The Old School New Body, also known as the F4X training system, is a simple and time-saving training protocol based on proven, timeless techniques that stand the test of time.
Old School New Body entails working out 3 to 4 times per week for 30 to 90 minutes, making it ideal for those with limited time available who still want to work out to improve their physique.
Below you will find how this program works, what benefits it offers, and its shortcomings.
Who Is It For?
The Old School New Body, aka the F4X training system, is a no-frills, simple and effective fitness program that has already helped scores of people get back in shape, lose fat, gain muscle, and look younger.
It is sold for $20 on the official website – oldschoolnewbody.com
It is marketed for people over 35 and up to ripe old age, people over 60, 70, or more who are surprisingly responsive to appropriate training. However, the program is just as effective for beginners or anyone who needs a solid workout protocol that does not stress joints and tendons. You’ll see why later.
You should also check our Body Transformation Blueprint review.
Old School New Body Origins
Advantages Of The Old School New Body Method
There are 3 benefits to such an approach:
1 – High workout volume in a fraction of time – Instead of wasting your time recovering between sets, you get the job done fast and then get out of the weight room to go about your daily business, particularly if you have a hectic lifestyle.
2 – High hypertrophy stimulus – The short rests between sets are conducive to high metabolic stress. The only way your muscles can adapt to such stress is by growing bigger and stronger.
3 – Low joints and tendons impact – This is important, especially as you get older or you are a newbie. Low repetitions with high loads take their toll in the long run. Moderate weights with short rest times between sets allow for challenging and beneficial workouts without the risk of injury or the onset of inflammation and pain.
Without a doubt, this high volume, low joint stress works well for people well over 40/50/60 or more years of age, but it is also beneficial for young guys with no time to waste or people with battered joints through heavy loads.
Steve Holman goes to great lengths to warn about the danger of low repetition, heavyweight workouts protracted for a long time. There is a reason he looked up to Vince Gironda as an inspiration for his program because Vince never suffered injuries throughout his career, unlike many pro bodybuilders.
Rotator cuffs, knees, and elbows are the likely victims of heavy poundage in the long run because your body’s joints and tendons are not built to withstand such a punishing regimen.
However, while the program is marketed for people over 35 who do not want to live in a gym, it is just as effective for younger people.
As a bonus, Old School New Body can be implemented either in a gym or at home with basic equipment. Steve and Becky prefer the functionality and easy resistance progression that barbells and dumbbells can offer, but you can do their routines at home as well.
The F4X Training System Phases
The Old School New Body program is based on the F4X Training System, and these two names are often used interchangeably. The way these exercises are performed depends on your current fitness level and your goal, whether you want to lose fat, shape muscle or build muscle.
The basic 4 exercises are:
- Incline presses
- Bent over rows
- Upright rows
The 3 phases of the F4X Training System are:
This phase is meant to “shape” or build a little more muscle over your existing mass to give a more balanced look and better body functionality.
This is the natural progression from the F4X Lean phase, and while it’s still based on a 3-day per week schedule, the number of exercises goes up to 9.
This is the phase that Becky stopped at after having completed Phase F4X Lean. She wanted to look like an athletic swimmer, not too skinny nor too muscular, and she achieved just that.
What Steve and Becky are eager to stress is that you can step up to the next phase or stop and do maintenance as you wish. In other words, there is no risk for women or men to suddenly get too bulky or wake up the next day looking like Arnold Schwarzenegger.
This is an unfounded fear that most women and even some men have. The reality is that it takes a good deal of time and effort to become big like a pro bodybuilder, so you can stop any time in the building process when you are happy with your size; no need to worry.
The Cardio Part Of F4X
Steve Homan recommends basic, steady cardio up to 45 minutes during the days off. He recommends doing the cardio separately because of the intensity of the regular full-body workouts, similar to HIIT.
This is because the regular workouts of the program naturally engage your cardiovascular system and spike your growth and testosterone hormones, making an extra cardio routine in the same session redundant and detrimental.
By the same token, the Old School New Body workouts are performed with moderate resistance and short rest times between sets, mimicking regular high-intensity interval training, which makes a traditional HIIT cardio session (say sprinting and resting) redundant.
Also, the slow cardio sessions separate from the resistance workouts help distribute workload evenly throughout the week.
Old School New Body Nutritional Guidelines
Old School New Body is not shy to talk about supplements. Steve recommends to up your protein intake with whey protein and quality amino acids, specifically BCAA, particularly leucine, for its muscle-building properties.
Another recommended supplement is Phosphatidylserine because of its ability to reduce cortisol levels. Cortisol is the stress hormone released by your body in difficult mental, physical, or situations.
A slow amount of cortisol is normal, a good night’s sleep will take care of it, but a large amount can impair your quality of life and have physiological repercussions.
Strenuous workouts can increase your cortisol levels, but I think that if you have a balanced life and sleep well, the Phosphatidylserine supplement maybe not be necessary, after all.
Two more recommended supplements are Caffeine and L-carnitine. Caffeine is a stimulant that helps burn fat, while L-carnitine helps convert fat into fuel for energy through beta-oxidation.
Old School Wisdom Of The Program
About Steve And Becky Holman
Steve has been editor-in-chief at Iron Man magazine for many years. He’s seen it all in the fitness, fat loss, and muscle building industry.
Having reached a mature age, he has decided to design the Old School New Body program for older guys and gals, which also happens to young people.
The program is based on good old-school techniques now largely forgotten in mainstream bodybuilding literature.
The idea for the program came after noticing that the best-looking and fittest people in gyms always seem to finish their workouts first, while the ones working out the longest never seem to change their bodies noticeably.
He concluded that short but tough and time-saving routines are way more effective than endless cardio if you want to lose fat or marathon workouts if you want to build muscle.
Steve and Becky further took inspiration and confirmation to their observations by looking up to the fitness ethics and principles of bodybuilding legend and guru Vince Gironda, a celebrities’ personal trainer of the old school with an impressively lean and muscular physique.
Vince routinely shaped up to fitness his famous customers in record times for their movie roles, making them lose fat and gain muscle with fundamental yet effective routines.
My Opinion On Old School New Body
Old School New Body Pros And Cons
- No nonsense program based on timeless tenets of old-school training that work today just as much they did in the past.
- A flexible program promotes muscle hypertrophy, muscle tone, or weight loss, depending on your needs.
- Easy on your joints and tendons. Ideal regimen for older people but also for younger ones who want to prevent and avoid injury.
- The moderate resistance and short rests between sets stimulate growth hormone, muscle-building and mimic HIIT.
- You can do it at home with minimal equipment. However, for the advanced phase, you need a well-equipped gym or home gym.
- Includes valuable information on nutrition, supplementation, and injury prevention.
- Affordable – Right now is priced at $20
- 60-day money-back guarantee.
- There are no video tutorials, just pictures.
- For the advanced F4X Build phase, you need full gym equipment.
- No physical copy is available.
The Old School New Body Components
The Old School New Body comes in an easy-to-download, instantly available PDF manual. However, to this day, there is no physical version available. The PDF requires reading software like Adobe which you can easily download online if you do not have it yet.
The program also comes with few handy bonuses, and it’s structured as follows:
- The main Old Scool New Body PDF manual with all the contents described above, covering all aspects of training and nutrition.
- The QuickStart Workout Guide Free Bonus Guide is a scaled-down version of the main PDF to quickly get you started if you do not want to read the whole manual first. You can do that at a later time while starting immediately to get results a quickly as possible.
- Ultimate Fat Burning Secrets Free Bonus Guide, covering issues like fat-burning foods and how to use heat for losing fat.
- Ultimate Muscle Building Secrets Free Bonus Guide with information on minerals, fruits, nutrients, and foods that can increase testosterone naturally and build muscle.
- Ultimate Sex And Anti Aging Secrets Free Bonus Guide on wrinkle reduction nutrients, aphrodisiac desserts, hair growing herbs, tips like 6 keys to add a year to your life, and much more.
- Ultimate Health And Happiness Free Bonus Guide on how to release the feel-good hormone oxytocin and information on foods to relieve depression, and more.
Also included is free motivational audio made up of interviews by John Rowley to top fitness industry experts such as:
- Tom Venuto, a natural bodybuilder & author of The Body Fat Solution.
- Kristi Frank, a health and beauty guru and has appeared on every major network TV.
- Bill Phillips, author of #1 New York Times Best Seller, Body-for-LIFE.
- Jennifer Nicole Lee, a super fitness model, turned mega mogul.
- Shawn Phillips, veteran fitness expert and author.
- Tom Platz, bodybuilding legend.
Old School New Body FAQs
Does It Take A Lot Of Your Time?
Depending on the phase, you can work out on a 3 or 4 days a week schedule, 30 to 45 minutes per workout.
I Am A Woman – Will I Get Bulky Doing This Program?
Old School New Body is ideal for any goal and includes 3 different training approaches, depending on whether you want to lose unwanted fat, tone your muscles, or build your muscles. You are in control.
I Am Older Now And Went Through Injuries Before – Is It Safe?
Absolutely yes. This is a key aspect of Old School New Body. All the exercises are performed with a moderate repetition range, 10 to 15, not always to muscle failure but with short rests between sets. If you had shoulder, knee, or elbow problems before, this program is just right for you.
Do I Need To Do Cardio?
The program recommends slow cardio on the off days. No HIIT is necessary because the regular workouts mimic its effects anyway.
Does It Come With A Guarantee?
Yes, you are covered with a 60-day money-back guarantee.
My name is Jay Fielding. I gained an interest in fitness since I was a child, and eventually developed my passion into a career path. I am now a Certified Personal Trainer with a natural ability to program customized body recomposition and motivate people in achieving their goals, be it gaining muscle or losing fat.