Review: Old School New Body

by John Balik, Publisher Iron Man Magazine

I get a sense of pride when someone from our bodybuilding world takes proper weight training to the masses. I emphasize proper because so many “trainers,” if you will, make the mistake of overworking neophytes to the point of no return—as in no return on their effort followed by no return to the gym.

Iron Man editor in chief Steve Holman and his wife Becky have done it right. With the help of motivation master John Rowley, they’ve reworked and updated Hollywood trainer Vince Gironda’s density training principles to create their F4X System. Iron Man readers will be familiar with Steve’s moderate-weight 4X method, and in Old School, New Body, he and Becky have applied it to excellent programs primarily geared to the over-35 set looking for health, some muscle and the amazing anti-aging benefits of resistance training.

They have three levels: Lean, Shape and Build. The Lean program is a basic four-exercise protocol that’s excellent for beginners—and it can be used by anyone three days a week to reap the tremendous benefits of weight training. Many will want to stick with this core four or a variation of them for life, depending on goals. Now, with only four exercises, Lean is definitely not a hardcore bodybuilding routine, but it’s designed to increase growth hormone, melt bodyfat and build just enough new muscle for a healthy quality of life. And the workouts take less than 30 minutes in a gym or at home with dumbbells.

The Shape program is also three days a week, but it’s somewhat more extensive, with more exercises, so each session takes about 45 minutes. Don’t let the title fool you. This is basic bodybuilding for men and women, and as with the Lean program it uses the F4X twist on every exercise—no heavy joint-bashing poundages necessary.

The Build program is Steve’s full-range Positions of Flexion protocol applied to every muscle—with 4X. It’s very similar to the more advanced workout that Steve, in his early 50s, uses now. This chapter also includes ways to up the intensity of F4X, such as with rest/pause, the plus-one method and Tri-X, a multi-tempo sequence for superior fiber activation.

Old School, New Body also contains their diets and a list of alternate meals, fat-loss and nutrition tips, Becky’s transformation story and sections on key supplements, alcohol (not so bad after all), the truth about etching abs, testosterone boosting and more. Plus, you get bonus e-books featuring items the Holmans have collected over the years on anti-aging, better sex, muscle building, fat burning and health and happiness. All are treasure troves of information, as is the main e-book.

Granted, Old School, New Body is aimed more at those in the general public who need weight training—but in my opinion, that’s everyone. I highly recommend it.

To order or for more information, visit (You will see the article “5 Steps to Looking 10 Years Younger.”)

RESULTS: “I have to give your F4X Shape program a big nod! I started it at the beginning of August 2012; 7 months later, I’ve lost 18.2 pounds. This is amazing for me! Like most 50+ year-old females (I’m almost 52) I have been battling the slow weight gain, even though I feel like I eat fairly healthy and have always exercised. It’s your weights program that has done it! While I really don’t enjoy going to the gym and lifting weights, the program doesn’t take long (30 to 45 minutes, 3 times/week), and I see and feel the progress.Thank you for putting it out there. This is what I’ve been looking for.” —Catherine C., via Internet



Subscribe to our e-mail newsletter to receive updates.

66 Responses to Review: Old School New Body

  1. Wesela Sopot May 29, 2013 at 6:36 am #

    Hey there! Would you mind if I share your blog with my twitter group? There’s a lot of people that I think would really enjoy your content. Please let me know. Thanks Wesela Sopot

    • Steve Holman June 1, 2013 at 4:21 am #

      Yes, please share to whomever you want. Thank you.

  2. June 3, 2013 at 9:27 pm #

    I’ve been surfing online more than 3 hours today, yet I never found any interesting article like yours. It is pretty worth enough for me. In my opinion, if all web owners and bloggers made good content as you did, the net will be a lot more useful than ever before.

    • Steve Holman June 4, 2013 at 12:13 am #

      Thank you for the comments. Steve & Becky

  3. implanty Śląsk June 14, 2013 at 9:07 pm #

    I have been absent for some time, but now I remember why I used to love this web site. Thank you, I’ll try and check back more frequently. How frequently you update your web site? implanty Śląsk

  4. VINOTTI Meble wroclaw June 15, 2013 at 4:01 pm #

    I appreciate, cause I found exactly what I was looking for. You’ve ended my 4 day long hunt! God Bless you man. Have a nice day. Bye VINOTTI Meble wroclaw

  5. Duży format June 18, 2013 at 6:23 pm #

    Wonderful essay, got the enjoyment of reading Duży format

  6. Odwiedź June 18, 2013 at 6:23 pm #

    Hey there! I’ve been following your weblog for a while now and finally got the courage to go ahead and give you a shout out from Kingwood Tx! Just wanted to mention keep up the excellent work! Odwiedź

  7. endometry June 19, 2013 at 10:38 am #

    You made certain fine points there. I did a search on the matter and found a good number of people will go along with with your blog. endometry

  8. Skocz June 20, 2013 at 11:30 am #

    I was recommended this web site by my cousin. I am no longer sure whether this submit is written through him as no one else know such exact approximately my problem. You’re wonderful! Thanks! Skocz

  9. Monta¿ samochodowych instalacji ga June 20, 2013 at 11:38 am #

    Nice blog here! Also your web site loads up very fast! What web host are you using? Can I get your affiliate link to your host? I wish my website loaded up as quickly as yours lol Monta¿ samochodowych instalacji ga

  10. okna Trzcianka June 20, 2013 at 4:34 pm #

    We stumbled over here different website and thought I should check things out. I like what I see so now i’m following you. Look forward to going over your web page yet again. okna Trzcianka

  11. kosiarka spalinowa z napędem June 22, 2013 at 7:53 pm #

    Wonderful site. Lots of useful information here. I am sending it to several buddies ans additionally sharing in delicious. And certainly, thanks for your effort! kosiarka spalinowa z napędem

  12. June 22, 2013 at 8:17 pm #

    actually great things right here, just thanks

  13. Więcej June 22, 2013 at 8:56 pm #

    We stumbled over here from a different web address and thought I might as well check things out. I like what I see so now i’m following you. Look forward to finding out about your web page repeatedly. Więcej

  14. Ortodoncja warszawa June 24, 2013 at 11:13 am #

    I really appreciate this post. I have been looking everywhere for this! Thank goodness I found it on Bing. You’ve made my day! Thank you again Ortodoncja warszawa

  15. więcej June 25, 2013 at 9:50 pm #

    I am often to running a blog and i really respect your content. The article has really peaks my interest. I’m going to bookmark your site and hold checking for brand spanking new information. więcej

  16. P.H.U Saturn June 27, 2013 at 8:41 pm #

    Wow that was unusual. I just wrote an very long comment but after I clicked submit my comment didn’t appear. Grrrr… well I’m not writing all that over again. Anyways, just wanted to say fantastic blog! P.H.U Saturn

  17. June 27, 2013 at 10:05 pm #

    There is certainly noticeably a bundle to comprehend this. I assume you have created distinct nice points in features also.

  18. Rolety June 27, 2013 at 11:04 pm #

    Attractive part of content. I just stumbled upon your web site and in accession capital to claim that I get actually enjoyed account your weblog posts. Any way I’ll be subscribing for your augment or even I fulfillment you access persistently quickly. Rolety

  19. tablice zielone June 30, 2013 at 9:24 am #

    Hi there very cool site!! Man .. Beautiful .. Wonderful .. I’ll bookmark your blog and take the feeds also…I am glad to seek out numerous helpful info here within the post, we want develop more strategies on this regard, thanks for sharing. . . . . . tablice zielone

  20. web-site June 30, 2013 at 11:53 pm #

    magnificent submit, very informative. I wonder why the other experts of this sector do not notice this. You should continue your writing. I’m sure, you have a huge readers’ base already! web-site

  21. ortodonta July 2, 2013 at 6:08 am #

    I have to thank you for the efforts you have put in penning this site.
    I’m hoping to see the same high-grade blog posts by you later on as well. In truth, your creative writing abilities has motivated me to get my own site now 😉

  22. Urządzenia do czyszczenia parą July 2, 2013 at 2:21 pm #

    Its like you read my mind! You seem to know so much about this, like you wrote the book in it or something. I think that you could do with a few pics to drive the message home a bit, but other than that, this is fantastic blog. An excellent read. I’ll certainly be back. Urządzenia do czyszczenia parą

  23. Lionel July 3, 2013 at 2:34 pm #

    Thank you for every other informative web site.
    The place else may just I am getting that kind of info
    written in such a perfect method? I’ve a venture that I’m just now
    working on, and I have been at the glance out for such info.

  24. GRANIMEX blaty kuchenne July 3, 2013 at 3:01 pm #

    Hello there! Your post rocks too as being a legitimate amazing fully grasp!?? GRANIMEX blaty kuchenne

  25. Kancelaria notarialna bytom July 3, 2013 at 7:18 pm #

    You will be my role designs. Thanks for the post Kancelaria notarialna bytom

  26. rusztowania July 3, 2013 at 10:58 pm #

    This website does not show up properly on my android – you might wanna try and repair that rusztowania

  27. ortodonta warszawa July 4, 2013 at 9:59 am #

    You’ve made some good points there. I checked on the net to find out more about the issue and found most individuals will go along with your views on this site.

  28. Abram July 4, 2013 at 10:10 am #

    you’ve got an important blog here! would you wish to make some invite posts on my blog? Abram

  29. Toya Swackhammer July 4, 2013 at 12:50 pm #

    Really excellent day, this is the truly superb internet site, I’ve plummeting in adore studying many of the posts and threads contained after the location, sustain the nice do the job as well as hope to learn a lot more exciting content pieces from the time to come.

  30. Tony James July 5, 2013 at 5:07 am #

    I noticed in your advertisement for this program, that you have Becky’s pictures up and it says under the pics that progress she made, was due to the program. However, the pics you have posted of her, are the exact ones that you used for your XtremeLean program you were selling years ago.

    • Steve Holman July 5, 2013 at 3:27 pm #

      Yes, Tony. Those are the results when she made in her mid-40s using 3-days a week program similar to the Shape program in Old School New Body. We hadn’t developed F4X yet, so she was doing warmup sets followed by 2 hard sets per exercise. F4X is a better adaptation of that form of “standard” training, especially for older folks. She now uses F4X two to three days a week and looks fantastic.

      • Tony James July 5, 2013 at 4:36 pm #

        I was just wondering, because I was interested in the program. But I saw those pics and made me wonder if I would essentially just be purchasing the same program again.

  31. geodeta Wrocław July 5, 2013 at 6:21 am #

    This really is exactly what I was seeking for, many thanks geodeta Wrocław

  32. Domy z bali Łódź July 5, 2013 at 1:24 pm #

    Thanks , I’ve just been searching for information about this topic for a while and yours is the best I’ve came upon till now. But, what about the bottom line? Are you positive in regards to the supply? Domy z bali Łódź

  33. Jefferey July 11, 2013 at 7:39 pm #

    I just couldn’t depart your site prior to suggesting that I extremely enjoyed the standard information a person provide for your visitors? Is going to be back often in order to check up on new posts Jefferey

  34. Modernizacja kin July 11, 2013 at 7:40 pm #

    Woah! I’m really enjoying the template/theme of this site. It’s simple, yet effective. A lot of times it’s challenging to get that “perfect balance” between usability and visual appearance. I must say that you’ve done a awesome job with this. Also, the blog loads very quick for me on Internet explorer. Excellent Blog! Modernizacja kin

  35. Esteban Cueva July 12, 2013 at 11:02 pm #

    I simply want to tell you that I’m very new to weblog and really loved this web page. More than likely I’m planning to bookmark your site . You surely come with tremendous well written articles. Thank you for revealing your blog site.

  36. infant car seat July 13, 2013 at 8:34 am #

    Great web site you have here.. It’s difficult to find high-quality writing like yours these days. I seriously appreciate individuals like you! Take care!!

  37. download msvcp100.dll free July 15, 2013 at 2:46 pm #

    Way cool! Some extremely valid points! I appreciate you writing this post and the rest of the website is extremely good.

  38. notari publici July 15, 2013 at 10:35 pm #

    That is really interesting, You’re an excessively professional blogger. I’ve joined your rss feed and look forward to in search of more of your excellent post. Also, I’ve shared your site in my social networks

  39. Adalberto July 17, 2013 at 5:01 pm #

    It is truly a nice and helpful piece of information. I’m satisfied that you just shared this useful information with us. Please stay us up to date like this. Thank you for sharing. Adalberto

  40. Nigel Velez July 19, 2013 at 5:39 pm #

    I’m a long time ago I study your weblog and it has lengthy been expressing that you’re an excellent author Nigel Velez

  41. Nancy Shirts July 23, 2013 at 8:18 am #

    I just want to say I’m all new to weblog and seriously loved your web-site. Almost certainly I’m want to bookmark your blog . You amazingly have exceptional well written articles. Bless you for revealing your web site.

  42. Cornelius July 25, 2013 at 11:12 am #

    I really appreciate this post. I’ve been looking all over for this! Thank goodness I found it on Bing. You have made my day! Thanks again Cornelius

  43. identity theft insurance July 25, 2013 at 2:53 pm #

    After looking into a number of the blog posts on your website, I seriously like your way of writing a blog. I added it to my bookmark webpage list and will be checking back in the near future. Take a look at my website too and let me know how you feel.

  44. identity theft insurance July 25, 2013 at 7:09 pm #

    Hi there! This post could not be written much better! Reading through this article reminds me of my previous roommate! He always kept preaching about this. I’ll forward this information to him. Pretty sure he’s going to have a good read. Thank you for sharing!

  45. Michal July 28, 2013 at 10:25 am #

    seriously very good factors here, just many thanks Michal

  46. Fausto July 28, 2013 at 10:04 pm #

    I am glad for commenting to let you know what a impressive discovery my friend’s child enjoyed reading your blog. She realized a wide variety of pieces, which include what it is like to possess an amazing helping spirit to make most people with no trouble learn about selected hard to do topics. You truly surpassed readers’ expectations. Thank you for presenting the useful, healthy, revealing and cool thoughts on that topic to Mary. Fausto

  47. identity theft July 29, 2013 at 5:09 am #

    Spot on with this write-up, I truly believe this web site needs a lot more attention. I’ll probably be returning to read more, thanks for the info!

  48. Garland July 30, 2013 at 2:33 pm #

    My brother recommended I would possibly like this blog. He used to be entirely right. This post truly made my day. You can not imagine just how much time I had spent for this info! Thanks! Garland

  49. Gale July 30, 2013 at 11:02 pm #

    Magnificent web site. A lot of useful info here. I am sending it to some friends ans additionally sharing in delicious. And certainly, thanks to your sweat! Gale

  50. Columbus July 31, 2013 at 12:42 pm #

    I’d must check with you here. Which is not something I normally do! I get pleasure from studying a publish that can make people think. Also, thanks for allowing me to comment! Columbus

  51. Jc July 31, 2013 at 1:58 pm #

    Wonderful site. Plenty of useful info here. I’m sending it to a few friends ans also sharing in delicious. And certainly, thanks for your effort! Jc

  52. Gerald Tomasko August 1, 2013 at 4:09 pm #

    Terrific collection, thanks for sharing Eric 🙂

  53. Kraig August 3, 2013 at 10:07 am #

    truly very good things here, just thanks Kraig

  54. Romeo August 3, 2013 at 10:09 am #

    My husband and i got very glad that Louis managed to complete his preliminary research while using the ideas he got through your weblog. It’s not at all simplistic to just possibly be freely giving information that some people might have been selling. And we also fully understand we need the website owner to be grateful to for this. All the illustrations you made, the straightforward website navigation, the relationships your site help engender – it’s everything fantastic, and it’s really facilitating our son in addition to our family imagine that that issue is awesome, which is certainly tremendously indispensable. Thanks for the whole lot! Romeo

  55. Jere August 4, 2013 at 4:20 am #

    Howdy! I’m at work browsing your blog from my new iphone 4! Just wanted to say I love reading through your blog and look forward to all your posts! Carry on the great work! Jere

  56. August 6, 2013 at 4:30 am #

    I was excited to discover this great site. I want to to thank you for
    your time due to this wonderful read!! I definitely enjoyed every part of it and i also have you book marked to
    check out new things in your site.

  57. Eloy Koenigsman August 7, 2013 at 7:40 am #

    I simply want to tell you that I am newbie to weblog and definitely savored this blog. Most likely I’m likely to bookmark your site . You actually have really good stories. Regards for revealing your blog site.

  58. Steve Holman August 28, 2013 at 11:20 pm #

    It’s a blog about our e-book, Old School New Body, reviewed there by John Balik, the publisher of Iron Man magazine.

  59. Steve Holman August 28, 2013 at 11:31 pm #

    Takes practice. Steve has been editor in chief of Iron Man magazine for over 25 years, and Becky has been a nutrition/lifestyle contributor to that same publication for about 10 years. Keep writing; stay motivated.

  60. TOM February 12, 2014 at 2:22 am #

    I have a question. I am on LTD I lost my left hip in mid 2009 to a staph infection–I have no abductor muscles and continuous mild to mid pain–currently on pain medication.
    I do aqua therapy (zumba) and laps twice weekly… this is prenominal as it is low to NO impact on my left leg. I am working a third day or swimming in for continued therapy.. I am looking for something else to push me towards becoming fit again. Before all of this happened and I almost lost my leg I was pretty active…..Looking for something that I can do to push the limits of my exercise tsolating the left hip which is EXTREMELY LIMITED IN EXECUTION…
    Thanks for any advice…..

    • Steve Holman February 21, 2014 at 11:54 pm #

      The Old School New Body program might be what you’re after. It is low impact with moderate poundages–nothing heavy.
      You control the intensity/effort–in other words, it’s customizable to your individual situation/abilities.
      The 4-exercise LEAN program would be ideal to work into your week with your other workout activities.


  1. marvin smith - July 4, 2013

    The Birch of the Shadow…

    I think there could be considered a several duplicates, but an exceedingly handy listing! I’ve tweeted this. A lot of thanks for sharing!…

Leave a Reply to Jefferey Click here to cancel reply.