That is all true, and the best part is, when you have it all dialed in, progress is as regular as night following day...which is all any of us can expect from our workouts. From my experince, and Mike's, it isn't anywhere near what bodybuilding dogma endorses. Watered down, as you must to train long, it's the ONLY way you can train that style. But hard is a whole other story, as you can't have both within the same workout, like an all-out sprint it MUST be brief.