More Stories
Download Becky And Steve Holman's Old School New Body PDF And Complete F4X Training System (

Old School New Body is a digital product and can be downloaded instantly after purchase in PDF (ebook) format or viewed online.  The complete system includes a series of PDF guides outlining the entire F4X method and mp3 audio interviews from some of the world's leading fitness experts.

Old School New Body is compatible with desktop and laptop computers, iPhones, iPads, and virtually any tablet, smart phone, or other device that has PDF viewing capabilities.

Download Old School New Body directly from Steve Holman's website

Lowest price and a 60-day money back guarantee available when the Old School New Body book is purchased directly from Steve and Becky Holman through the official website.

Is Powerlifting Necessary To Be "Built For Life"? (Article by Steve Holman)

Steve Holman, author of Old School New Body and the creator of the F4X Training System strives to help people be "built for life".

In the short, fun read below, Steve talks about the two different meanings behind the motto and how proper weight training can help you achieve both physical and mental toughness.  He also chimes in on the topic of "mega weights" and whether they are needed to create an impressive bodybuilder-type physique.

You can find Steve's thoughts below...

Built For Life: Motto For A New You

Article by Steve Holman, author of the Old School New Body ebook

"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 powerlifting 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 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

Click here to learn how to become "built for life"...

Old School New Body Review: Facts And Figures Every Consumer Should Know About Steve and Becky Holman's F4X Training System

Becky And Steve Holman Old School New Body Reviews: Program Details


Below you will find the important facts and figures I feel every consumer should know surrounding Steve and Becky Holman's Old School New Body book and complete guide to achieving your ideal body.


Please note: this is an Old School New Body review and fan site.  If you are looking for the official website so you can purchase the system directly from Steve and Becky Holman for the lowest price, qualify for the 60-day, no-hassles money back guarantee, and have access to all additional bonus materials, please click here to be redirected.


At the end of this post, I have also placed some important consumer alerts about various schemes I've found from dodgy websites promoting Old School New Body (OSNB) with absolutely no knowledge of the product and that may have ulterior motives to try and trick you into visiting their sites.  As a lead reviewer and editor for one of the most trusted review sites online, I’ve examined hundreds of digital ebooks and have become pretty proficient at separating legitimate product reviews from fake ones.  I developed this fan site as a way to help men and women interested in Steve and Becky Holman's F4X workout program.

At the end of the day, I believe it's the consumer's responsibility to do their own due diligence before investing in any program, but I definitely want to share with you what I've discovered during my own research in case it helps. 

As always, if you have a question about OSNB that isn't answered in one of the posts on this Old School New Body review site, I field questions at the following email: sterlingkrosby (at) and will do my best to get back to you ASAP.  Sometimes it may take me a few days, but if you put "Old School New Body Question" in the title of your email, it will help me find it and respond quicker.

Ok, on to those facts and figures...


Product Name: Old School New Body: The F4X Youth-Enhancing Bodyshaping System For Men And Women

Also Known As: Old School New Body, OSNB, F4X, F4X Method

Author: Steve and Becky Holman, world renowned fitness experts and best-selling authors.  Steve is also the Editor-in-Chief of Iron Man Magazine.

Product Website: Click Here For The Verified Official Website For Old School New Body

Product Category: Health

Product Sub-Categories: Weight Loss, Muscle Building, Anti-Aging

Product Description:

Old School New Body by Steve and Becky Holman gives you instant, online access to a simple, step-by-step system in which Steve and Becky teach you their powerful secrets, techniques, and unique F4X workout method for quickly and easily looking younger while sculpting an incredible body in just 90 minutes per week.  These are the exact same techniques Steve and Becky personally used to get in the best shape of their lives in their 50's.

Old School New Body and the F4X protocol works for men and women of all ages, but is specifically designed to help those in their 30's, 40's, 50's, 60's, and even 70's.  Old School New Body helps you lose weight, shape your muscle, and regain your health all while reversing the effects of aging.

The easy to implement concepts and techniques taught in the Old School New Body system use a combination of 3 phases (F4X Lean, F4X Shape, and F4X Build) that can be tailored and customized to each individual through slight modifications in movement style and nutrition.  

Whether you want to get lean, muscular, or a combination of both, the Focus 4 Exercise Protocol and workouts give you total control to achieve your own personal fitness goals without countless hours in the gym.

Best of all, the step-by-step, done-for-you system inside Steve and Becky Holman's Old School New Body guide works without pills, long cardio sessions, starving yourself, or breaking your back in the gym. (Click here for more information)

Examples Of Techniques And Concepts Taught In The Course:

  • How To Lose Weight Quickly by combining simple variations in the F4X Protocol with the  F4X Lean Meal Plans .
  • How To Add Lean Muscle And Tone Your Body using F4X Shape that makes you lean and sexy while helping to burn body fat even faster.
  • How To Add 15-20 LBS Of Muscle To Your Frame using simple tweaks to your lifts and diet.
  • How To Customize Each Phase Of The F4X Protocol to help you achieve your own personal fitness goals.
  • Why Long, Extended Workouts Actually Make You Age Faster and how you can switch to short, targeted Old School New Body workouts to keep free radicals from damaging your body.
  • And Many More...

Product Notables:

Becky and Steve Holman's Old School New Body currently holds a Clickbank gravity score of over 175 (extremely popular) and is the #1 rated workout program for over-35 men and women in the Clickbank Marketplace.  

Clickbank is one of the leading providers of digital info-products online and uses a variety of factors such as sales volume, popularity, refund rates, and overall customer satisfaction to rank products, so gravity score and marketplace rank are good indicators of product quality.

File Format:

Old School New Body is a digital product and can be downloaded instantly after purchase in PDF (ebook) format or viewed online. 

The Old School New Body program is compatible with desktop and laptop computers, iPhones, iPads, and virtually any tablet, smart phone, or other device that has PDF viewing capabilities.

Product Cost: $20 USD, one-time payment

Shipping Cost: None – nothing is shipped; everything is delivered online

Available Offline At Traditional Booksellers?: No

Available On Amazon?: No

Bonuses Included With Purchase?: Yes, Old School New Body comes with 6 excellent bonuses at no extra cost.  These are:

  • The Old School New Body F4X Quick Start Workout Guide which breaks each F4X phase down to the bare essentials so you can get started fast without reading through the entire program.
  • The Old School New Body Ultimate Fat-Burning Secrets Special Report which provides unique techniques for getting lean fast.
  • The Old School New Body Ultimate Muscle-Building Secrets Special Report that provides Steve and Becky's best-kept secrets for building lean muscle mass fast.
  • The Old School New Body Ultimate Sex And Anti-Aging Special Report which helps you achieve youthful vigor, experience greater intimacy, and boost your energy levels at any age.
  • The Old School New Body Ultimate Health And Happiness Special Report which gives you tips and techniques for living happy and improving your mood.
  • The Old School New Body Instructional Audio Interviews which provide additional tips and techniques from many different fitness experts including:
  1. Tom Venuto
  2. Kristi Frank
  3. Bill Phillips
  4. Jennifer Nicole Lee
  5. Shawn Phillips

Discount Code Or Coupon?: None available, but a 7-day trial for $1 is offered at the official website

Free Version?: None available

Refund Policy: Backed by a 60-day, no questions asked, full (100%) money back guarantee

Offers Secure Online Payment?: Yes, payments and refunds are handled by Clickbank which employs encryption technologies using Secure Sockets Layer (SSL) from trusted vendors like Verisign and Thawte to encrypt sensitive data such as your financial information.

Where To Learn More: Continue reading more posts on this page or visit the official website to discover how Steve and Becky Holman's Old School New Body F4X Training System can help you achieve ultimate fitness at any age..

Alternatives To Old School New Body: Customized Fat Loss by Kyle Leon, Fat Loss Factor by Dr. Charles Livingston, Venus Factor by John Barban (For Women), Adonis Golden Ratio by John Barban (For Men)


Consumer Alerts Regarding Old School New Body

With the release of Old School New Body online, I've seen a large increase in the number of websites offering up fake reviews, fake discounts (or claiming free downloads), and doing other shady things to bring you to their sites.  Usually these sites are pretty easy to identify if you know what to look for.  Here's how you can protect yourself.

1.) The Fake Scam Alert:

This is indicative of sites that usually use a title to their page that says something like, "Old School New Body SCAM!" or "Old School New Body: The Steve and Becky Holman SCAM!" or something of that nature.  In other words, when you search for Old School New Body in Google or another search engine, these sites show up with those types of titles in the listings.

Sometimes these sites will also use what I call the “Fear Factor” in their headlines which is something like, “Old School New Body: OMG Totally Terrible Results!”.  This is often nothing more than an attempt to draw you into their site by making you think they used the product and had a really bad experience with it.

How do I know these are fake and not real scam alerts or legitimate complaints?  Because the title cries SCAM!!!!! or a really horrible experience, but then you go to the page and read the review and it's always an extremely positive, glowing review about how great Old School New Body is, how much they love it, etc. etc.  

In these instances, they only use the word SCAM to draw you into their site and not because they actually think the program is a scam or because they had a bad experience with it.  It's simply a way to get you to click on their site because they know if they say something is a scam or a terrible program, you'll probably click on their link to find out more about it, so you don't get duped, right?

Honestly, it's kind of tragic because a lot of really good programs get an immediate bad reputation when the first thing people see on Google is a bunch of listings that have the word "SCAM" in them...and for no other reason than some unscrupulous person trying to get a few more visitors to their own site.  These types of Old School New Body reviews cannot be trusted.

A legitimate bad experience or a real scam alert to help protect consumers is one thing, but don't fall for this type of trickery and trust your gut when the headline/page title and review don’t match.  These people don't have your best interest at heart because no real Old School New Body review will cry SCAM or claim it's a terrible program in the title only to offer up a review that says the complete opposite.

2.) The "Extra Special, Super Expensive" Bonus Package Alert:

With this nonsense, people who have no knowledge of the program offer up some sort of extra special bonus package if you purchase the product through their site.  Usually they mark it as something super valuable like $297 or $497 or something like that, but in reality it's just a bunch of useless ebooks or Private Label Rights (PLR) that you can find online for free if you search for them.

Usually they aren't even related to the actual product.  For example, they'll be something like "Buy Old School New Body through the link below and I'll send you "How To Cure Acne In 3 Days" and these 10 other useless, unrelated, and free books that I've put a fake value of $497 on."  Really? What does getting rid of acne have to do with toning and shaping your body?  That's right, NOTHING!

To claim your bonus, they usually want you to email your purchase receipt to them so they can verify you bought from their site.  But then, guess what?  Now they have your email (not to mention your order details), and can start sending you a bunch of spam or even access the product using your information!  Stay away.

3.) The Fake Review:

This one is pretty common.  Anytime a product like Old School New Body gets popular online and people start to buy it, the fake reviews start coming out of the woodwork.  Here are some good ways to spot fake reviews.

*Poorly Written Content:

This is usually the result of people using software and "spinning tools" which auto-generate content or take previously written content and "spin it" by replacing some words with related synonyms.  Luckily for us, auto-generated content is pretty easy to spot so if you find yourself reading something that has really horrible grammar or makes absolutely no sense whatsoever, then don't click on any links, hit your back button, and get out of there.  If you find yourself saying, “WTF did I just read?”, then it's probably fake.

*Very Generic Content:

Fake reviews usually have very generic content and rarely provide any real details beyond what might be found on the product's sales page.  Obviously, it's hard to write any review without some generic statements, but if you're getting the gut feeling they are being very vague and seem to be "skirting around the bush", it's probably because they have no idea what's really inside the program.

*Keyword/Product Name Stuffing:

Fake reviews will often have the title of the program repeated over and over again and "forced" or "stuffed" into sentences.  For example, it might have sentences that say something like, "Old School New Body is a really awesome program so read this Old School New Body review and get the Old School New Body PDF by going here to download Old School New Body."  People do this to try and rank their sites higher in Google, but if you see this sort of thing stay away!  Google usually does a pretty good job of filtering out these types of sites, but not always.

*More Things To Look For:

Other things to look for are an over-reliance on or excessively large buy now, download, and other types of buttons.  Sure, 1 or 2 buttons may be necessary to direct you where to get the program, but when they become the focal point of the page instead of the content and review itself, then it raises a red flag with me and I know that person doesn't have my best interest at heart.

If you're trying to be helpful by telling me about the program instead of just wanting my money, do I really need a huge red arrow from every corner of the page pointing at the download or buy button or the button repeated 25 times throughout the page?  I’m not blind.  I see it!  Really, I do.

I also always look to see if a review provides any specifics about the program.  Does it mention the number of pages in the ebook?  Does it list a table of contents or discuss what’s found in specific chapters?  Does it quote anything directly from the book?  Small details like this can be a big indicator of whether or not the reviewer has intimate inside knowledge of the program or if they are just making general statements based on what they may have seen on the sales page.

Some Thoughts On Testimonials:

Some of you have also asked me about my thoughts on Old School New Body testimonials, and personally I never try to let them influence me one way or another.  It's kind of a love/hate relationship.  I love hearing other people's success stories.  Some of them are truly inspiring.

But at the same time, testimonials online are easy to fake, almost impossible to verify, and I personally don't like basing my decisions on the results someone else may or may not have achieved with a given program.

So I guess what I'm saying is always take testimonials with a grain of salt and realize that with any program, there's going to be people who like it and who are successful and people who don't like it or who aren't successful for one reason or another.  I'm a big believer in trying something for myself if I want to determine whether it works or not. 

And when programs like Old School New Body offer a 60-day, no questions asked money back guarantee, there's really no harm in taking it for a test drive.  If using the techniques from the Old School New Body doesn't help you improve your level of fitness, or if you find that you just aren't able to successfully implement them for whatever reason, ask for your money back.  No harm.  No foul.

The only testimonials I tend to put a little more trust in are those that come from WITHIN a particular program.  For example, programs that offer members only forums and things like that.  These people have actually paid for the product (otherwise they wouldn't have access to the forum), so that's a much more reliable resource than some testimonial on a sales page or on another random site that could easily be faked.

I try to use my own access as a paying member to pull out some of these types of testimonials to share with my readers whenever I can.  I'll do the same for Old School New Body.

4.) The Free Download Alert:

Just like the Fake Scam Alert, some sites will try to draw you in by claiming you can download Steve and Becky Holman's Old School New Body for free. Their page titles might be something like, "Old School New Body Free Download".  Then, you get to the site, and they try to justify it by saying it's "risk-free" and then point you to the website where it's $20.  Well, to me risk-free and FREE aren't the same thing!

While you can technically try Old School New Body risk-free because of the 60-day money back guarantee, you still need the money up front to buy it in the first place so it isn't free.  Old School New Body is not a free program and any site claiming a free download is either not being totally honest with you or is providing illegal copies, neither of which is good.  Again, stay away.  It's not worth the legal trouble.

Another version of this same thing is the fake discount. "Buy through this link for 50% off".  Guess what, when you click the link, you go to the website where it's $20, just like it normally is.

I actually first noticed this one on YouTube where people were making short 30 second videos claiming they found discount links to Old School New Body.  They usually have a page title that's something like "Old School New Body Review And Discount Offer!"  However, every time I checked one out, it was a huge disappointment and offered no discount at all.  

YouTube is becoming a real hot bed for this sort of thing.  It's getting to the point where there are very few product related YouTube videos that I even trust anymore.  Most of these fake ones are pretty easy to spot though because the video usually won't mention the product name.  

Instead, it will be very generic so that the same video can be uploaded over and over again for different products.  For example, in the video they often won't say, "I found a Old School New Body discount..."  Instead, they'll say something a lot more generic like, "I was looking online for this product and if you also want a discount for this product, click the link below..."

These YouTube videos and discounts are fake 99.9% of the time.  I've never claimed to be a super genius when it comes to math, but something about the numbers just stinks...let’s see…$20 minus 50% discount through your link = $20!  Don't fall for these fake discount claims.  I hope Google catches on at some point and starts cleaning up some of these videos.

One last thing I've seen in regards to this is that sometimes people will try to inflate the value of the program on their own site to make it appear like they are giving you a discount.  For example, they'll say something like "Old School New Body is normally $80, but buy through my link for $20, a savings of 75%!"

Just another lie you should watch out for.  The price will always be $20 unless Steve and Becky Holman decide to change it themselves.  If they do, I'll be sure to let everyone know!

I hope that helps and please stay safe out there!

Old School New Body: A Different Approach To Fat Burning (Article by Steve Holman)

Today I have an article written by Steve Holman from Old School New Body that looks at how F4X training helps you burn more fat with less cardio.  F4X utilizes moderate-weight, high-fatigue training with short, limited rests between sets that is different and much more effective than interval cardio.

In the article, Steve explains 3 different pathways by which this type of training helps you burn more fat.  It all has to do with muscle burn, lactic acid pooling, growth hormone output, myofibrillar trauma, X-centrics, and some other really cool stuff.

I've pasted the article below...

Fat Burning: A Different Approach

Article by Steve Holman, author of Old School New Body

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

You can learn more about Old School New Body and Steve's F4X training system here...

Feeling Sore?  Is It Muscle Growth Or Something Else? (Article by Steve Holman)

In today's article, Steve Holman from Old School New Body discusses soreness and what it really means during a workout.

Most of us tend to associate soreness with "muscle growth", but Steve points out that is not always the case.  In fact, he argues there is an even better reason to strive for some soreness during your workouts.

I'll let him explain...

Revving Your Lean Machine: The Truth About Soreness

Article by Steve Holman, author of the Old School New Body PDF

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 bodyfat.  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

Click here to check out Steve's favorite workout routines..

Old School New Body's 10 Ultimate Body Transformation Secrets By Steve And Becky Holman (Free Download)

While there is no free version available of Steve and Becky Holman's Old School New Body program, I did come across this free report I wanted to share in case it helps you.

It's called Old School New Body's 10 Ultimate Body Transformation Secrets and it's a 14-page PDF report that covers 10 tips to help you improve your health and fitness.  These 10 tips are:

  1. Understand that carbs are energy
  2. Create a glycogen deficit in your muscles
  3. Create an oxygen debt a few times per week
  4. Eat often and get some protein at almost every meal
  5. Don't overdo exercise
  6. Keep your metabolism stoked
  7. Never skip breakfast
  8. Drink more water throughout the day
  9. Sleep and caffeine can get you lean
  10. Stick with it - patience and consistency are key

For full details on each tip, click here to download the ebook free

More posts are loading...