P90X and P90X2 Plus Shakeology on Sale for the Month of March and what a great deal it is!!!

Update: How would you like to try P90X, P90X2 and P90X3 for FREE for 30 days? Check out our Beachbody On Demand Streaming.

All I now is I love sharing deals and this deal will save you well over $80.00, provide you with your healthiest meal of the day via Shakeology, give you FREE shipping and get you in the best shape of your life with your choice of P90X or P90X2. All for $180.00

p90x-and-p90x2-on-sale

I have done both both P90X and P90X2 and I love them both. They are two totally different programs and you can go here if you are wondering “What’s the difference between P90X and P90X2?”  I have been drinking Shakeology for 3 years and all I can say is I love it.  If you would like to see what Tony Horton has to say about Shakeology just check out P90X Creator Tony Horton and Shakeology. To get both of these items at this price is a steal and if you have been on the fence about either then now is the time to make the decision that is going to change the direction of your life.

Now remember, you can only take advantage of this P90X/P90X2 plus Shakeology deal for the month of March so just click on the link of your choice below and get started.  Your body will thank you. if you are looking for some real “March Madness” then pick up your P90X/P90X2 challenge pack today.

 

Order P90X/Shakeology Challenge Pack Now

Order P90X2/Shakeology Challenge Pack Now

P90X Plyometrics ModifySo I decided to do P90X Plyometrics today but I wanted to make it a little harder and more intense.  I know what you’re thinking, P90X Plyometrics is hard enough by itself. Most people modify it to make it easier, who the heck wants to make it harder? I do. I have done 2 rounds of P90X and a round of Insanity and now I mix the two of them together. I like to mix it up so I modified P90X plyometrics with a little extra resistance.  Basically all I did was add an 8 pound medicine ball to most of the exercises.

I first want to say that if this is your first round with P90X I would just do it the way the workout guide says to.  If you want to modify a second round then go for it. Second, if you have any sort of joint problems, back problems or neck problems I would not attempt to do P90X Plyometrics with an 8 lb medicine ball. It’s really not a lot of weight but I would error on the side of caution.

So here is what I did to make P90X plyometrics work out a little harder and a little more intense.

During the warm up I lifted the 8lb medicine ball above my head during the lunges and during the deep prayer squats.

I did the first set of exercises the regular way and during the second set and for the rest of this work out I pretty much used the medicine ball on every exercise.

Jump Squats– Just hold the medicine ball close to your chest while you jump.

Run Stance Squats– Hold the medicine about chest high elbows wide for better balance.

Airborne Heisman– Use the medicine ball and alternate sides. When you are jumping left move the ball to the right and vice versa.

Squat Reach Jump– Use the medicine in your squat. When you squat touch the ball to the ground and then raise it above your head when you jump.

Squat Switch Pickup– Use the medicine ball and touch it near your front foot. (Don’t bang your knee)

Double Airborne Heisman– Just like the Airborne Heisman.

Jump Knee Tucks– Add the medicine ball. Hold it with both arms slightly bent and jump! (phewww!  Tough!)

Mary Katherine Lunges– Hold the medicine ball above your head while doing the lunges.

Leap Frog Squats– Just hold the medicine ball with both hands close to your chest.

Twist Combo– Hold the medicine ball close to your chest.

Rock Star Hops–   Ummmm, nope. No resistance.

Gap Jumps– Probably not a good idea with any added weight.

Squat Jacks– Put the medicine ball above your head. (Don’t bounce it of your head)

Military March– No medicine ball,  Just do these the regular way.

Run Squat 180 Jump Switches– Jump and squat with the ball near your front foot and then switch.

Lateral Leap Frog– Hold the ball up towards your chest.

Monster Truck Tires– Hold the medicine ball up near your chest. (Don’t lose you balance)

Hot Foot– No medicine ball.

Pitch and Catch– No medicine ball.

Jump Shots– Use the medicine ball like a basketball.

Football Hero– Hold the ball up to your chest.

If you have any other ideas just put them in the comments below.

Customize P90X to Meet Your Needs

customize P90XCustomize P90X to meet your needs. P90X has become a phenomenon but what most people don’t know is that you can also customize P90X to meet your specific goals and there are also three different P90X plans for different results.   With the popularity of P90X comes a whole slew of celebrities doing P90X and there are also a lot of professional athletes doing P90X.  From Pink to ESPN’s Erin Andrews and from Braves’ Martin Prado to Penguins Max Talbot the list is growing by leaps and bounds for one simple reason.  P90X gets results period!

What I want to accomplish with this post is to put some great articles by Steve Edwards all in one place so you can easily navigate to them and learn how to make P90X meet your needs by customizing it.

Part I: Customizing Tony Horton’s P90X for Your Specific Goals

Part II: Customizing Tony Horton’s P90X for Skiing- How to Structure a Short Training Cycle

Part III: Customizing Tony Horton’s P90X to Gain Mass

Part IV: Customizing Tony Horton’s P90X to Lose Weight

Part V: Customizing Tony Horton’s P90X for Endurance Athletes- Get Ripped in the Off Season

Part VI: Customizing Tony Horton’s P90X for Running

Part VII: Customizing Tony Horton’s P90x for Triathlon’s

Once you read the above articles you will see just how versatile P90X can be and why it should be added to your work out regiment. There are thousands of success stories of people who’s lives have been changed by P90X.  Just do a search on youtube if you want to see what I mean. Just search for “P90X results” and you will see what P90X has done for so many.

Customize P90X for Your Specific Goals

Buy P90X

P90X Exercise Program

“Bigger, stronger, faster” is a great slogan, but from a training perspective, you don’t want to try to achieve them at the same time. The P90X training system addresses mass, strength, and speed together. This is fine for most of us, but if your objective is to target only one of these areas, you’ll want to customize the program. This is the first in a series of articles discussing how to customize P90X for different goals.

One of the beautiful things about P90X is its versatility. It can be molded into different things. The program offers you three training options: classic, lean, and doubles. These training schedules target different end goals. If you’ve been to our Message Boards, you’ve also seen us design programs for other objectives like skiing, triathlons, or gaining muscle. This series will teach you how to create your own specific training plan.

To understand how we’ve created P90X you must first have a basic knowledge of how all training programs are created. The principles discussed today will be used no matter what the goal of your program will be. So make sure you save this article, because it’s the basis of everything that will follow. Note that this is the most technical article in this series.

Your foundation

No matter what your goals are, I always recommend a full round of P90X as designed because it builds such a solid foundation. No matter your objective, simultaneously conditioning all of your body’s energy systems improves your capacity for targeted fitness. A quick explanation of why will help you understand all the other principles we’ll discuss later.

“Energy system” is a term for the various physical functions that your body engages in. You’ve heard of these referred to as Vo2/max, anaerobic threshold, and so forth. While understanding them is important, we’ll skip them for now except to note that training them separately reaps larger improvements than training them together. This is true even if you’re training for a sport that uses multiple energy systems at once. However, it’s important that your basic fitness foundation is up to snuff prior to this specialization; otherwise, your fitness level will never reach its potential.

The reason for this is your body’s capacity for improvement. The goal of a foundation phase is to improve each area of the body to a baseline fitness level before embarking on a targeted program. You may not care how your aerobic system functions, but if it’s conditioned properly, it will allow you to train more effectively in your anaerobic system. Failure in building your foundation will lead to one of two things: either you’ll lack the fitness to train to your potential and you’ll plateau quickly, or you’ll create a fitness imbalance that will lead to injury. Therefore, a foundation phase of training should be the base of any fitness program regardless of your overall goals.

In all my years in the fitness industry, I’ve yet to see one program that builds as strong a foundation as P90X. It targets your aerobic and anaerobic systems equally. You work on hypertrophy (muscle growth), power (strength), stabilizer- and core-muscle strength, as well as balance and flexibility. No matter what your end goals are, working off of an X foundation stacks the odds of success in your favor.

Periodization

Periodizational training came about when we figured out how long your body could continue to make improvements in one realm or another. It’s all based around a progression curve where three things happen. First, you adapt to training (the adaptation phase). Next, you make rapid progress once your body masters the style of training (the growth or mastery phase). Finally, your body no longer makes improvements because it’s too good at the chore you’ve given it, rendering your training too easy. Your progression curve then levels off, which is called a plateau.

There are many different ways to periodize a workout program, which we’ll get into as we start to specify. For now, just know that periodization is vital to get the most out of any program. Whether a foundation program or a specialized program, all physical training follows the above progression curve example.

Progressive overload

To keep your body from hitting a plateau, you must overload your system during each workout. Adding weight or intensity over time is referred to as progressive overload. In the simplest sense, each workout should be slightly harder than the last. When you can no longer achieve this, you’ve hit a plateau. Progressive overload is not a phase of training, but it’s essential for each phase to work as planned. It’s something that happens from exercise to exercise and workout to workout.

Recovery

Following the above progression will eventually lead to a plateau, no matter how precise your training is. When this happens, your fitness will only improve if you let your body recover or, more appropriately, do exercise that promotes recovery.

A recovery phase of exercise generally consists of low-level workouts to help your body rebuild itself. Sometimes, depending on the plan, this can be more intense exercise that is focused on a different energy system (such as P90X’s “recovery week”). Regardless, the phase should continue until the body is rested, at which point a new block of training should start.

Putting it all together

When you design a program, you want to use a periodized approach. Always begin with a foundation phase, during which you can assess your ability to do the program you’ve designed. P90X gets you ready for high-level training, but some of you may still need to get ready for the X. Most of Beachbody’s programs are foundation phases for P90X, especially Power 90®. And most of our entry-level programs have an easy phase to build your foundation, like Start It Up! for Slim in 6®.

Beyond the foundation, you want to schedule something that is targeted. P90X is trying to improve many energy systems at the same time, so it is structured differently than, say, a program that is designed for you to run 100 meters at your fastest, squat a personal record, or run a marathon. We will get into how you’d structure a program for different purposes, but the point of today is to understand that there should be a targeted structure.

Finally, no matter what your program is, you should design it so that it gets progressively harder and includes recovery periods, and even cycles, so that you avoid hitting a plateau and continually get fitter.

Every workout program you design will touch on each thing we’ve covered today, whether you plan for it or not. Knowing these principles helps you design around the inevitable, resulting in more improvements, shorter plateaus, and fewer injuries. These are your baseline principles for customizing P90X.

Article by Steve Edwards

P90X and SkiingSince I’m sitting here in a snowstorm, it seems like a good idea to address how to use P90X to get your body ready for snow sports before it’s too late. If you recall the principles discussed 2 weeks ago (see “Customizing P90X for Specific Goals: Part I” in the Related Article section below), you might think it’s already too late. Luckily, Tony is a skier and he always designs programs with skiing in mind. This makes customizing P90X for skiing very simple.

It’s funny how we don’t get ski questions until it’s already snowing outside. In a perfect world, you’d begin your training for skiing as soon as the last season ended. This would give your body time to adapt and grow strong before it needed to engage in the rigors of the sport. But we don’t live in a perfect world, so today we will look at how to structure a short training cycle.

Your foundation

Last time we covered your foundation and how effectively P90X develops it. No matter what your goals are, you first want to make sure your fitness base is sound enough for you to engage in more specific training. Skiing is a core- and leg-based sport, meaning that a customized program includes more targeted work on these areas. However, if you can’t do all the movements in Legs & Back or fall over during Plyometrics, you need to continue building your base before you start to customize.

Remember that Tony is a skier. This means P90X is already good conditioning for skiing, and mastering the basic schedule is more important than customizing, even if you have a ski trip on the horizon. This is different than if you had, say, an upcoming triathlon. Endurance-based sports (or power-based sports) require a different strategy that we’ll get to in another article. For skiing, your first goal is mastery of the classic P90X schedule.

Periodization

All training programs are somehow based on periodization. If you don’t know what that is, read “Customizing P90X for Specific Goals: Part I” in the Related Article section below. Periodization involves you doing blocks of training designed around a goal before you move into the next block of training. The various blocks of a program lead toward a point where your body should peak. Below is an example using P90X.

Foundation phase (Power 90® or what you did pre-X) + block 1 + transition/recovery + block 2 + transition/recovery + block 3 + recovery = peak (final fit test)

A training cycle can be any length of time. P90X is 90 days, but you can effectively design a training cycle that lasts anywhere from 2 weeks to an entire year.

The longer the cycle, the harder the individual blocks can be. The reason is that you only need to peak at the end of the given cycle. Therefore, it’s okay to design your training to the point where you’re in a state of almost total breakdown early in a program. Most people hobble around during the first couple blocks of P90X. During this period, you wouldn’t want to ski (or do anything) at your highest level.

This means that short training cycles should be easier than longer ones. Excessive breakdown, like the kind you may have experienced the first couple of times you did Plyometrics, happens when you engage something called type IIb muscle fibers. These are fast twitch muscle fibers that your body has saved for emergencies. These fibers are essential for maximum power, but once you use them, they take a long time to heal, usually around 2 weeks. So you obviously wouldn’t want to destroy them at the start of a 2-week training cycle.

This is why your foundation is so important. If you can’t do P90X classic without getting sore, it won’t help you to make this schedule harder, especially close to a ski trip. It would just result in further breakdown and have you hitting the slopes without a full contingent of your fast twitch muscles fibers, which are exactly what you’ll need to land a jump or dart between trees at 30 mph. If you want to stay injury free, you won’t want to hit the slopes in any state of breakdown.

Progressive overload

You always want progressive overload to occur in a training program (defined in “Customizing P90X for Specific Goals: Part I”). This simply means that the program should build on itself over time.

Recovery

Defined in “Customizing P90X for Specific Goals: Part I,” recovery promotes the healing of your fast twitch muscle fibers. When you recover toward a peak, it’s to allow your body to build these muscle fibers up. Only high-level training engages fast twitch fibers, which is why recovery weeks skip heavy lifting and plyometrics and focus on aerobic conditioning, flexibility, and training your stabilizer muscles.

Putting it all together

The first thing you need to consider is how much time you have. The longer the better (you know, “plan ahead”). No matter what your training program is, it should target a specific date you want your body to be at its peak.

When you have a long period of time, you can structure your training toward your weakness. For example, if you don’t have the leg strength to land a certain jump, you could build up the size and then the strength of your legs during the off-season. If you’re already in the season, however, the muscular breakdown required to do this will inhibit your ability to ski well.

Short cycles should focus more on mastering sports-specific movements. To do this, you use what are called integration exercises. These are the opposite of the types of isolation movements that you do for sheer hypertrophy, or muscle growth. Integration movements target strength, speed, and neuromuscular coordination. P90X is loaded with integration movements.

For our example, given that it’s December, let’s use a 1-month time frame. This is a very short training cycle, but it’s still enough time to fine-tune your body. Shoot, Rocky only had 3 weeks to train for Apollo Creed!

The next thing you do is decide which workouts are the most sports specific. For skiing, you obviously want Plyometrics and Legs & Back. Tony Horton’s One on One Plyo Legs (Volume 1, Disc 1) is a unilateral (one leg at a time) workout that is outstanding for skiing. Yoga, too, is very ski specific, and it trains the stabilizer muscles that get worked overtime when you do a sport on an unstable surface like snow. You don’t need much upper-body mass to ski, but you do need upper-body strength. Therefore, the standard weight-training routines should be dropped in favor of Core Synergistics. Again, we’re looking for strength and balance moves together—integration. So the key elements of your program will be the legs workouts, core synergistics, and yoga.

Alpine skiing (Nordic skiing will be addressed during the endurance sports article) doesn’t require any specific cardio training if your foundation is strong. It’s what’s called a power-endurance sport, meaning that your anaerobic system is taking the brunt of the abuse. You need a solid aerobic base to recharge your anaerobic system, but all of P90X’s workouts address that aspect to some degree. Therefore, workouts like Kenpo X will be fillers and not an essential part of your training structure. This means that if something in the schedule is getting skipped, make sure it’s your cardio workout.

Sample schedule

Here is a sample training cycle using P90X, designed for a ski trip that’s 1 month away. This schedule is for someone who can do a given week of P90X classic without getting very sore. Note that this cycle has no training blocks. There simply isn’t time.

Week 1

* Day 1: Plyometrics

* Day 2: Yoga X

* Day 3: Core Synergistics

* Day 4: Legs & Back

* Day 5: Kenpo X

* Day 6: Plyometrics

* Day 7: Yoga X

Note: There is no “rest day” because of the time constraints of the program.

Week 2

* Day 1: Core Synergistics

* Day 2: Legs & Back

* Day 3: Kenpo X

* Day 4: Plyometrics

* Day 5: Yoga X

* Day 6: Core Synergistics

* Day 7: Legs & Back

Week 3

* Day 1: Kenpo X

* Day 2: Plyometrics

* Day 3: Yoga X

* Day 4: Core Synergistics

* Day 5: Legs & Back

* Day 6: Yoga X

* Day 7: Plyometrics

Note: The change at the end is for maximum breakdown during the last hard bit of the 1-month cycle. Now it’s time to slow down before your trip. Hard training during your recovery will negatively affect your ability to perform well.

Week 4

* Day 1: X Stretch

* Day 2: Core Synergistics

* Day 3: Kenpo X

* Day 4: Cardio X

* Day 5: Yoga X

* Day 6: X Stretch

* Day 7: X Stretch

During your trip, begin the day with some light yoga to warm you up for skiing. Ending each day with X Stretch or something similar will help you perform better the following day. Now rip it up and have fun!

Article by Steve Edwards

Gain Mass with Tony Horton’s P90X

Gain Mass with p90XGuys have a thing for mass. It’s hard to explain, really, but boys seem to grow up wanting nothing more than to be big. Guys want speedboats and trucks, and they want to look like The Hulk, regardless of what their wives may think of green skin. If this sounds like you, here’s the article you’ve been looking for: customizing P90X for mass.

Even if mass is your only goal, make sure to read the subsequent articles in the series on customizing the X. The principles discussed in subsequent articles will be put to use here. To look like The Hulk, you don’t need to have a mad scientist father, but you do need to consider science as we know it. The articles that have appeared in our last few issues all led up to the question: what is mass? (See the Related Articles section below for the last few issues on customizing the X.)

What is mass?

Because many of our Success Stories, not to mention Tony, aren’t exactly skinny, we must begin by defining mass—most of you are looking for more. Mass simply means size. As part of the word massive, we assume it means above average in size. It doesn’t, but that’s beside the point. A program targeting mass is concerned with one thing: muscle growth (from here on in referred to as hypertrophy), and a lot of it.

In a training cycle for mass, we should target hypertrophy even at the expense of other fitness goals. P90X is not a system designed for mass. It’s designed for overall fitness, which means that ultimate gains in targeted areas, like speed, strength, flexibility, and muscle growth, are compromised to provide a program that improves all of your body’s physical energy systems during one 90-day effort. We feel as though this is the preferred training system because it addresses the big picture. But if your picture is quite literally being bigger, then you’ll need to read on.

Foundation

You’ve read about the capacity for improvement throughout this series, so here’s where I tell you to do a round of P90X as it’s designed before embarking on a mass-specific program. It’s healthier, sure, but it’s more than that. Training all of your body’s energy systems until they’re running efficiently increases your body’s ability to do, well, anything. Part of anything includes looking like Lou Ferrigno. Once you’ve done a round of the X and aced your fit test, the foundation has been laid. You’re ready to start gettin’ big.

Resistance

Tony loves the word specificity. He often uses it when referring to exercise movements, but we’re going to use it to refer to the equipment you’ll need. With mass as your goal, you’d better acquire specific resistance equipment. The simplest form is weights; however, mass can also be created by using other forms of tension, like resistance bands. The bottom line is that if mass is your goal, you’ll need to have more weight available than you’ve been using. Body weight and plyometric movements can be used effectively for strength training, but strength and hypertrophy are not synonymous. To make hypertrophic gains, you’re going to need to find ways to make your body fail at a given number of repetitions. You’ll want an array of weights and bands, and some extra devices like ankle and wrist weights, or a weight vest, to add resistance to all the movements you’re doing.

The difference between size and strength

As we touched on last time, hypertrophy training simply increases the size of the muscle. Strength training increases the efficiency of the muscle. Large muscles have a greater capacity for strength. Absolute strength is the ability of the muscle to use all of its muscle cells for movement. People in sports dependent on strength-to-weight ratios target high muscular efficiency in their training, whereas those in sheer size-dependent sports will focus more on hypertrophy. Most sports are somewhat dependent on both size and strength, which are ideally improved during different cycles of training.

Periodization

The periodizational concepts that have been discussed in prior issues need to be explained here before a mass schedule is created. Remember that a standard schedule would look similar to this:

Foundation phase (Power 90® or what you did pre-X) + block 1 + transition/recovery + block 2 + transition/recovery + block 3 + recovery = peak (final fit test)

The difference here is that we’re going to structure an entire training cycle based only on hypertrophy. This means we won’t be setting up a peak phase. Over a long period of time, you would want to teach your muscles how to function more efficiently. We’ll get to this at the end.

For now, we’ll just say that there is still a periodizational approach to consider. You will still adapt, gain, and plateau over time, so we’ll need a structure to keep this happening. But the structure will be dependent simply on rep schemes (the number of repetitions that you target to bring you to failure) and progressive overload. The blocks of our 90-day schedule will each target a different number of repetitions, which you’ll want to aim for to induce failure. But because we’re not changing the schedule much, and thus creating less Muscle Confusion™, we won’t need such frequent recovery phases.

Progressive overload

Hypertrophy is all about creating progressive overload. To create muscle growth, you must keep stimulating the muscles during each workout. This requires that you add weight as necessary to create failure at the desired number of reps.

Recovery

The more we can focus on hypertrophy, the more muscle we’ll gain. Since we only have so much energy to expend, this means we should spend less time working on other areas. This is where you’ll see the biggest differences from the traditional P90X schedules. When you’re not training for hypertrophy, your entire focus should be on preparing your body to create more hypertrophy. Therefore, the P90X mass schedule will have a lot of active recovery and flexibility work and very little intense cardio. This means we’ll spend more time recovering during each training block and taking fewer periods focused solely on recovery.

Putting it all together

Before we get to the schedule, here are some general things to consider. The first is pacing. Instead of following the kids in the videos, target your rep scheme (and push pause when necessary). Do each set to failure (if you can add enough resistance; if not, get as close as you can), and don’t exceed your targeted number of reps. Do not, however, use the pause button simply to increase the time between exercises.

A good way to choose the resistance for each movement is to use enough so that you can only do the lower number of your targeted rep scheme. Once you can do the higher number, it’s time to increase the resistance.

Do your repetitions slowly and with control. Speed is for power, not size. Focus on perfect form and only add weight when you can do each rep with great form.

When you’re done, you’re done. You don’t need to finish an entire workout if you’re struggling. Once you lose the ability to move the weight or do the move in strict form, stop the workout. Any further training would only create more breakdown than you could recover from and increase your risk of injury.

Your diet

You won’t be burning as many calories as you would during the classic schedule of the X. If you eat the same amount, you may gain more mass, but you’ll also gain more body fat. This might or might not be acceptable, so pay attention and adjust your diet as necessary. If you want mass, then you need to eat enough for your body to put on weight.

Block 1, phase 1 Weeks 1 through 3

* Day 1: Chest, Shoulders, & Triceps

* Day 2: Cardio X, Ab Ripper X

* Day 3: Legs & Back

* Day 4: X Stretch; Ab Ripper X or Abs/Core Plus (from P90X Plus)

* Day 5: Back & Biceps

* Day 6: Yoga X

* Day 7: Off

Targeted number of reps: 8 to 12 (focus on 10 to 12)

Block 1, phase 2 Weeks 4 through 6

* Day 1: Chest & Back

* Day 2: Cardio X, Ab Ripper X

* Day 3: Shoulders & Arms

* Day 4: X Stretch; Ab Ripper X or Abs/Core Plus

* Day 5: Legs & Back

* Day 6: Yoga X

* Day 7: Off

Targeted number of reps: 8 to 12 (focus on 8 to 10)

Recovery Block Week 7

* Day 1: X Stretch

* Day 2: Yoga X

* Day 3: Core Synergistics

* Day 4: Kenpo X

* Day 5: Yoga X

* Day 6: X Stretch

* Day 7: Off

Block 2, phase 1 Weeks 8 and 9

* Day 1: Chest, Shoulders, & Triceps

* Day 2: Cardio X, Ab Ripper X

* Day 3: Legs & Back

* Day 4: X Stretch; Ab Ripper X or Abs/Core Plus

* Day 5: Back & Biceps

* Day 6: Yoga X

* Day 7: Off

* Day 8: Chest & Back

* Day 9: Cardio X, Ab Riper X

* Day 10: Shoulders & Arms

* Day 11: X Stretch; Ab Ripper X or Abs/Core Plus

* Day 12: Legs & Back

* Day 13: Yoga X

* Day 14: Off

Targeted number of reps: 6 to 10

Block 2, phase 2 Weeks 10 and 11

Same schedule as weeks 8 and 9

Targeted number of reps: 4 to 8

Block 2, phase 3 Week 12

Same schedule as weeks 8 and 9

Targeted number of reps: 4 to 6

Final note: This is an entire cycle of training based only on hypertrophy. To have an athletically efficient physique, you should do other training cycles that target different goals. Even if your only goal is hypertrophy, training these other systems properly will improve your body’s physical systems and increase your capacity for muscle growth, as well as the speed at which you can add or shed muscle and fat. So while you can tweak and reuse this basic structure over and over, it will also benefit you to get back to basics and do P90X classic from time to time.

Article by Steve Edwards

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