This is a protocol created by Steve Holman, former editor of Ironman Magazine.

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 29 years ago!) right up to today.

When he creates a training protocol, I KNOW it works... and this one is no exception.

This one is called F4X. It's the "base" methodology of his excellent "Old School, New Body" program.

(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.)

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

---

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!

---

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.

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

Nick Nilsson
The Mad Scientist of Muscle

------------------------------------------------------------------
http://www.fitstep.com/goto/9/osnb.htm
------------------------------------------------------------------