The good, the bad, and the ugly.
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I would use this book to add variety to my workouts, not to "re-define" basic strength training principles. Muscles get bigger and stronger by overloading them- it doesn't make a lick of difference whether its a single joint exercise (like bicep curls) or a compound one (like chins)- and there's nothing "new" in the scientific literature that contradicts this.
The only other beef I have is the recommendation to skip the back extension machine because it will blow a disc. I have never seen that happen clinically, and in fact, it has never been reported to do such a thing in ANY published clinical trial evaluating the use of the back machine with back patients. In fact, people get much BETTER after using it according to many studies (non-believers need to check out the MedX site). What I would avoid, however, are the exercises in the book that have you bend over while twisting (like the "woodchopper" ex.). It is well known that bending plus twisting cranks on your lower lumbar discs and actually it is this type of "shearing" motion that has been demonstrated to herniate the lumbar discs in many studies.
All in all, I can recommend it for a change of pace, expect nothing magical, and just be safe. Can also suggest "Treat Your Own Rotator Cuff" if you've have shoulder pain or a rotator cuff problem that's keeping you from working out.
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Interesting approach, not practical at all!
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This book suggests a new workout philosophy, that is using body-movement involving large muscle-groups and being as similar to real-life movements as possible. There is a description of these movements as well as suitable exercises involving them. At the end there is also a section with programs using these exercises in a well defined program as well as a section on nutrition.
Even though I greatly appreciated the innovative approach of the book, as well as the rules defined in each chapter, I have to say that the programs are quite awful.
For example, following your introductory workouts (which is a quite tough to begin with) and that includes 6 exercises, you are thrown in next a 15 exercises program with 2-3 sets. What happened is that after one month of training following the diet, cardio and workout regime, I couldn't go to the next step of the program since it was excessively tough, and as a resul I stopped completely.
Another critique is that some of the exercises presented are quite difficult to perform (especially split bulgarian lunges with two dumbell rise up) and are thrown in early in the programs. Also, it would have been nice to have alternate exercises for those who whish to train without machines.
The only part of the book worth your while is the part discussing the philosophy of the book approach, but unfortunately the practical approach has been quite disappointing even though I had good expectations.
So a good read, but you should design your own programs instead.
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Interesting and refreshing
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This book is refreshing and interesting. The authors writting style is honest and funny. He has done plenty of research in the area and has some very experienced coleagues whom helped him write the book. He introduces the book by asking the reader to read his book with skepticism, his idea being that we will pay more attention to what he says if we read it closely to find errors or BS (bull S**t) as he calls it... It is good as he doesn't say "im going to give you the ultimate workout book, you are going to feel better about yourself, etc etc", he asks you to study closely and come to your own conclusions about what he says, and i like that. By the way, you will feel better about yourself and have a lot more knowledge on the subject of lifting once you've read the book, and the porgramme he gives you in the book is a year long programme, which targets strength, power, fat burning and muscle growth, the programe changes every 3/4 weeks to make sure you don't get bored of doing the same routine over and over, great! It also includes nutritional information and detailed technique information on all exercises Alwyn puts in the training programme. If you take nothing else from this book, you'll take a better knowledge about the benefits of weight training, nutrition, and how to build a training programme in general
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