simply because I put an idea out there for others to consider or to experiment with does not mean that I am being second-handed or relying on others. I am simply too busy to conduct the experiment and I desire the input from those that personally do 50-100 workouts per week, because these people do enough workouts to start to recognize patterns that I am suggesting. Finally, as stated in the podcast, I don’t think protocol is really the rate limiting factor. Meticulous attention to diet and recovery will probably move the needle to a much greater degree.
One final thought: these sort of protocol adaptations have to fit within the context of a viable business option for the vast majority that are in the HIT Business membership. It is not a violation of integrity if a business owner decides not to optimize infinitely for clients that could care less about the hypertrophy obsessions of a 58 year old HIT geek.
Doug
Ok, good explaination. I thought to have hear you saying that If someone “showed ‘that more frequence (whatever that is) was better you would dive into it. That you don’t have time for a higher frequencey is another point apart from the stimulus optimisation etc. Relying on others or as you say second handed are not my words nor was t a intention. Recovery, diet, lifestyle and the stimulus influence each other for sure. I’m in a position to have time and playground to juggle these now. That”s a reason why I sarted the experiment. Many years I didn’t have that option as good as now. So, why not. Same for others that are not in that position, make the best option. I NEVER said something else..
Alos, I have said that a certain business model is fine with me just not for me. But the model itself has no relation with what is possible otherwise.
I still think that we all here have more in common or agree on more as one might expect from my comments……….in the end I think you don’t have time read or react. But I react anyway just for maybe others. Stay strong.
This has been the debate about HIT as far as not enough volume. I know people at the gym that have alot of muscle from traditional weight training. It’s funny about the timing on this because since I’ve been home quarantined, I have been doing a three set 10 to 12 rep bodyweight protocol. I’ve seen better results doing this then HIT. I’m discouraged because I’ve done HIT for so long and I liked the get out of the gym quicker idea. Have you ever experienced this Lawrence?
Hi David, my personal experience is that I seem to get the same results regardless of what I do whether that single sets to failure or multiple sets. It always interests me when someone says they tried X protocol and got better results, and I’m always a little bit skeptical (not just of you) because as Feynman said “The first principle is that you must not fool yourself and you are the easiest person to fool”. I just track my results over the long term using 3-point caliper test and body weight, and input in this tool http://www.weightrainer.net/skinfoldbf.html. My graph shows a slight trend of improvement over years of tracking so that’s good enough for me. And I only started measuring more consistently about 3 years ago. That’s all to say that I’m always very skeptical when someone claims they got better results after doing X protocol for a short time, because it’s very hard to measure that accurately and there are a lot of psychological factors and transient gains based on diet and water intake, etc. I think it’s great to experiment, and we should be doing so during our training careers to find out what works best for us, and we’re all different genetically and respond differently to various diet and training stimulus. But until the science produces controlled experiments to tease out protocol effectiveness, we’re all just speculating.
Lawrence, I agree on some, but there are often superior claims made in the once a week 15 minutes camp that are at best doubtfull. They often use Doug Mc. Guffs title of his BBS book “for maximal gains”. And we know what the good Doug himself thinks of that title. There is often this doubt within the HIT camp, if more volume is used and results show up, then this must have to do with some wishfull thinking. This because one set to failure stimulates maximal growth and doing more is by DEFINITION overtraining. They even plan workouts to be short and infrequent at forehand!!!! Sure one has to start somewhere but from the start they only focus on strength increases as the reason to never doubt the once a week mantra. And strength comes in many flavors………. it can become sort of a circus act . If a program works it will in some way show results fast, and that can be acertain feeling in the muscles during or directly after the workout, no systemic fatgue, a denser feeling muscle etc. Sure the hypertrophic results will show delayed and can be not as much as wanted but it still can be worthwhile to go for. That is ofcourse to the individual. Does he or she want to invest mor time working out or watch netflix? And is on prepared to invest in better recovery strategies, the ones that are important for a healthy live anyway, like downtime, sleep, sound nutrition for the goal? As a said before, naked we have to deal with tension volume to get the growth response we want, forget the specific names of methods and instead of figthing over these go to the gym and experiment in a sensible way. There is to much of the being Rational or being a Bro in these sphere of HIT. And isn’t HIT just about really hard work of enough volume and frequency instead of just do the minimal…………that only trumps the efficiency card and neglects the effective card???
Ad ligtvoet what kind of routine do you do currently or before the gyms shutdown? I’m getting the sense that 90sec of TUT at a slow cadence is not enough for hypertrophy. What do ya think?
David, Im Lucky enough to still be able to workout in my gym. I think your observations are valid. I have my own thoughts about why I( and certainly many others( that are concerned about muscle mass above minimal retainment ) have been doing HIT “wrong” .But that is too much to discus now.
I currently workout 4 times a week with a 3 way split (but this can also be a 2 way split 3 or 4 times a week). Point is to have more frequent stimulation moments over a period. Forget this recovery before MPS idea . I just heard today a dutch company trainer claiming that 5-7 days recovery are needed and therefore 2 days a week is bad.????
I also use a faster cadance but controlled anyway. 90 + seconds slow cadance give respite , isn’t optimal. But, it all comes down to goals. And indivifualism too regardless the specific goal
My goal is definitely to add some muscle so maybe the split is the way to go!! Do you have videos of your new training or is it on line? Or a quick explanation would be awesome.
David,
Why do you think the split routine I use will help you to gain mass? I ask because I see no value to “just”copy anything. There are theories, methods and then there is the art. of all of this.And the art is to use a program congruent with the individual. I have no video because I don’t like the distraction of recording during my workouts.
As I mentioned before my workout program changes regular, and I’m doing so based on what and how I feel.
Ok, my current split is the regular push,pull, leg split. The content regarding exercises and sets is never the same at the moment. I’m more or less sure I will settle in more to some stnadardisation in the future.
Having thrown off the context of certain methods I focused more on just the body i.e tension on the muscles intended to stimulate, there is no name for this besides maybe stimulating hypertrophy. One can decide to do this safe, efficiënt but the first is effective. Cornering this by a method with a name……………..this is for marketing and method wars.
Try to find out for yourselve, learn to fish don’t ask for fish. I almost dare to say that this podcast here give all the answers you need………………but you have to look for the nuggets and think. Succes and enjoy the journey.
Hi Doug, was wondering what your thoughts were in relation to Chris Beardsley’s theory of effective/ stimulating reps as this could tie in with your ideas about more contractions etc. He also has research about max amount of these reps per session before diminished returns ie 15-25 reps per muscle group.
Lawrence, he might also be a good guest for the show ?
Agreed on.
Hi Stevie, thank you for the recommendation. I have thought about asking Chris on the show. I’ll add him to the short list!
Always good to hear from Doug!
I actually got into hit after my first child was born 4 years ago as couldn’t get to the gym as much etc.
Before that I had done high volume training and before that RPT style training. Currently I do one Bodyweight hit workout a week.
I tried Ted Naimans approach of everyday and then recently tried 3 days a week however, both times I had all the signs of overtraining and felt dreadful after only 2-3 weeks of it.
All has produced results for me none of it fantastic. Brad Pitt in fight club seems to be my genetic limit. Which to be honest when I started I would have been pleased with.
Just my N=1 but agree with you Lawrence when you say all roads lead to Rome.
Personally I think that if you take a muscle to close to failure at least once a week, get enough rest and eat enough protein and calories you are probably gonna get very close to your genetic potential. Additional contractions may give slightly better results but can’t see it making a huge difference.
Matt, this getting close to max potential gets used often in these HIY circles and is often just based on the Pareto principle. But how close will it get you to the max potential?80%, 75 %, 66,57 %?? Do you know your max potential? There is a good chanche to one is understimulated and has a shitty recovery procedure for more stimulation to be productive. I think in the end it also comes close to goals and live circumstances.
also, why go to rome regardless the way, maybe there is a better place!!
Matt/Ad, the Pareto Law is true in every domain, as shown over and over again in various contexts. It’s true for training for muscle hypertrophy. It’s a great thinking model. I think 80/20 is a good aim, and will free your resources for other pursuits and responsibilities.
Matt – interesting that you tried higher frequency and felt bad. That might be your genetic makeup, and I recently had Ryan Hall discuss this in-depth in the membership (he’s also talked about it on the podcast twice). We mustn’t forget how varied one’s response is to training and how varied their diet and training (freq, vol, and intensity) may have be to coax out optimal results. I think it’s a very good investment to do a DNA fit test to learn more about your genes so you can experiment more effectively.
Lawrence,
So, your current programm gives you 80% of the possible gains?? So, you don’t want more? And, how do you know you are even close to your 80%? just because your workouts are efficient and infrequent ( meaning, you only invest 20 % of a certain amount of time you needed to invest if you wanted a 100 % gain)? There is a moment when one can decide that one wants a bit more and have no troubles to invest more (time in the gym) because one loves to do this. Love for mentally bringing oneself to a better physical level. Byt that sounds like sports many say and that is so forbidden in the HIT community aka irrational. As I said before at some point i have thrown off a few mantras and metaphors that IMO led to a false interpretation of things. But it could be that only I fel for these in the past. Slow student!!.
I may want more in the future. Right now, I get my 80/20 and then focus on my business, baby and Fiance. At my current place in life, I feel like 80/20 is just fine.
Lawrence, listen I’m certainly the person that will agree on your priorities right now. Being a rock that your fiancee and son con escape to and feel safe is of uttermost importance for YOU and them. But, that wasn’t the context of my reply to your Pareto principle idea. First, this principle is a simplification of reality and can not be used as a hard principle in a dynamic systeme as the human body or plasticity of muscle tissue but more as a expression of a probability, in this case satisfied result with not that much time inverstment over the course of some period( all IMO or understanding )..Again, IMO in the HIT texts I got “confused ” by the use of metaphors used as analogies and this Pareto principle now often gets used to lay a verbal hand on the shoulders of clients to express that they do the logical thing , that there isn’t genetical much more possibleand that it isn’t worth or even illogical to try so. Peace of mind, minimal results on average. But I’m fine with that if that is what satisfies a client, but a have some beef with this if that efficiency gets used in the same breath with aal you need for maximal health/fitness and Bodybuilding etc.
Just my 2 cents.
Lawrence – how accurate are these tests? I feel like it’s not needed for me due to years of trial and error. I think practicing mindfulness has also been very helpful in terms on becoming aware of your recovery and how your body feels.
I’m a 31 year old nurse with two young children who also plays soccer so this stress is likely to have a big impact on my recovery. Maybe in the future when the kids are older my recovery might improve and this is something I can try!
Two SSTF full body workouts a week seems to be my limit but then I haven’t noticed much difference in terms of results from doing once or twice a week.
I am very interested in how Ad and Doug get on though and hope they get great results. Although they both look in great shape already to me!
I think they can be useful. We’re learning new stuff all the time. Every time I login to 23andme, I get new data. As I said in a previous comment, it’s easy to fool yourself, so to get some actual data on your genetics is useful IMO. How accurate? It’s based on your genetics so I assume it’s 100% accurate.
I always enjoy these podcasts. Wonderful stuff.
Now, at random…
John Little has a great body of work. And to say “everything works but nothing works forever.” is curious.
It’s not that nothing works forever, it’s that you cannot keep gaining muscle past 1-2 years of consistant training. Just do the math.
Add a pound to your bench press every week. Let’s say you’re benching 150 for 10 slow reps. Not bad. Add a pound every session, assuming 2 sessions a week that’s 250 pounds for 10 slow reps at the end of one year. That’s VERY strong.
Next year, 350 for 10 slow reps. That’s insanely strong.
The 3rd year? No you’re not.
So it’s not that a good protocol stops working, your BODY stops being able to produce further gains.
Fred,
strength and hypertrophy don’t correlate on a one to one ,you know that. Your hypothetical increases in pounds are not realistic, and certainly not with 10 slow reps. There is also much strength gains that can be related to lifting proficiency. That’s indeed strength training, different though related to hypetrophy stimulation. All fine ofcourse for each who wants that. Besides these slow reps left respite during the negative and that helps for a certain period to increase tul and or resistance.
It’s obviuous that a body is the ultimate determing factor, but only in the context of a protocol that fits the individual with sound nutrition and certainly recovery top notch.
These topics have Always been camp oriented, can be backed up with science fitting all camps , Like in martial arts, but to use a “style ” when needed for self defence it is better to be GOOD at THAT “style “.
Ad – thank you so much for taking the time to respond to everyone’s comments!
Ad –
First, I think there is a language barrier here and I apologize for not being able to speak anything but English!
So…I’m not sure what you are saying. Your comment seems to stray from the point.
Yes – I know that strength gains and hypertrophy do not “correlate on a one to one” – whatever that actually means. I don’t understand the concept. Can you explain what you mean? I never said they were or are or have anything to do with one another on a 1-1 basis.
The only way to become stronger – actually stronger – is to build muscle. If you lose muscle you will become weaker. Muscles are force producing material. Without more muscle you cannot produce more force. Forget skill and technique. Set that aside It’s irrelevant to the main point.
As for slow reps which isn’t the focus but since you brought it up, you are making statements with no evidence to support them. FE, you said:
“Besides these slow reps left respite during the negative and that helps for a certain period to increase tul and or resistance.”
Where is the evidence to support this claim? Let’s use an example, shall we?
Bench Press. Load the bar with 150 pounds or 70 kilos. Lift it slowly to almost lock out. Now, lower the weight in 1 second. FEEL the effort to to that.
Second rep, lift it slowly to almost lockout. Now lower the load in 15 seconds.
You suggest that the latter is easier – the 15 second negative offers more respite to the muscles than the 1 second negative. I strongly disagree. And I think just doing it will prove that the slower negative is FAR more difficult to the muscles than the 1 second negative.
Anyway, the point is this: At some point no more muscle can be built even with “perfect” rest, recovery, diet, etc. This is one reason why body builders use gear – drugs.
Fred, speaking only english is ok, or? Just kidding.
With the one on one correlation I meant that a certain strength increase would correspond with a ertain amount of muscle gain. You came up with strength gains over a period to make the claim that at one point one can’t gain more(i agree). But my issue was muscle mass not strength gans perse. In your respond you now state that more strength comes in the end with more muscle mass and has nothing to do with skill etc. Well, i have seen enough folks increasing resistance over extended periods that would make more muscle mass Obvious yet the just look the same. One can see them juggle with the cadance (short breaks at extension, sligthly faster faster concentris and slowing the negative. Or/and being more able to anticipate the difficulty over a TUL and per rep and thus use their “skill”to prolong tul and justify the next weight increase. Yes I think the negative doing slow is a respite since one is stronger in the excentric so a resistance challenging for the concentric must be easier during the excentric. Proof? My ownexperience. I make this clear here again. I’m not a scientist or exercise professional but JUST tell what I do, have opinions based on read material that I Judge by being rational (ok,as much as possible),and my own experience. To the slow reps, Fred I did these myself no stranger to them. Fast reps fatgue me much faster, but these must be done under control. These slow reps , I found for myself, somehow hold a sort of break on my ability to go full force at a more fatigue state. Just for the record, I don’t promote a one second negative if I say faster reps. Regarding your last sentence I agree. Bur Fred didn’t you gain the previous year?? Looking good for sure, so my compliments.
Language itself might not be the problem but more my expression of thoughts if typed on a forum like this.. Again, I have my opinions changed and experiment with the no ones. I will be the first to come out and say it was a mistake, but……..learned from it I will have.
Btw Fred, I don’t have anything close to a “Bodybuilder “on drugs look in mind for my search to more mass. Now do I invest a lot of time everyday in that .
Thank you Fred! I can hear you saying “No you’re not!” Love it!
“Just Lift Weights”
He said it before in a post somewhere, and it is the one that I member the most.