I'll respect your rules and not just trash it. But respectfully, it is by its very design an inefficient system that inherently plateaus gains in strength and size, and is rather dangerous given the "programming" and coach quality.

I'm not trying to sell you or dissuade you, but I always wish everyone the best and would be glad to point you in a direction that will safely and effectively get you leaner, stronger, and take your cardiovascular/respiratory/musculoskeletal endurance far beyond their reaches.