So today, I've got a great training protocol for you to try
called F4X. This is the "base" methodology of the excellent
"Old School, New Body" program by created by Steve Holman

(Just fyi, this program is designed especially for those who
are 30, 40, 50, 60+ years old, who aren't getting the results
they want with conventional programs...I personally think it's
an EXCELLENT program...very effective, and a great time-
saver because it's based on shorter, more efficient workouts.)



Steve's been one of my biggest inspirations when it
comes to training innovation...definitely a mentor of mine.
His "Positions of Flexion" training helped shape my own
training methods from my very first days of training (more
than 24 years ago!) right up to today.

Back when I started, I never would've dreamed that some day,
I'd have a regular monthly column in Ironman Magazine myself,
with Steve as my editor. It's just awesome.

And when he puts a training protocol out, I KNOW it works...
and this one is no exception.

You can apply it to any exercise (heavy, basic compound
exercises work best).

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The F4X Method

Set 1: Pick a weight with which you can get 15 repetitions, but
only do 10 (this set will not be taxing). Rest 30 to 40 seconds.

Set 2: Do 10 more repetitions with the same weight. Rest 30 to 40 seconds.

Set 3: Do 10 more repetitions with the same weight. Rest 30 to 40 seconds.

Set 4: Do as many repetitions as you can—until you can't do another.

If you get 10 reps on your last set, slightly increase the weight at
your next workout—or go for 11 reps on each set, denoted as
4 x 11.

Your tempo for all sets should be one second to lift and three
seconds to lower. That will make every set last around 40
seconds, perfect for balanced stimulation of the muscle fibers
and to fortify the fat-burning mitochondria as well as trigger a
growth hormone release.

Note: Breathe in on the slower lowering phase—two to three
in-and-out breaths is acceptable in the three seconds—then
forcefully breathe out on the lifting, the one-second exertion.

For a complete workout, run through this protocol with 4 exercises,
covering chest, back, legs and posterior chain (the muscles that
run down the back of the body, e.g. stiff-legged deadlifts).

Take 2 minutes rest in between each F4X "set" and you should
be in and out of the gym in about 30 minutes!

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Now, the "Old School, New Body" program has a LOT more
to it than just this protocol...it has muscle-building programs,
fat-loss programs, nutrition, supplements...the whole 9 yards...

...and it's all designed to help you get more results out every
single minute you spend in the gym WITHOUT training
yourself into the ground.

Right now, until midnight Friday night...it's on sale for just 20 bucks.
That's insanely cheap for the amount of quality training information
you're going to get with this program.

Learn how you can get FASTER results training
just 90 minutes a WEEK!

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I'm known as the "Mad Scientist of Muscle" for a reason. I enter my
training lab every day with one singular obsession...to experiment
with and deliver science-based, unconventional new training
programs, techniques and exercises that get you results FAST,
where other programs fail.

Be sure to visit (and like!) my Facebook fan page and subscribe to my
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More insane Mad Scientist training to help you burn fat, build
muscle and develop YOUR best physique.

http://www.28daymuscleexplosion.com
http://www.madscientistmuscle.com
http://www.metabolicsurgerapidfatloss.com
http://www.buildabigbutt.com
http://www.thebestbodyweightexercises.com
http://www.thebestabdominalexercises.com

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