Rakz wrote:Interesting results, I think I should try it out myself. I'm not one of those weird western Buddhists with yellow fever that you talk about.
In that case, I will describe my simple little weight routine which helped me improve my health, in case anyone else can benefit from it. I will write a routine with specifice exercises to give a more clear example, but in reality, I will just do the exercises I feel like doing for the body parts I am training that day, although I try to make sure that at least the first exercise I do for a larger body part (quads, back, chest) is a mult-joint movement (these generally have a bigger effect on the body). I do 6 to 12 reps for most exercises, although for abs I will do higher reps (up to 20 or so). There is no need to push yourself to total muscular failure each set. Just push until you feel it's getting quite difficult and you are feeling the lactic acid burn quite a bit.
Workout 1 (Chest, Delts, Triceps, Quads, Calves, Abs)
4 sets incline barbell bench press
4 sets flat bench dumbbell presses
4 sets lying dumbbell tricep extensions
4 sets cable triceps pushdowns
4 sets dumbbell side laterals
3 sets standing dumbbell presses
4 or 5 sets barbell squats
4 sets standing calf raise machine
1 sets ball crunches
1 set twisting ball crunches
1 set lying leg lifts
1 set flutterkicks
Workout 2 (Back, Biceps, Traps, Rear Delts, Lower Back, Hamstrings)
4 sets barbell bent-over rows
4 sets lat pull-downs (or pull ups if you are really strong... not me... lol)
4 sets standing dumbbell curls
3 sets cable curls
3 sets dumbbell shrugs
3 sets dumbell rear laterals
4 sets Romanian deadlifts
3 sets hamstring curl machine
Just alternate workout 1 and 2 every two or three days as you have time. Try to train at least 3 times a week. You can do a little cardio after your workout on cardio machines at the gym if you want to, but it's not necessary. If you go for a short run once or twice a week on other days that can be fine, too.
As I said, you don't need to do the same exercises every time. Do the exercises that excite you that day. If you want to do bench presses on a flat bench first, fine. If you want to use a machine bench press first, fine. If you want to do dumbbell flyes as your 2nd chest exercise, fine.
If an exercise is feeling really great and you want to do 5 or 6 sets, fine. If you are tired and just want to do 3 sets of an exercise that day, fine.
Whatever, just work hard and then move on to the next exercise!