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 podcast Lawrence, but surely to increase hypertrophy you got to lift heavy.Genetics are a factor but an excuse for many. Look at before pictures of Mr Universe Tom Platz legs, then see what they were like after squatting heavy for a few years.Best Regards!
Cheers Ed :D. Well, I remember seeing some research published or shared by Dr James Steele that showed that so long as the subject exercise to muscular failure, load wasn’t an important factor. It just makes the set more efficient. In the case of Tom Platz it’s N=1 so we can’t use it as proof that heavy loads are required for maximum muscle size. All this being said, if using heavy loads (which I enjoy doing when I’m not using body weight at home) seems to help you increase hypertrophy/and make the workout more interesting then great. So long as you’re exercising safely! Would be interesting to see Dr James Fisher and colleagues comment on this thread 😀
Thanks for the reply.With all respect to the research, I think there is more to hypertrophy than one set to failure. I think many people believe they train to failure, but in reality they don’t do it to the masochistic extent Arthur Jones recommended, (in the way that he trained Cases Viator).It is an abstract concept and easy to fool your self that you train hard.However,I am a great believer in basic heavy duty training as Mentzer performed for his Mr Universe competition.
Best Regards
An interesting area of discussion. Firstly, in regard to Tom Platz – he did incredibly high volume training at times as well and notably his legs were really out of proportion from his U/B. Bertil Fox might be a great example of a bodybuilder who used really heavy weights to the extent that his form was famously pretty poor. Look at the early ’80s Mr. O contests and you’ll see he was in tremendous condition. I think all of this comes down to genetics and the amount of steroids these guys used.
The idea of HL or LL might better be considered by what the mechanisms are; by performing resistance exercise you’re trying to recruit all available motor units and muscle fibres to stimulate adaptation, and possibly increase metabolic stress by increasing inorganic phosphate (Pi) along with hydrogen (H+) and intramuscular acidity (pH). Once we realise that these are the ACTUAL goals, and that any RT is simply the catalyst to get there we can look back at the research and say that whilst possibly mediated by different mechanisms, and dependent upon TRUE effort and possibly discomfort (especially if lifting a very light load) if we reach momentary failure or apply maximal effort then we probably optimise adaptations. Ed – you raise a really good point about not many people being able to train to this degree, and thus there might be something to say for things like drop sets which serves to both use heavy loads and lighter loads. In the same discussion we might consider whether things like bone mineral density improve to the same degree with light loads…the evidence I’ve read suggests heavier loads are more favourable … but the research is growing.
If pushed for an answer I would say that the research suggests that most loading schemes that catalyse true momentary failure will stimulate similar adaptations in hypertrophy and that heavy loads are not necessary. if looking anecdotally; most Bodybuilders don’t actually use heavy loads in relation to their maximal strength; only heavy loads in relation to yours and my maximal strength!!
Love it James and appreciate you taking the time to post your thoughts. Regarding drop sets, any thoughts on Mentzer’s view that a second set is counter-productive due, I believe, to the unnecessary in-roading and impact on recovery. Is this out-of-date/flawed? https://www.youtube.com/watch?v=c8CXe7PvEXo&t=3s (Mentzer seminar)
Hi Lawrence, I think that the whole idea of one set is flawed. Most people need at least two warm up sets before a maximum lift.Try squatting with a weight you can do six reps for,say 300lb,with no warm up you may find yourself with torn muscles or a hernia if you are lucky.
Good discussion by the way!
Well, I think many approaches of using advanced techniques actually serve to add volume; certainly drop sets – unless you start very heavy and do only a few reps and reduce the load to still only be working in the 8-12 rep range. I quite like drop sets but I don’t think they’re necessary. But I also don’t think they likely have a huge impact on recovery; certainly not any more than a SSTF (single set to failure) approach.
In answering Ed’s comment below; I’m actually a big believer in the SSTF approach because it ticks the boxes of recruitment, etc. as discussed above… but it has to be to failure!! Most people can’t/won’t reach failure – and certainly not alone. So might there be a benefit to higher volume for people training alone… possibly, but marginal if at all. The idea of warm up sets makes sense – I wouldn’t do a very heavy (<4RM) lift without performing that exercise for a few lighter reps first mostly to mobilise and mentally and physically prepare. If I'm training at a normal 6-12RM load then I don't think warm-ups are necessary.
Thanks again for a very intelligent and well thought out reply.I totally agree with your explanation of warm up as a way to prepare and synchronise the body, much in the same way a snooker player has a few practice shots to get ready for a match.
The fitness world today is in need of hit in my opinion. So many people in the gym spend all their workout time on mobile phones and do not train hard.Basically waste time and money,don’t need to train every day to get good results if train hard in hit style.
Keep up the great work and good luck with future research!
Best Regards
Great answer James, good to actually read an answer that has good evidence behind its premise and a good knowledge of bodybuilding history.
Good work on the great recent content. Especially enjoyed this podcast sharing your own thoughts!
You have consistently recommended Tim Ferris’ slow carb diet. You say you don’t track calories or macros nor does Tim recommend it. How do you pick/recommend how much to eat? I believe Tim says eat as much as you want of the allowed foods. This may work for people that generally undereat but not sure how that would work for a guy like me who typically overeats.
Do you try to hit a certain protein goal? The book said at least 30 grams for breakfast and 20 grams for the other meals which would be 3 more from what I gathered, so minimum would be 90 grams. This seems low for a larger guy like me (6′ 209)
How do you know when to adjust what you are eating?
I know you have also experimented with intermittent fasting and I have been skipping breakfast for over a year now. Do you think the slow carb diet works better with the 30 in 30 rule?
Thank you Will.
I have recommended Slow Carb for some time. Especially for people who struggle to stick to a diet and lose body fat. When on the Slow Carb, I don’t track calories or macros. I have found that my appetite auto-regulates on the Slow Carb and so long as my environment (home) isn’t a haven of sugar, then I’m not prone to “cheat”. Otherwise, 3 meals per day is enough for me. In the context of Slow Carb, for someone who is more prone to overeat, I would suggest making a concerted effort to include legumes in every meal and healthy fats (grass-fed butter, fatty meat/fish, etc). Should make the diet more satiating. I do try to eat 30g within 1hr of waking but I do not track protein in other meals. Personally, I have found intermittent fasting to be just as effective as 30-within-30. I would use a Bod Pod to measure body comp (fat and lean mass) every 4-8 weeks and only adjust protocol if you’re gaining fat. The scales aren’t very accurate (water retention and muscle gain) will affect overall weight. Alternatively, you could measure you’re waist line weekly. Just make sure you are consistent with your measuring mode. For more: https://highintensitybusiness.com/health-fitness/how-to-lose-14-pounds-in-less-than-30-days-the-complete-slow-carb-diet-guide/
Thank you Will.
I responded via my Word Press app but I don’t think Disqus liked that very much.
I consistently recommend Slow Carb because it’s the most effective diet I’ve seen in terms of fat loss and compliance. There are more effective diets for fat loss but, in my experience, most people struggle to comply long term. Personally, as I hinted at on the podcast, I experiment with different diets. The diet that worked best for me was a HFLC diet with Bulletproof intermittent fasting every morning. Granted I was doing HIT once per week and playing basketball 2-3 times per week, see this from Facebook:
Over the last few years, I’ve had a series of Bod Pods, which uses whole body densitometry to determine body composition.
Here are my results over 3 years (note: the last 2 were within 8 weeks of each other):
2014 – 64.5kg lean mass and 16.4% body fat
Feb/2016 – 64.4kg lean mass and 12.3% body fat
May/2016 – 65.2kg lean mass and 10.5% body fat.
So how is it I’ve dropped 1.8% body fat whilst simultaneously increasing lean mass by 0.8kg over 8 weeks?
This is what my lifestyle looks like (30,000 ft view) in a nutshell over the last 8 weeks:
After reading Primal Blueprint and interviewing Mark Sisson, I decided to test the primal diet, which is a moderate to high fat/low-carb (yes, HIGH FAT) diet (think Grass-fed meat, butter and tons of vegetables) with no real cheat day except the odd cheat meal. I’m also using elements of the Bulletproof diet (Bulletproof Coffee every morning for breakfast).
I’ve been doing high intensity strength training (single set to failure) once per week (3 exercises/2-way-split). I currently train my neck on a 4-way neck machine and throw in 2 big movements, such as a pull down and a chest press or an overhead press and a leg press (workouts sub-20min).
Playing basketball 3 times per week (in prep for an upcoming match). Typically, 2 sessions will be intense, and 1 less intense session where I’m working on specific skills.
I’ve been walking for at least an hour per day, and jumping off the London tube sooner to walk to my office. I’ve also made more of a concerted effort to take calls on the go, squat throughout the day and hang from a bar at home after breakfast :-).
Typically been getting 7/8 hours sleep per night.
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When on Slow Carb, I don’t count calories or track macros. You’re right in that for me I was able to feel satiated with 3 meals with legumes, meat, and veg (soaked in butter). However, if I had sugary food in my home, I would probably have a mighty battle with my will power and maybe cheat occasionally, which normally results in me devouring an entire pack of ‘fill in the bank’. Therefore, I don’t keep any junk food at home! I think if you eat enough protein (call it 20-30g per meal) and add legumes, you should be pretty satisfied. Being a larger person, you may find it more beneficial to have 4 meals whereas I had 3 (weigh 170lbs).
In terms of knowing when to adjust, I would either use a Bod Pod every 4-8 weeks to track body composition or measure your waist line, but understand that your weight will fluctuate, so best to take a long term view and not get freaked out by the daily volatility.
I think the 30-within-30 rule works well to satiate you in the morning. But in my experience, intermittent fasting works just as well. It depends on what works best for you. Here’s a blog post I wrote on the Slow Carb recently: https://highintensitybusiness.com/health-fitness/how-to-lose-14-pounds-in-less-than-30-days-the-complete-slow-carb-diet-guide/