Seeking a thorough review of Old School New Body? Delve into this comprehensive examination of the strength training program, its promised benefits, and the individuals poised to gain from this muscle-building regimen.
Review of Old School New Body!
Old School New Body, crafted by seasoned fitness experts Steve and Becky Holman, offers a downloadable workout regimen and dietary blueprint.
This regimen draws inspiration from Vince Gironda, renowned as the Iron Guru, who sculpted Hollywood elites such as Clint Eastwood, Denzel Washington, and Carl Weathers. Curated by Steve Holman, former editor-in-chief of Iron Man magazine, along with his spouse Becky, Old School New Body adapts Gironda’s classic training methods to contemporary fitness standards.
Comprising a 101-page eBook, the program encompasses a structured training regime, implementation tips, various adaptations (including a dumbbell-exclusive option), and an extensive FAQ section.
In this review of Old School New Body, I'll unveil the program's workings, its components, the underlying research validating its efficacy, and more.
So, what exactly is Old School New Body?
It's an eBook offering diverse workout routines, dietary guidance, and comprehensive program insights.
With its vintage cover design, Old School New Body offers a promise of results achievable in just 90 minutes per week. There's also an alternative "lean" program pledging progress within 60 minutes per week.
Remarkably affordable at a mere $20, the package includes:
- The core program, a 101-page eBook containing workout routines, exercise guidance, meal plans, and more.
- F4X Quick Start Guide, presenting three workout levels (lean, shape, build) in a condensed format.
- Four supplementary guides and reports covering accelerated fat loss, natural anabolics, secrets to vitality and longevity, and strategies for enhancing overall well-being.
- Audio interviews featuring renowned bodybuilders and fitness experts such as Tom Venuto, Jennifer Nicole Lee, Kristi Franks, and others.
The training regimen, known as the Focus-4 Exercise protocol (F4X), aims to elevate metabolism and sculpt a lean physique. Unlike traditional programs favoring heavy weights and brief rep ranges, F4X revolves around moderate weight loads, higher repetitions, and prolonged time under tension.
Each exercise entails four sets of ten reps, with each repetition lasting four seconds. This combination of shorter rest intervals and extended tension periods aims to optimize muscle engagement, stimulate growth hormone release, and facilitate fat burning.
The primary core guide alongside all bonus reports and guides.
Who can benefit from Old School New Body?
Tailored to minimize joint strain, this program is touted to be effective for individuals of all ages, ranging from college students to seniors.
Specifically catering to the latter demographic, F4X pledges to enhance strength, combat aging, and do so without imposing excessive strain on the joints.
F4X offers various difficulty levels, including a beginner-friendly "lean" version designed for those with limited time availability.
The "lean" workout regimen entails:
- Three weekly workouts
- Each session lasting approximately 30 minutes
- Four exercises per workout
- Week 1 and 2 featuring two sets per exercise, progressing to four sets by week four
But does Old School New Body suit my needs?
When considering if this program aligns with your goals, let's delve into a key aspect that makes Old School New Body suitable for a wide audience: time under tension (TUT).
You've likely encountered this concept before—TUT involves slowing down exercise execution to prolong muscle tension.
By extending the duration of muscle tension, you intensify muscular engagement, yielding enhanced gains in lean muscle mass, endurance, and strength.
Numerous studies affirm the efficacy of TUT in promoting hypertrophy (muscle growth):
- Research demonstrates that performing exercises with extended TUT, such as a leg extension with a 6-second concentric and 6-second eccentric phase, fosters greater muscle synthesis compared to quicker repetitions.
- Another study on experienced individuals engaging in bench press exercises revealed increased muscle activation and growth with a controlled lifting tempo of 4 seconds on the concentric phase and 2 seconds on the eccentric phase.
- Additionally, findings indicate that optimal hypertrophy can be achieved with TUT durations ranging from 3 to 6 seconds.
In essence, the TUT guidelines in Old School New Body strike the ideal balance for maximizing gains.
Here are screenshots from the eBook showcasing exercise instructions and the meal plan.While numerous strength training programs boast their benefits, few can substantiate their claims with research. In contrast, Old School New Body offers a training regimen grounded in time under tension (TUT), which has a higher likelihood of effectiveness compared to non-TUT methods.
Some important instructions are...
Moreover, increased time under tension prompts a slower exercise execution, promoting controlled movements and mitigating the risk of improper muscle engagement and potential injury.
A significant advantage of Old School New Body is its versatility, catering to individuals of all skill levels. Unlike programs with a one-size-fits-all approach, F4X provides protocols tailored for beginners, intermediate lifters, and seasoned athletes.
The program's old-school approach is evident in its printable workout templates, offering clear exercise lists and guidance on intensity.
Furthermore, the abundance of frequently asked questions (FAQs) and evidence-based answers within the program helps alleviate the uncertainties often associated with embarking on a new fitness journey.
Old School New Body's simplicity enhances its usability, with straightforward workouts and minimal time investment required.
However, there are areas for improvement:
- The organization of the book could be enhanced to provide a more cohesive structure, transitioning smoothly from program details to dietary guidance and FAQs.
- A bodyweight workout option would be beneficial for individuals without access to gym equipment.
- The meal plan section could be more comprehensive, offering detailed nutritional guidance tailored to individual needs.
In summary, Old School New Body offers a simplified yet effective strength training program emphasizing time under tension and moderate weight. With its affordable price tag of $20, including a 101-page eBook, bonus materials, and audio interviews, it presents a compelling option for fitness enthusiasts. Available exclusively on its website, the program comes with a 60-day money-back guarantee, ensuring a risk-free investment for those striving to achieve their fitness goals.
References
Martins-Costa, Hugo C., et al. "Equalization of Training Protocols by Time Under Tension Determines the Magnitude of Changes in Strength and Muscular Hypertrophy." Journal of Strength and Conditioning Research, March 16, 2021, doi: 10.1519/JSC.0000000000004004.
Martins-Costa, H. C., Diniz, R. C. R., Lima, F. V., Machado, S. C., Almeida, R. S. V. de, Andrade, A. G. P. de, & Chagas, M. H. "Longer repetition duration increases muscle activation and blood lactate response in matched resistance training protocols." Motriz: Revista de Educação FÃsica.
Burd, NA., et al. "Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men." Journal of Physiology, vol. 590, no. 2, 2012, pp. 351-362, doi: 10.1113/jphysiol.2011.221200.
Faber, M., Andersen, MH., Sevel, C., et al. "The majority are not performing home-exercises correctly two weeks after their initial instruction-an assessor-blinded study." Peerj, vol. 3, 2015, e1102, doi: 10.7717/peerj.1102.