Old School New Body Review
Reveals How to Gain Muscle and Burn Fat Doing Less

Image OSNB PDF BookI finally got my hands on the Old School New Body program (OSNB). I’ve been busy with other programs so this one was delayed. I’ll be starting this program in a couple of days. This Old School New Body review will include be a work-in-progress and I go through the program.

In the meantime, the following sets out what you get and the fundamental concepts involved. I’ve carefully gone through the materials in preparation for starting the program. Here are the details.

Introduction to my review

With so many new workout programs hitting the market all the time, I have to pick and choose which ones I buy and try. What attracted me to OSNB were the claims that you can make great muscle and fat loss gains working out less, including not doing much cardio at all.

I’ve been a fan of getting more done in less time over the years. I do a lot of superset workouts because they are efficient. Therefore OSNB fits with my workout values – get more out of less in the gym. It’s not that I hate the gym (I love it actually). It’s just that there’s a limit to all things, including working out (I’m not a pro lifter and I don’t take steroids so I really don’t need to work out for hours on end … although I have in the past).

You have to hand to Steve and Becky Holman (creators of Old School New Body) that they came up with quite the program called F4X. The concept is great – make great gains, get in shape, torch fat – all by working out fewer hours each week … far fewer hours.

Sidenote: Steve Holman is a fitness industry veteran. He’s a former editor of Ironman Magazine and has been training for decades.

Actually, they aren’t the creators of this regimen (although they did author this product). No, they gleaned and tweaked the method from a trainer to the stars in the 1960′s and 1970′s – back when working out wasn’t mainstream at all. This was before training to failure and spending hours in the gym became the norm it is today.

The F4X System in a Nutshell:

F4X system calls for moderate poundages for less joint stress and relies on high muscle fatigue for intensity – which means short rests between sets. That results in growth hormone release. GH triggers a veritable muscle-building, fat burning (and anti-aging) cascade.

In other words, the program is all about muscle fatigue with more reps, less rest, rep tempo and lighter weights. It’s also not about endless cardio for burning fat. In fact, the program specifically suggests doing much less cardio than most people do (this I like because I’m not a big cardio guy).

3 Phases

If you follow the program from start to finish, it’s set out in 3 phases. The phases are as follows:

  • Phase 1: Lean Phase
  • Phase 2: Shape Phase
  • Phase 3: Build Phase

Admission: I have no intention to do do phases 1 or 2. I’m going straight to phase 3. The key with OSNB is the set, rep and rep tempo structure that enables you to get more done in less time. That’s what I like about it.

Use this concept for life

Once you understand the concept with how the workouts are structured, you can easily do this workout for years by doing different exercises. You definitely wouldn’t want to do the same exercises for more than 3 to 4 months – so once you get how to actually set up and perform the structure of the workouts, it’s easy to create new workouts.

What You Get

The main component of the program is the OSNB manual which sets out several workouts that use the F4X method. There are 3 main workouts:

  • Beginner
  • Fat burning
  • Muscle building
  • Home workout option

I’m most interested in the muscle building program.

All the workouts do not require a great deal of time.

Most importantly, Steve Holman does a really good job explaining the science behind the concepts so that it makes sense. Keep in mind that this program is not for lazy people. The workouts are intense … they’re just shorter.

The sets and reps are very specific for the F4X program. This is what makes it work – i.e. enables you to enjoy progress in less time.

Here’s a screenshot of all the PDF downloads you get when you buy Old School New Body

Old School New Body PDF downloads

1 Very Nice Feature

On the list of PDF’s above, you’ll see the F4X Quickstart workout guide. This is a great resource because it sets out all of the workouts in a concise manner. Just print that and you’re good to go.


Who should NOT buy this program?

If you’re into become a pro bodybuilder and want to build as much muscle as possible and have no problem working out hours a day for the sake of building massive amount of muscle, this program is not for you.

Is OSNB good for beginners?

Yes. In fact, it’s ideally suited for beginners because the workouts are short. Phase 1 is for beginners and progressing through the 3 phases will take a beginner to veteran in not much time.

Is Old School New Body good for women?

Yes. While it’s a resistance-training focused program, Steve explains why women should do resistance training and how the ultimate fat burning program is resistance-training centric. I can tell you I’m sold on the persuasiveness of the literature.

Can Old School New Body be done at home?

Yes. There’s a workout program using the F4X method that only requires dumbbells. So you do need a dumbbell set or resistance bands (I recommend dumbbells because I have resistance bands and don’t care for resistance bands).

My Criticism

The program offers some bonuses. Unfortunately the bonuses aren’t very good. Sometimes bonuses to a product are better than the product itself, which is great if the product is worth the money.

That said, in this case, the product (F4X program) is very good. I’ve been working out for years and have purchased many workout programs and training programs, but this one is unique and delivers on its promise in that it offers a sensible program not found elsewhere that will get you fit.

Download Old School New Body

Click Here to Sign Up for Your Free Muscle and Fitness Magazine