KB:
If you tried anything new in your training, you will gain results. I personally dont like premade cookie cutter workout and I'm certainly more skeptical of the information that comes from certain public pop heath and fitness articles.
My personal views and goals in my own health and fitness is far removed from mere form or the body building culture. To those who want to chase the ideal male form built on cover star models I say good for them. Me, I choose something more pleasing to my heart. I am 26 years old now and I have been involved in health and martial culture since I was 16 and have realized that I want a stronger and more functional body than a six pack or huge biceps. Have made some mistakes long the way, but now I look at the long term picture and try to do small things daily to improve my overall performance.
KB, do the men's fitness workout and try it for 2 months and dont worry about overtraining. Overtraining is bit relative and wont kill ya if you just started training. If "form" is your aim, your form will change by doing this new workout. Best of luck.
Mr. Bao
"A gung fu man, then, should be soft-yet not yeilding; firm-yet not hard." Lee Jan Fan