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.
One of my favourite episodes for sure, you gotta get Ryan back soon!
Hey Gustaf! Thanks. I really appreciate the comment. We recorded part two. I know Lawrence is really busy at the moment. Stay tuned. ????
Currently moving country but working on getting Part 2 published in ~2 weeks. Watch this space!
That’s very interesting for sure, but even more confusing when to choose the kind of training to apply, so to me is trial and error, and figure out what works and what not.
I appreciate it can be confusing. You could probably tell how clueless I felt sometimes during the interview! That was one of the reasons I wanted Ryan on for a second time to help me get to grips with some of this stuff. Trail and error works well too 😀
A very good interview. 2 Weeks till next podcast……..something to look foreward to.
Guess the specifics of the excentric phase of a movement and it’s influence on growth stimulating will be part of it (in combination with ATP availability reduction)?
Ad, yes we spoke about this in part two.
Connecting dots, atleast that’s what I get from reading/listening. Knowing and experience are both needed. Thank you both for ‘helping’ out………
Thank you for your continued support Ad.
Wow… third time through and still learning something… light bulb moment when Mr. Hall mentioned his experience. I couldn’t figure out why my reps and time under load were nearly the same even with 30 pounds added. Also, the metabolic response as he described is what I typically experience. My heart rate is going through the roof and when I attempted to add volume per the Ted Harrison pod cast just totally wiped me out… Now I have a better clue as to the possible reason why… please pass on my thanks to Mr. Hall for his time, and for your effort in seeking out the best of the best… No newbie to exercise, 22 years special ops type, plus too many years as a chronic cardio junkie (now paying the price).
Loved this comment! Thanks Ralph. It’s great that someone as experienced as you still got a lot out of this episode. 3 times?! Haha – that is amazing. Watch this space for Part 2 😀
Hey Ralph! I’m glad you got something out of it. It sounds like you swing more heavily to the glycolytic end of the spectrum. It sounds like lower volume, lower TUL, HIT is perfect for you. Let me know how you progress. Take care.
Lawrence,
This is great. I’ve been meaning to ask you to interview Ryan Hall for quite some time, but would always forget in my email exchanges with you! Thank you so much! When is part 2 going to be uploaded and sent out??
Oops! I see now you already said part 2 will be out in 2 more weeks… I am wondering about the 80
Hi Ricky, what do you mean regarding the 80? What is this?
I’m sorry, Lawrence! I don’t know what I was thinking when I wrote that really, but I think my question was maybe actually for Ryan, and I was trying to understand how to apply the 80 percent of one rep max test correctly. I am assuming it must be the one rep max at super slow speed, and that then whatever TUL is performed using 80 percent of that is about just roughly where one should stay around for best results most likely? Is my understanding here correct…?
A great podcast. I learnt so much. Looking forward to the next one.
I myself think that I am somewhere in the middle of the glycolitic and oxidative ends of the spectrum, but certainly leaning more towards the oxidative end. I’ve being employing higher rep sets in the last few years ( up to 25 reps ,upper and lower body, for single sets to failure, at a regularish, but smooth rep cadence ). When I go up in weight after reaching 25 reps< I can generally get 18 reps with the new weight. I also like to do about 5 short sprints, < 8 seconds on one of my training days, but I don't achieve my best sprint performance till my second or third rep, even after a 20 minute warm up.
I've also found that from muscle group to muscle group, my position on the spectrum between the two ends seems to differ. If I perform a set to failure, then I perform another to failure after a minute's rest, then I can get closer to my first set's performance on exercises like chin ups, than I can on exercises like tricep pushdowns. Indicating at least to me, that certain muscle groups are different in their make up than others. I wonder if Ryan would concur with this? Or if not, suggest why I am mistaken.
Also I'm no sprinter, but I'm no slouch either. Saying that I doubt I'd be the best Marathon runner or long endurance athlete, ( when I did run, years ago, I got bored beyond 10 kms ), but what I've found is that I was good at repeated hard efforts over a period of time, as in a game of soccer. This, again, after listening to Ryan, indicates to me that I am somewhere in the middle of the spectrum, as are most people. Would I be correct in this thinking? Is a good performance level in a certain sport, eg sprints, distance events, team sports like soccer, basketball, a decent indicator of where a person may lie on the spectrum?
I'm just wondering how Ryan would explain, based on his podcast, an individual like Richard Winett. Extremely strong, especially on exercises like squats, ( but has commented that the small size of his legs belies their strength ) for his size and weight, categorizes himself as a "natural" sprinter, yet trains on an upper / lower body split 4 to 6 times a week, with 5 minute GXP, HIIT sessions added to his lower body days. He has often commented in "Master Trainer" about his excellent recovery ability. Clarence Bass seems a fairly cut and dry glycolitic type, hence why he has naturally gravitated to only one weight and HIIT session per week, feeling that he best recovers from that. also he has stated, in the latest post on his website that his favourite HIIT duration for a set is 30 seconds, and would find a 4 minutes interval set absolute torture. Myself I seem to do okay at both. But where would Ryan see someone like Richard on the spectrum?
Stuart,
You have given me much to read and comment. LOL. It may take me a while to answer fully. Yes, most subjects lie between plus and minus one standard deviation from the mean. Due to inherent degree of plasticity in skeletal muscle, there is a range of adaptation. Individuals in the middle of the glycolytic-oxidative spectrum will enjoy a wider range of adaptability. Yes, some muscles are inherently more glycolytic, where others are more oxidative. Anti-gravity muscles, like the soleus, are more oxidative, whereas the tibialis anterior are more glycolytic. Natural variation exists.
Stuart, all good questions. There are many other genes that affect the amount of microtrauma (mechanical damage) an individual will experience after a workout, the severity of the inflammatory response (biochemical damage), remodeling of protein, collagen synthesis, and several other factors besides fiber type distribution that. I didn’t want to get too totally geeked out on Lawrence. Thus, I only chose to focus on a few genes and discuss observable fatigue responses. This would give listeners the ability to experiment with something, without needing a DNA test. If you want to dig further into the research literature for some of the other genes and how they function, you may want to Google the following: ACTN3, muscle CK-encoding gene, interleukin-1 cytokines and IL-1 receptor, interleukin-6, tumor necrosis factor (TNF), chemokine ligand 2, chemokine receptor type 2, osteopontin, IGF-I, IGF-II, ACE, AGT, mitochondrial superoxide dismutase, and several others.
I wouldn’t be able to begin to classify Richard Winett without some sort of DNA test like DNAfit. If he is strong, fast, yet recovers fairly quickly from training, my guess is that he has a genetic profile that allows him to have a blunted response to exercise induced microtrauma, has a blunted inflammatory response, and has a strong protein and collagen synthetic response. Some guys just have all the luck when the genetic deck of cards were dealt. Over the next several months, I plan to collect a number of DNA test, probably from DNAfit, hoping to observe whether or not a correlation exists between specifics genes and fatigue responses / recovery ability. I am also waiting on the arrival of a new tool that is yet to hit the market, which will allow me to more accurately test fatigue responses in the lumbar extensors.
Ryan…I know that you are a busy man, and I greatly appreciate the time you took to give me these detailed answers to my questions.
Thank you very much.
Sorry..forgot…just to put things into context…I have had far better results with higher reps (making progress, most, if not every session on practically all my exercises) than I ever did with low to medium reps, where I reached plateaus much quicker. Also I seem to make faster results in my cardio training than in my weight training, despite being less than brilliant at either…
Stuart, in science, experimentation trumps all. If you are getting better results from a higher rep / increased TUL protocol, I would recommend continuing to use that protocol.
My earlier comment seems to have disappeared (probably too long…so I’ll repeat and try to shorten it )
I really enjoyed this podcast, and it seems to have confirmed a lot of what I’ve suspected for a while. I like the focus on the genetic aspect, as I’ve long since seen this as the main reason behind the level of success from a training program, rather than the program itself. There are many however who seem to think that it is their “effort” and programming that is the key to training success, not their genetics. Heck, how many training programs and “secrets” have been sold on that premise alone. I am of the opinion that many superior athletes are made in spite of their training programs, and not because of them. It’s just a case of finding the style of training that best suits your specific abilities, applying effort and then letting the chips fall where they may.
Myself, I suspect that I am one of the masses who fall somewhere in the middle of the glycolitic / oxidative ends of the spectrum. I’ve tried lower / medium rep sets, but tend to plateau fairly quickly with them, plateauing sooner the lower the rep count is. But for the past few years, after reading stuff by Richard Winett, I’ve tried higher rep sets. If I do single sets I do up to 25 reps for upper body and as high as 35 for lower body ( although not always ) for smooth but fairly standard cadence reps, taking anywhere from 90 to 120+ seconds a set. I slightly lean towards the oxidative end of the spectrum I feel as when I reach 25 reps and increase the weight next time, I tend to be only able to make 18 reps or so, and then have to work back up to 25.
Also when I do some short sprints as part of my training I tend to be able to produce my best effort only on my 2nd or 3rd effort out of five, never on my first, even after an extensive warm up. A lot of what Ryan was saying tended to answer many unanswered questions that I’d had, tying up a lot of loose strings.
Speaking of Richard Winett, I wondered where Ryan would place him on the glycolitic / oxidative spectrum? He has had a fair bit of success with both lower and higher rep sets / TUL’s, but due to increased inflammation after training as he has got older, has given up on lower rep sets. He is not very large, but some muscle groups are larger than others, but he seems very strong for his age and weight, especially on squats, despite in his own admission, having small legs, in terms of musculature. He refers to himself as more of a natural sprinter, rather than endurance guy, but does 5 minute GXP sessions ( HIIT ) on the bike as part of his lower body training days. Yet he can train at least 4 and up to 6 days a week on an upper / lower body split, and has commented that someone described him as a “recovery genius”.
Clarence Bass seems to be a fairly cut and dried glycolitic type. An Olympic lifter in his earlier years, he has finally gravitated to just one resistance and HIIT session a week, as he feels that he best recovers from that. In his latest post on his website, he says that he would find a 4 minute long interval torturous, his ideal interval length being 30 seconds. (funnily enough I seem to well with both 30 seconds (although I prefer short rest periods ) and 4 minutes…and anything in between.
Richard Winett and others like him, Dr Ken Leistner springs to mind also, seem to be a slight conundrum when thinking of the glycolitic / oxidative spectrum that Ryan hs spoken about on this podcast.
Stuart, see my response below, One addition is that older subjects experience more microtrauma, a more exaggerated inflammatory response, and slower protein and collagen synthesis. Hence as we age, we all need to decrease frequency, volume, etc.
like all of them this was a really informative interview. i was wondering what cadence you typically use and if the cadence of the repetition is changed with differing fiber types or just the repetitions alone? also, about the friend you had who was unresponsive to hit, knowing what you know now, do you believe he may have responded to hit better with less reps/heavier weight?
thank you,
shane
I know this is an old podcast but I just listened to it today. It has confirmed many of my own observations as well as provided much more to consider. I made excellent progress in my younger years using the Nautilus 2/4 rep speed, 3X per week, 12-13 sets per session. Years later at a SuperSlow facility on MedEx machines and standard SS 10/10 to failure with a 10 second hold, shooting for 2 minutes TUL before progression. I made progress for awhile before stalling on most exercises. It was then that I discovered my “signature TUL’s”. On leg press for example, I was failing consistently at 1:53 (without watching the clock). After reading McGuff’s UE-1, I suggested we just add weight and see what happens. Boom! With 20 pounds more I still hit 1:53. Next session 40 lbs. more with the same result. Although this didn’t happen every session, we increased resistance whenever my TUL was 1:50+. I eventually could do strict reps with the full rack (1000 lbs.), eventually exceeding 2 minutes TUL when the weight maxed out. My upper body exercise TUL was 1:30 for regular progression. I will add that I mostly got stronger and only added a small amount of size. People who came to observe my sessions were often shocked at my leg press performance because at 5’10” I only weighed 163 lbs. I am a firm believer in the necessity of individualizing the protocol to maximize results.