ATTENTION OVER-35 men and women who want to look, feel and move years younger
Are you searching for an in-depth review of Old School New Body? This article breaks down the strength training program, what it promises, and who might benefit most from this unique muscle-building plan.
Old School New Body Overview
Old School New Body is a downloadable workout and diet plan developed by fitness experts Steve and Becky Holman.
The workout system draws its inspiration from Vince Gironda, a legendary old-school trainer, known as the Iron Guru, who has worked with Hollywood stars like Clint Eastwood, Denzel Washington, and Carl Weathers.
Created by Steve Holman, the long-time editor-in-chief of Iron Man magazine, along with his wife Becky, Old School New Body takes Gironda’s old-school techniques and adapts them for modern fitness enthusiasts.
The result is a 101-page eBook packed with workout routines, helpful tips, variations (such as a dumbbell-only program), and a slew of frequently asked questions to assist users in navigating the plan.
In this review, I’ll explore:
- How Old School New Body functions
- What you can expect from the program
- The science behind the training methods (and whether they work for the average person)
- And much more.
Let’s dive in.
What is Old School New Body?
As mentioned earlier, Old School New Body is an eBook that offers several workout routines, meal plans, and useful advice on maximizing the benefits of the program.
It sports an old-school cover and promises results with as little as 90 minutes of exercise per week. There’s also a “lean” program that requires only 60 minutes weekly.
Priced affordably at just $20, the program includes:
- The main 101-page eBook with workout guides, meal plans, and other fitness tips
- The F4X Quick Start Guide, which provides three levels of workouts (lean, shape, build) and a more concise version of the main guide
- Four bonus guides covering faster fat loss, natural anabolics, anti-aging secrets, and general health and happiness tips
- Audio interviews with renowned bodybuilders and fitness professionals like Tom Venuto, Jennifer Nicole Lee, and Kristi Franks
The core training method is the F4X (Focus-4 Exercise) protocol, which is designed to boost metabolism and build a leaner physique. It uses moderate weights, higher repetitions, and extended time under tension to achieve its goals.
Unlike typical strength programs that emphasize heavy lifting, long rest intervals, and low reps, the F4X method consists of four sets of ten reps per exercise, with each rep taking four seconds. The shorter rest periods and extended muscle tension are meant to maximize fat burn and muscle growth.
Who is Old School New Body For?
The program is designed to minimize joint stress, making it suitable for a wide range of ages, from young adults to seniors.
It specifically targets those in their later years, offering a solution for building strength, slowing aging, and staying fit without putting unnecessary strain on joints.
The F4X system offers various difficulty levels, with the “lean” version geared towards beginners or those with limited time.
Here’s a sample of the “lean” version:
- Three workouts per week
- Each session lasts about 30 minutes
- Four exercises per session
- Weeks 1 and 2 start with two sets per exercise, progressing to four sets by week 4
Will Old School New Body Work for Me?
To determine whether Old School New Body is right for you, it’s important to consider the central concept of the program—time under tension (TUT).
You’ve likely encountered the term before. TUT refers to the time your muscles are kept under strain during an exercise. By prolonging this tension, your muscles are forced to work harder, yielding better results in terms of strength, endurance, and muscle growth.
Studies consistently demonstrate that TUT can significantly enhance muscle hypertrophy. For instance:
- Performing leg extensions at 30% of your one-rep max with a 6-second lift and 6-second lower leads to greater muscle growth than quicker repetitions
- Well-trained individuals experienced greater muscle activation and growth using a 2-second down, 4-second up protocol during bench presses
However, there’s a balance—too short or too long under tension can both be less effective. A study showed no difference in hypertrophy between a 3-second and 6-second tension period. Luckily, Old School New Body finds the sweet spot.
What Else is Great About Old School New Body?
Beyond the proven effectiveness of time under tension, the program has a lot to offer, including:
- Suitable for all fitness levels
Whether you’re a novice or a seasoned athlete, there’s an F4X protocol for you. Unlike many other programs that follow a one-size-fits-all approach, Old School New Body provides tailored routines for beginners, intermediate lifters, and even advanced fitness enthusiasts. - Printable workout templates
Staying true to its old-school roots, the program includes printable templates for exercises, sets, reps, and weight recommendations—perfect for tracking your progress at the gym. - Extensive FAQs
Fitness can be an anxiety-inducing journey, but Old School New Body provides numerous research-backed answers to common questions, helping to ease any doubts or confusion along the way. - Straightforward and easy to follow
Simplicity is a strength of this program. The exercises are challenging, but the structure—fewer exercises, balanced rest periods, and reasonable time commitment—makes it less overwhelming than overly complicated routines.
Areas for Improvement
While Old School New Body is simple and clear, there are some areas that could be enhanced:
- Better organization
The eBook feels a bit rushed and jumps between topics, from workout plans to diet advice to FAQs. A more structured layout would be beneficial, starting with nutrition, then moving into workout routines and other sections. - No bodyweight workout option
With gyms frequently closing due to COVID-19, a bodyweight workout option would be valuable. Even the home workout version of Old School New Body requires dumbbells and an adjustable weight bench. - Basic meal plan
The meal plan is quite general and is based on the authors’ personal nutrition regimen. While experienced athletes may find it easy to adjust the meals, beginners might struggle with tailoring them to their needs. A more detailed nutrition section would add value.
Final Thoughts
Old School New Body is a solid strength training program that focuses on time under tension and moderate weights to build lean muscle mass.
It’s simple to follow, with a clear and concise structure, and it can be done in as little as 60 minutes per week. The program also comes with a 101-page eBook, five bonus guides, and audio interviews with fitness pros—all for just $20.
The authors offer a 60-day money-back guarantee, so if the program doesn’t bring you closer to your fitness goals, you can return it risk-free.
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