Would you like to stay in attention-grabbing muscular shape for as long as you are alive? And also feeling mentally and physically tough, prepared for whatever problems and obstacles you will meet in life? I like to introduce you to Steve Holman, who has developed a program that gives you the physique that turns heads around and raises eyebrows and one that supports your health and well being. |
Proper weight training can give you both of those - and contrary to popular belief it doesn't take joint-busting, spine-crushing poundages to make it happen.
In fact, training with heavy weights can have a negative effect, especially when you get older. Sure, if you're young and ego-driven, looking for a monster bench press, training heavy is where it's at. Low reps and lots of sets will build your strength to the extreme, but not necessarilly lots of muscle. Just be careful.
Not to say that power lifting or power bodybuilding are bad training models. Just throwing around mega-weights is not necessary for you to build an impressive bodybuilder-type physique, a body so muscular that you get comments from people about the size of your arms or the width of your back. You can have a muscular look for a lifetime, and it doesn't take soft-tissue damage or as much work as you think - if you train smart.
If you train with weights correctly, you won't need to visit that boring treadmill quite as often to keep your abs sharp.
It's not about interval-cardio, but the F4X method, featured in "Old School - New Body", which is moderate-weight, high-fatigue training with short rests in between sets burns more fat and pumps up your muscles like crazy too.
Whether you're 18 and just starting the muscle-building journey or a 50+ trainee who's been lifting for decades, lifting smart means training in the most efficient, safest and fastest way to build muscle and burn fat.
Here is the key: You take a weight with which you can get 15 reps, but you only do 10; rest 30 seconds, then do it again—and so on for four sets. On the fourth set, you go to failure, and if you get 10 reps, you increase the weight on the exercise at your next workout. Notice how those sets are like intervals with short breaks between—you can even pace between sets to burn extra calories, but there’s more.
Fat-burning pathway 1: While that training style does great things for muscle growth, via myofibrillar and sarcoplasmic expansion, you also get loads of muscle burn. That lactic acid pooling has a spiking effect on your growth hormone output—and GH is a potent fat burner. Fire up muscle burning to get your GH churning. (GH also amplifies other anabolic hormones, so it effects both muscle and rippedness.)
Fat-burning pathway 2: If you do the reps correctly on every set, you’ll also get myofibrillar trauma. The myofibrils are the force-generating strands in muscle fibers. By “damaging” them with slower, controlled negative strokes, you force the need for extra energy during recovery. In other words, your body runs hotter while you’re out of the gym as it revs to repair the microtears.
To attain that extra fat-burning trauma, use one-second positives and three-second negatives on all 10 reps of all four sets. On a bench press that’s one second up and three seconds down. It’s the slow lowering that will produce the metabolic momentum after your workout. (That rep speed will also give you 40 seconds of tension time on every set, an ideal hypertrophic TUT.)
Fat-burning pathway 3: Now if you really want to get some blubber-busting microtrauma, try your last set of a F4X sequence in X-centric style. That’s one-second positives and six-second negatives. You may have to reduce the weight, but it will be worth it. Try for eight of those, 56 seconds of tension time, and you should feel the results the next day. Your muscles will be aching, but it’s a good indication that fat is baking.
F4X for a GH surge, slower negatives for fat-burning micro trauma and X-centric for even more time under tension and fat extinction. It all adds up to faster leanness with less meanness—because you’ll need less cardio. Prepare for acid-etched abs! Yes!! Even as you age this system works, in fact it is the closest thing we have to the fountain of youth.
The Old School - New Body Program will supply you with all the ammunition you need to own a physique that turns heads and raises eyebrows and supports your health and well being. It will enable you to keep that attention-grabbing, muscular look - and feel healthy doing it - for the rest of your days. Stay tuned, train smart and be Built for Life.
You will find more information about this program here: https://tinyurl.com/ty4b87z
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