Has anyone followed the routines for lifting offered by this website, and seen any results? I am wondering because I am currently trying these routines out. And I'm used to benching three times a week, but this routine only includes one regular bench exercise per week. And I'm wondering if one time a week is enough. And it also seems it suggests you take too much time off between upper body and lower body days. And it would also be great if someone could give me examples of routines that work for them!