Dr. John Berardi… I (Dr. Berardi) Was talking with Alwyn Cosgrove about my earlier post looking at resistance vs. aerobic training. Here’s our take (for body transformation): — weight training > aerobics — interval training > aerobics — supersets > straight sets — explosive training > controlled sets Conclusion: build your program around explosive free weight training in an interval/superset format. (Of course, you need not exclusively do this. However, this is your biggest bang-for-buck. In other words, if you could do nothing else but 3 workouts a week, this is what you should do probably choose).