I was looking for a good book on alternative theories of exercise. This one was certainly that.
They have a lot of bad things to say about running and aerobic exercising in general
Their recommended beginning workout routine is all about weight lifting. While lifting, you’re to worry only about time under load (i.e. the length of time your muscles are pushing/pulling, or whatever). You’re to move between exercises quickly – the whole routine taking well under 30 minutes. You’re to take a lot of time off between routines – roughly a week at first. Finally, you’re to lift to failure, and you should be lifting enough (and slowly enough) that you should achieve failure relatively quickly. With respect to free weights, an initial routine would include:
– Bench press
Note that this doesn’t take much equipment. A barbell or dumbbells, which you can get cheap on Craigslist, is all you need. You should be able to get set up for less than $200 (easily).
There’s lot of other good stuff in the book on health and fitness more generally. I, however, was most interested in the exercise routine, so that’s what’s covered here.