The F4X training system as featured in “Old School – New Body”, is a revolutionary training system, using moderate weight, high fatigue training with short rests between sets. It burns more fat and pumps up your muscles like crazy.

Built to last a lifetime
With the F4X training system you will remain “built” your entire life, never embarrassed to peel off your shirt at the beach.
You will be mentally and physically tough, prepared for whatever the circumstances in life. You are “built” to withstand the stress, pressures and problems that come your way – almost like you’ve created a bulletproof mental and physical harness, able to deflect any negatives every day.

Whether you’re 18 and just starting the muscle-building journey or a 50-something trainee who’s been lifting for decades, lifting smart means training in the most efficient, safest and fastest ways to build muscle and burn fat.

You don’t have to do endless cardio sessions (the F4X Training System is a great cardiovascular workout) and you don’t have to spend an hour a day in the gym. The F4X Training System will be your personal breakthrough, achieving your ideal body, staying in tip-top shape with minimal time, and having a life outside a gym.

It’s FAST it’s EFFICIENT and it’s SAFE. If you want results that have stood the test of DECADES, then read on.
You MUST be okay with brief bouts of old-school-style hard work. If you are, here’s a routine you’ve never seen before, AND you will get in and out of the gym in RECORD time.

Now You Can Slow the Aging Process to A Crawl, Quickly Sculpt The Body You’ve Always Wanted, Plus Make It Look As If You’re Aging ‘Backwards’…
And Do It All In Just 90 Minutes A Week

Our bodies all age, one day at a time. HOWEVER: You can SLOW the aging process down and totally reshape your body…
to the point to where you look a decade younger than you are right now in less than 90 days. This does not involve special creams, or some kind of ‘miracle’…

You remain in total control!
Now, here’s the really good part (and ladies, listen up!) You are in TOTAL CONTROL — you simply STOP when you’ve gained the muscle you want!
You never, EVER have to worry about waking up looking like a freaky bodybuilder… that just doesn’t happen on F4X.
You stop when you have the body YOU want, and then you maintain it using an even easier Protocol.

I know, this sounds so incredibly simple… and it is. You see, you might be confused when it comes to what to do these days in order to lose weight and shape up.

There are so many super-complicated diets and fitness plans out there; it’s enough to confuse anyone! And it’s not your fault.
So many magazines, especially the “chick mags”, print the most confusing, and downright STUPID diet plans and exercise routines we’ve ever seen!
It’s no wonder the nation is growing fatter by the year, and people are dropping dead of heart attacks at shockingly young ages.

Our motto is: Make It Simple, Yet Make It Challenging.

Break through research has proven it!
Now you can slow the aging process to a crawl. Quickly sculpt the body you’ve always wanted, plus:
Make it look as if you’re aging backwards. And do it all in just 90 minutes work!
The F4X training system is a revolutionary way of combining four specific exercises, done in a matter of minutes.
Fast, efficient and safe!

When you make this wise decision, you will…
Wake up energized before the alarm ever goes off
Rarely if ever be limited by typical “age-related” aches and pains
Radically alter the shape, tone, and body fat you currently have
Drop ALL the weight you desire in only 90 minutes per week
Stop the “insanity” programs that AGE YOU FASTER and start eating and moving in a way that’s proven to defy the aging process.
And So Much More!

For more information about the F4X training system, visit: https://tinyurl.com/ty4b87z

The F4X Training System – The Hottest workout System on the Planet

Over the past decade, Steve and Becky Holman have developed a men and women’s workout system that they call F4X Training System.
This is a revolutionary way of combining four specific exercises done in literally a matter of minutes. That’s ALL YOU NEED…
And don’t let anyone tell you otherwise!

You don’t have to do endless cardio sessions (the F4X Training System is a great cardiovascular workout) and you don’t have to spend an hour a day in the gym.
The F4X Training System will be your personal breakthrough, achieving your ideal body, staying in tip-top shape with minimal time, and having a life outside a gym.

The F4X System is definitely not for everyone. For example:

If you enjoy spending an hour a day working out, this is NOT for you (and good luck with those free radicals!)
If you think you can “spin” or run your way to a younger, time-changing body, have at it… this is not for you.
And, if you are not prepared to work very, very hard for a very short period of time, this is not for you.

We’re not going to lie: F4X is hard work — anything that produces this kind of radical age-defying result will never be a walk in the park.

However, it’s FAST it’s EFFICIENT and it’s SAFE. Fair enough? Hey, if you’re looking for an EASY way out, then Google “Pipedream Workout” and maybe you’ll get lucky. If you want results that have stood the test of DECADES, then read on.

You MUST be okay with brief bouts of old-school-style hard work. If you are, here’s a routine you’ve never seen before, AND you will get in and out of the gym in RECORD time.

Now You Can Slow the Aging Process to A Crawl, Quickly Sculpt The Body You’ve Always Wanted, Plus Make It Look As If You’re Aging ‘Backwards’… And Do It All In Just 90 Minutes A Week

Our bodies all age, one day at a time. HOWEVER: You can SLOW the aging process down and totally reshape your body… to the point to where you look a decade younger than you are right now in less than 90 days. This does not involve special creams, or some kind of ‘miracle’…

Most people understand that both men and women MUST exercise in order to turn back the clock. But did you know that both men & women should essentially work out the same? Sure, men will use more weight, but the fear of women “getting bulky” is a MYTH… and read on. We’ll prove it to you with pictures!

You have been lied to if you think you have to lift massive weights hours a day to look like a total stud, or that women need to lift differently than men. We BOTH need LESS TIME in the gym, and we BOTH need the same basic protocol. Only the resistance will change.

FACT
You cannot find this youth-enhancing system anywhere else. Steve and Becky have sole ownership of it, and it’s only found right here, on this VERY PAGE… so keep reading…

The F4X Protocol has THREE (3) PHASES. Each phase is designed to give you exactly what YOU desire for your body—nothing more, nothing less.

PHASE 1: F4X LEAN

Do you want to lose 10, 25, 50, even 100 pounds or more? Then you will be doing the F4X Protocol with slight variations in movement style and nutrition. You will NOT be spending 4 hours a day doing cardio, or going out and trying to run a few miles. That will get you absolutely nowhere. The few simple variations in the F4X Protocol that we give you, plus the F4X LEAN Meal Plan, will get you exactly where you want to go.

NOTE: Some Old School, New Body readers only go through Phase 1. They find that they get “just enough” toned muscle and ALL the weight loss they desire, and they simply stop right there. Of course, they use F4X MAINTAIN to stay fit, trim, and healthy, but they do not progress to Phase 2 or Phase 3. It’s completely up to you.

PHASE 2: F4X SHAPE

Once you start losing all the weight you desire, then and ONLY then should you proceed, if you want, to Phase 2: F4X SHAPE. This is what Becky did. First, she got her fat-loss into gear on the LEAN program, and then she decided she wanted “just a bit” more muscle on her frame. She wanted to look like a competitive swimmer, or a figure competitor—a tad more muscle than she had from the LEAN Phase. So, enter the SHAPE Phase!

Here, you will (again) slightly change your lifting style and nutrition plan. That’s it! Nothing drastic, nothing major. Just simple changes to the foundational F4X Protocol is ALL you need, man or woman, to add more lean muscle.

Oh, the added benefit of the F4X SHAPE Phase is that you burn even more body fat because you’ve added lean muscle. Muscle burns 95% of your calories at rest, so the more you have, the more food you can eat. And, since Becky LOVES her treat meals, her extra pounds of SEXY muscle helps burn off those calories… even while she sleeps. You can do the same!

PHASE 3: F4X BUILD

Here’s where guys like me come into the picture. I love the look of fitness pro, or what I call “a mini bodybuilder.” That huge, grotesque muscle mass you see on the covers of bodybuilding magazines? Not for me. Folks, that’s not built by training hard. That’s built by training hard, taking illegal drugs, and eating like a horse.

I love muscles, but I don’t want to look like I can’t fit through the front door of my house! Plus, our kids would really freak out if they saw daddy come home looking like the Hulk.

Still, I wanted those 15-20 extra pounds of muscle on my frame, so I use the F4X BUILD Protocol. Again, same foundational plan, just with simple tweaks to the lifts and diet.

You remain in total control!

Now, here’s the really good part (and ladies, listen up!) You are in TOTAL CONTROL — you simply STOP when you’ve gained the muscle you want! You never, EVER have to worry about waking up looking like a freaky bodybuilder… that just doesn’t happen on F4X. You stop when you have the body YOU want, and then you maintain it using an even easier Protocol.

I know, this sounds so incredibly simple… and it is. You see, you might be confused when it comes to what to do these days in order to lose weight and shape up.

There are so many super-complicated diets and fitness plans out there; it’s enough to confuse anyone! And it’s not your fault. So many magazines, especially the “chick mags”, print the most confusing, and downright STUPID diet plans and exercise routines we’ve ever seen! It’s no wonder the nation is growing fatter by the year, and people are dropping dead of heart attacks at shockingly young ages.

Our motto is: Make It Simple, Yet Make It Challenging.

When you make this wise decision, you will…
Wake up energized before the alarm ever goes off
Rarely if ever be limited by typical “age-related” aches and pains
Radically alter the shape, tone, and body fat you currently have
Drop ALL the weight you desire in only 90 minutes per week
Stop the “insanity” programs that AGE YOU FASTER and start eating and moving in a way that’s proven to defy the aging process.
And So Much More!

For more information about the F4X training system, visit: https://tinyurl.com/ty4b87z

Built for Life.” Kind of an interesting title, if you think about it, because it has two meanings. The first is staying in attention-grabbing muscular shape for as long as you’re alive and able to exercise—you will remain “built” your entire life, never embarrassed to peel off your shirt at the beach, lake or pool. And as my colleague 60-plus-year-old bodybuilder Tony DiCosta so aptly put it, “You’ll usually be the best built guy in the room.” (Talk about a conversation piece!)

The second meaning is that you’re mentally and physically tough, prepared for whatever life throws at you. You’re “built” to withstand the stress, pressures and problems that come your way throughout your time on this planet—almost like you’ve created a bulletproof mental and physical fortress, able to deflect any negatives, that attitude-altering artillery shot at all of us every day.

Proper weight training can give you both of those—and contrary to popular belief, it doesn’t take joint-busting, spine-crushing poundages to make it happen.

In fact, training with max weights can be a negative, especially as you get older. Sure, if you’re a young ego-driven dude looking for a monster bench press, training heavy is where it’s at. Low reps and lots of sets will build your strength to the extreme—but not necessarily lots of muscle, as I’ll explain in future blogs—just be careful. There’s a cumulative cost. I’m still dealing with injuries I sustained during my power lifting years.

I’m not saying powerlifting or power bodybuilding are bad training models—just that throwing around mega weights is NOT necessary for you to build an impressive bodybuilder-type physique, a body so muscular that people comment on the size of your arms or the width of your back or the vascularity streaking down your forearms. You can have a muscular look for a lifetime, and it doesn’t take soft-tissue damage or as much work as you think—if you train smart.

Whether you’re 18 (that’s Jonathan Lawson, my former training partner, in his 20s in the photo above with us) and just starting the muscle-building journey or a 50-something trainee who’s been lifting for decades (like me), lifting smart means training in the most efficient, safest and fastest ways to build muscle and burn fat.

I promise you that Old School New Body is a no-B.S. program—that’s because my sole goal is for you to have all the ammunition you need to own a physique that turns heads and raises eyebrows and one that supports your health and well being. I want you to be able to keep that attention-grabbing, muscular look—and feel healthy doing it—for the rest of your days.

Stay tuned, train smart and be Built For Life.

Steve Holman

To enroll In Steve Holman’s Program, visit : https://tinyurl.com/ty4b87z

When you first started working out, you probably hated it. Soreness hurts! But as you progressed, you no doubt embraced it—most of us consider it a signal that we’ve done our diligence and stimulated plenty of muscle growth. But is that true?

The fact is, there are no studies connecting muscle soreness to hypertrophy. Okay, don’t stop reading yet; you will get some good stuff from being a bit sore–and you’ll probably even want to strive for it. But first you need to know what causes muscle soreness.

It’s believed that the pain is caused by microtrauma in muscle fibers—and it’s primarily triggered by the negative, or eccentric, stroke of an exercise—like when you lower a bench press, squat or curl rep. Once your body repairs those microtears, it follows that the muscle should grow larger; however, that trauma is in the myofibrils, the force-generating actin and myosin strands in the fiber. Those strands grab onto and pull across one another to cause muscular contraction. When you control the negative stroke of a rep, there is friction as those strands drag across each other in an attempt to slow movement speed to prevent injury—and that dragging, it’s believed, is what inflicts the microtrauma.

That’s a simplification, but you get the idea. So it appears that some growth can occur after muscle soreness is repaired, but it’s in the myofibrils. More and more research is beginning to show that those force-generating strands do not contribute the majority of muscle size; serious mass comes via sarcoplasmic expansion. That’s the “energy fluid” in the fibers that’s filled with glycogen (from carbs), ATP, calcium, noncontractile proteins, etc.

So if soreness is an indication of only small amounts of muscle growth, why strive for it? Well, even small amounts of growth contribute to overall mass. Most of us want every fraction we can scrape up. But the real reason to seek some soreness is to burn more fat.

When the myofibrils are damaged by emphasizing the eccentric, the body attempts to repair them as quickly as possible. That repair process takes energy, a lot of which comes from body fat. The process usually takes many days, so your metabolism is stoked to a higher level for 48 hours or more, helping you get leaner faster. (Note: High-intensity interval training, like sprints alternated with slow jogs, damages muscle fibers during the intense intervals, the sprints, which is why HIIT burns more fat in the long run than steady-state cardio where no muscle damage occurs.)

Do you need heavy negative-only sets to get that extra bit of size and metabolic momentum? That’s one way, but negative-accentuated, or X-centric, sets may be a better, safer way. For an X-centric set you take a somewhat lighter poundage than your 10RM and raise the weight in one second and lower it in six. That one-second-positive/six-second-negative cadence does some great things, starting with myofibrillar trauma for some soreness. While you’re coping with that extra post workout muscle pain, remember that it can build the myofibrils and that it’s stoking your metabolism during the repair process for more fat burning.

The second BIG advantage is sarcoplasmic expansion. At seven seconds per rep and eight reps per set, you get almost an entire minute of tension time (seven times eight is 56 seconds). A TUT of 50 to 60 seconds is something most bodybuilders never get—which is a shame because that’s optimal stress for an anabolic cascade and this is the perfect way to train as you age. I call it Old School New Body!

You can do an X-centric set after your heavy pyramid—if you’re into heavy training. In other words, use it as a backoff set. If you’re more into moderate-poundage, high-fatigue mass building, as I am with the F4X method featured in the Old School New Body method, you can use X-centric as the last set of the sequence. Reduce the weight and do a one-up-six-down cadence. You’ll get sore, build some extra size and—bonus—burn for fat. How great is that? Till next time, stay tuned, train smart and be Built for Life. Steve Holman.

To enroll in the “Old School – New Body” Program, visit: https://tinyurl.com/ty4b87z

Fat burning can take on three different formats as discussed in this article.

To be able to understand this article fully, you have to be enrolled in Steve Holman’s
“Old School – New Body” program. You can get it here: https://tinyurl.com/ty4b87z

No more cardio? Well, not quite—but if you train with weights correctly, you won’t need to visit that boring treadmill quite as often to keep your abs sharp.

And I’m not talking about interval cardio, although the weight-training method I’ve been preaching has an HIIT feel to it. That’s the F4X method, (featured in Old School New Body) which is moderate-weight, high-fatigue training with short rests between sets. It burns more fat and pumps up your muscles like crazy too. Here’s the drill:

You take a weight with which you can get 15 reps, but you only do 10; rest 30 seconds, then do it again—and so on for four sets. On the fourth set, you go to failure, and if you get 10 reps, you increase the weight on the exercise at your next workout. Notice how those sets are like intervals with short breaks between—you can even pace between sets to burn extra calories, but there’s more.

Fat-burning pathway 1: While that training style does great things for muscle growth, via myofibrillar and sarcoplasmic expansion, you also get loads of muscle burn. That lactic acid pooling has a spiking effect on your growth hormone output—and GH is a potent fat burner. Fire up muscle burning to get your GH churning. (GH also amplifies other anabolic hormones, so it effects both muscle and rippedness.)

Fat-burning pathway 2: If you do the reps correctly on every set, you’ll also get myofibrillar trauma. The myofibrils are the force-generating strands in muscle fibers. By “damaging” them with slower, controlled negative strokes, you force the need for extra energy during recovery. In other words, your body runs hotter while you’re out of the gym as it revs to repair the microtears.

To attain that extra fat-burning trauma, use one-second positives and three-second negatives on all 10 reps of all four sets. On a bench press that’s one second up and three seconds down. It’s the slow lowering that will produce the metabolic momentum after your workout. (That rep speed will also give you 40 seconds of tension time on every set, an ideal hypertrophic TUT.)

Fat-burning pathway 3: Now if you really want to get some blubber-busting microtrauma, try your last set of a F4X sequence in X-centric style. That’s one-second positives and six-second negatives. You may have to reduce the weight, but it will be worth it. Try for eight of those, 56 seconds of tension time, and you should feel the results the next day. Your muscles will be aching, but it’s a good indication that fat is baking.

F4X for a GH surge, slower negatives for fat-burning micro trauma and X-centric for even more time under tension and fat extinction. It all adds up to faster leanness with less meanness—because you’ll need less cardio. Prepare for acid-etched abs! Yes!! Even as you age this system works, in fact it is the closest thing we have to the fountain of youth.

Stay tuned, train smart and be Built for Life.

Steve Holman

Editor in Chief Iron Man Magazine and co-creator of the Old School New Body program
To enroll in this program, visit: https://tinyurl.com/ty4b87z