http://www.arthurdevany.com/evolutionary_fitness/ I've started at the bottom and been working my way up lately. I'm liking it a lot; and it's working well for me at the gym. I was more or less doing the same process he talks about, however my breaks in between workouts were too long. Decreased the weight a little bit, and then decrease the breaks between sets to ~15-20 seconds each. Benefits? You get done a lot faster; you increase your anaerobic capacity/for recovery, while at the same time increasing your aerobic power as well. I noticed my heart was pumping just as hard as when I'm running; except there's none of the drawbacks that running has (wear on joints, boredom, extreme pain). I'd encourage some of you guys to try it.