A kid I know bought this, so I read it in front of the telly in two hours - a hymn of praise to his mate Arthur Jones, and damn little in the way of exercise science given that the author has a PhD in it. I basically think high intensity/heavy duty training is about right - it fits what they know about muscle growth. I don't do much in the way of weights - couple of 8-9 set workouts to failure, no legs, a week - but the book made me think I'd go for the recommended high intensity workout. Basically, a few absolute efforts to negative failure for the whole body. I did a set of chins, set of curls, set of weighted push ups, set of nautilus tricep extension and a set of leg pressing and straight on to leg extensions. And..........a feckin bad ten minutes Aerobics afterwards was out of the question - my legs were jiggered and I felt shocking. I could have done something, but nowhere near the intensity I wanted. Pull ups to failure with a dumbell, drop the dumbell and keep going to failure again and then on a step to get up and eccentric failure repeatedly - that worked okay, but next time I'll either keep the dumbell on or re-attach it for the negatives. Even after you've failed concentrically, you can lower a lot. Dumbell curls to eccentric failure really work because you can swing them when you fail to get them up, but my grip started to go. Push ups with a plate on the back were ok, then dump it and keep going, and then eccentric failure, but I think next time I'll keep the plate on - eccentric failure with no weight takes too long. A Nautilus machine leg press is the kit for single leg extensions, and upping the weight and lifting the whole stack with both legs and then lowering on one worked well. Triceps is tricky - I think I'll try push downs and then use a step and straight arms after concentric failure to go negative. ....but going to absolute negative failure is a whole new ball game of misery. Positive failure nine times doesn't cause me the problems that negative failure does. People who do this regularly suffer.