After reading this I am intrigued again. I have been interested in this program, but never tried it. It may fit well for me.
80/20 Rule
Everything pretty much falls into this category.
Increasing Your Lifts 110 lbs
Increase you lifts is doable. However, it take time.
How I Gained 34 lbs, of Muscle In 4 Weeks
Frerriss posted this link in the article.
This type of gain is an anomaly, which make it a bit misleading. It leads others to believe they can achieve it or something close to it, too.
The Colorado Experiment
This is mentioned in "How I gained 34 lbs, of Muscle in 4 Weeks".
The Colorado Experiment involved Casey Viator (a nationally recognized Bodybuilder) using Nautilus Machine and the Nautilus High Intensity Training Protocol and gaining a lot of muscle.
What they neglect to tell you is that Viator had lost weight by not training nor maintaining his bodybuilding anabolic diet plan.
Gaining Back What He'd Lost
The Nautilus Training Protocol along with getting back on his bodybuilding anabolic diet plan got him back to where he was. It easier to gain back the muscle you've lost rather than build new muscle.
What Was Learn From The Nautilus HIT Protocol
One of the thing that was learned back then from the Nautilus HIT Protocol was the importance of Intensity.
The 80/20 Powerlifting
Overall, it is a good program.
Going To Failure
Pushing yourself to failure in an exercise has it place in training. However, training to failure should be limited.
As I noted in post 5, the greater the trauma place on the body, the more time needed for recovery, "Wound Healing".
Pushing your self to failure is "Overreaching", you are slightly overtrained.
Your going to failure should be preformed on that final week of your Periodization Training Plan.
The week that follows it becomes a new Periodization Training Cycle; meaning it is a light and easy; aka "Active Recovery". The focus is on increasing blood flow to the muscles which increases recovery.
I want something minimalist, almost daily, and heavy work at the beginning of the week.
Longer Training Sessions
The main issue with this is the greatest training effect is obtain with the first exercise. Each exercise that follows, less of of a training effect is achieved.
As Vince Gironda said, "You can train long or hard but not both."
Minimalist, Almost Daily
The Bulgarians demonstrated the effectiveness of multiple short daily training sessions.
For most individual multiple daily training session aren't possible.
Daily Training Session are a bit easier but require some dedication.
However, scheduling a short (minimalist) daily training session is a great method of eliciting a greater training effect with the exercise being performed for strength, size. power, etc.
The key is to keep the daily training session short, 30 minutes or less.
A great example of a short, effective training is...
High Intensity Interval Training
The Tabata Protocol is a total of 4 minutes.
Dr Jamie Timmons' HIIT Training involved three 20 second sprint with two minutes if active recover between each sprint; waking easy or pedaling easy on a bike.
Kenny Croxdale