Old School New Body is a great program for really getting your body into shape at any age, based on a specific training method. If you want to know more about what the overall program involves, you can read my review here.
Otherwise, I wanted to do a follow up review and go into more detail about what exactly the F4X training method featured in Old School New Body is all about. So lets take a look what these workouts entail. (Note – the science-y explanation part of this post that follows is a guest post written by Steve Holman, one of the creators of Old School New Body).
First up, less cardio! 🙂 Cardio is not quite eliminated altogether, but if you train with weights correctly, you won’t need to visit that boring treadmill nearly as often. Ok, yes, the F4X weight-training method does have a HIIT feel to it. It’s basically moderate-weight, high-fatigue training with short rests between sets. It burns way more fat and pumps up your muscles like crazy too. Here’s the drill:
You take a weight with which you can do 15 reps, but you only do 10; rest for 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 that particular exercise in your next workout. In effect these sets are like intervals with short breaks in between. This leads to superior fat loss, as well as the following fat burning bonus effects:
1: While this 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.
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 even while you’re out of the gym as it revs to repair the micro tears.
To attain that extra fat-burning trauma, use one-second positives (up movements) and three-second negatives (down movements) 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.)
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 burning is happening.
So, to recap, F4X for a GH (growth hormone) surge, slower negatives for fat-burning micro trauma and X-centric for even more time under tension and fat annihilation. It all adds up to faster leanness with less meanness—because you’ll need less cardio. Prepare for hot bods! 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.
Editor in Chief Iron Man Magazine and co-creator of the Old School New Body program