Starting P90X

[ihatehaxor]

P90x is some intense workout DVD - with 12 different workout videos. I torrented it because I didn't want to spend $100 on the DVD itself.

It's a pretty good workout - Do it every day for 3 months and you will definitely see results. My friend did this and he suggested it to me so I decided to give it a shot. This will need a lot and a lot of dedication.

Dvds include - Chest/back, plyometrics, shoulders/arms, yoga, legs/back, kenpo, stretch, core synergistics, back/bicep, chest/shoulders, cardio, and ab ripper.

There's lots of different kinds of workouts so you can plan ahead or follow some others. Here's mine(got it off the web) that I'm planning on using :

Spoiler:

Phase 1 - Weeks 1, 2, and 3


Day 1 – Chest and Back, plus Ab Ripper X

Day 2 – Plyometrics

Day 3 – Shoulders and Arms, Ab Ripper X

Day 4 – Yoga X

Day 5 – Legs and Back, Ab Ripper X

Day 6 – Kenpo X

Day 7 – Rest or X Stretch



Phase 1 - P90x Workout Week 4 Recovery Week to Rest the Muscles Some


Day 1 – Yoga X

Day 2 – Core Synergistics

Day 3 – Kenpo X

Day 4 – X Stretch

Day 5 – Core Synergistics

Day 6 – Yoga X

Day 7 – Rest or X Stretch



P90x Workout Phase 2 Schedule


P90X Workout Schedule Weeks 5, 6, 7
Day 1 – Chest, Shoulders and Triceps, Ab Ripper X

Day 2 – Plyometrics

Day 3 – Back and Biceps, Ab Ripper X

Day 4 – Yoga X

Day 5 – Legs and Back, Ab Ripper X

Day 6 – Kenpo X

Day 7 – Rest or X Stretch



P90x Week 8 Recovery


Day 1 – Yoga X

Day 2 – Core Synergistics

Day 3 – Kenpo X

Day 4 – X Stretch

Day 5 – Core Synergistics

Day 6 – Yoga X

Day 7 – Rest or X Stretch



P90x Phase III




P90x Workout Schedule Weeks 9 and 11


Day 1 – Chest and Back, Ab Ripper X

Day 2 – Plyometrics

Day 3 – Shoulders and Arms, Ab Ripper X

Day 4 – Yoga X

Day 5 – Legs and Back, Ab Ripper X

Day 6 – Kenpo X

Day 7 Rest or X Stretch



P90X Workout Schedule for Weeks 10 and 12


Day 1 – Chest, Shoulders and Triceps, Ab Ripper X

Day 2- Plyometrics

Day 3 – Back and Biceps, Ab Ripper X

Day 4 – Yoga X

Day 5 – Legs and Back, Ab Ripper X

Day 6 – Kenpo X

Day 7 – Rest or X Stretch



P90X Workout Schedule Week 13


Day 1 – Yoga X

Day 2 – Core Synergistics

Day 3 – Kenpo X

Day 4 – X Stretch

Day 5 – Core Synergistics

Day 6 – Yoga X

Day 7 – Rest or X Stretch

I'm kind of weak and it's my first day but here's the results :P

Spoiler:

Day 1 - (chest/back)
16 pushup
2 pull upward
4 military
6 pull reverse
10 wide pushup
3 close pulls
7 declined push
18 pull pants
2 diamond push
14 - 19 lawn mower
4 dive bomb push
14 backflies
1 wide pull
6 push
2 pull reverse
6 military
1 pull upward
5 wide push
12 pull pants
7 declined push
16-19 lawn mower
0 diamond
10 backflies
5 bomber push

with ab ripper
total : 209

You should keep track of how much you did.

Anyways I'm on day 1 and hopefully I'll see some results, and hopefully I stay dedicated! Wish me luck

And I encourage you guys to try it too~

[MentaL]

[DaCheat]

I did p90x a while back works wonders.

One main tip I'd give is to stretch way more after a workout. They stretch for about 1 minute which works for them because they're already in shape. If I didn't stretch for a good 5 minutes I'd be sore as hell the next day.

Also fun fact, the guy with 1 leg in the Plyo video is Rabbit from Super Troopers. ;)

[Supicioso]

I just started doing this myself, though I'm only doing Pylocide since I have no wish to actually gain tone, just get in shape to the point I can run/play sports without passing out during/afterwards.

I also don't have any of the tools so actually gaining muscle is out of the question anyway.

[Biesnis]

The first few weeks/months are tough. But after that, you'll get used to it. I am busy with P90X 2, almost finished it.

[Ron]

I saw a vid on youtube of some guy who got in perfect shape after 3 months. Its crazy!

Does p90x build a lot of muscle during the process or is most of it cutting down on body fat? Everything I've seen so far, people have had muscle before but just had fat covering it up.

[DaCheat]

It does both. But in order to lose the weight you need to eat right.

80% of any diet is your meal plan.

Working out doesn't give you a 6 pack, eating right does.

[Ron]

It does both. But in order to lose the weight you need to eat right.

80% of any diet is your meal plan.

Working out doesn't give you a 6 pack, eating right does.

Of course, but that was the opposite of the reason I asked.

I actually have no fat really. I eat healthy, with an occasional fast food treat to myself here and there. My issue is I have no muscle, so thats why I asked if this system builds muscle or not. I have no workout gear whatsoever so I'm looking for something to build up some muscle.

[Sardaukar]

It preps you for building muscle, msot definitely. If you want to bulk up in anyway, you need to tear your muscles so they regrow bigger with scar tissue. That is the only way muscles are built.. and to do that you have to really give yourself a good workout - with weights included.

P90X tones the body and make you very physically fit, it is more of an aerobic workout, then a gym workout. My buddy was rather puffy around the edges, and he devoted himself heart and soul to this.. after 3 months he had lost nearly 40 lbs and was as slim as I was!

[Supicioso]

Of course, but that was the opposite of the reason I asked.

I actually have no fat really. I eat healthy, with an occasional fast food treat to myself here and there. My issue is I have no muscle, so thats why I asked if this system builds muscle or not. I have no workout gear whatsoever so I'm looking for something to build up some muscle.

That's pretty much my story also. Though I have no desire to really gain muscle per-say, but it wouldn't hurt. I'm mostly using it to get in shape.

Somewhere down the line I'll probably invest in some weights. But the entire cut body type's never really appealed to me.

[kimpoy2006]

Of course, but that was the opposite of the reason I asked.

I actually have no fat really. I eat healthy, with an occasional fast food treat to myself here and there. My issue is I have no muscle, so thats why I asked if this system builds muscle or not. I have no workout gear whatsoever so I'm looking for something to build up some muscle.

If thats the case, then P90X may not be the best workout plan for you. :)

If you do plan on doing P90X, i suggest you try to gain some weight right now.
Try Weight Gainers (ofc, combined with vitamins and proper diet), they worked wonders for me.

And yea, just basically keep eating good food (no, not mcdonalds, i mean almonds and the like)

[DaCheat]

Of course, but that was the opposite of the reason I asked.

I actually have no fat really. I eat healthy, with an occasional fast food treat to myself here and there. My issue is I have no muscle, so thats why I asked if this system builds muscle or not. I have no workout gear whatsoever so I'm looking for something to build up some muscle.

It will still work for you. Just follow a different diet, and use dead weights not the resistance bands.

[Control]

You know you can lose weight faster and see results faster as well than if you would follow P90X if you ran 2 - 3 miles 2x or 3x a week, and make a circuit workout with the main weighted workouts such as the Power Clean, Benchpress, Deadlift, Squat, etc.0_o

[DarkKnightH20]

I hear that the "Insanity" program is pretty intense too. Check that out for a good alternative. Many say its better, but I personally haven't done either.

[exclamatio]

You know you can lose weight faster and see results faster as well than if you would follow P90X if you ran 2 - 3 miles 2x or 3x a week, and make a circuit workout with the main weighted workouts such as the Power Clean, Benchpress, Deadlift, Squat, etc.0_o

agrred, p90x is another fad.

it's well marketed though :P

[FrancoxP]

alone and doing the exercises and chest Plyometrics but if true is very forced but if it works

[NoPeace]

You know you can lose weight faster and see results faster as well than if you would follow P90X if you ran 2 - 3 miles 2x or 3x a week, and make a circuit workout with the main weighted workouts such as the Power Clean, Benchpress, Deadlift, Squat, etc.0_o

You'll need to be a little more extreme then that. The way the p90x and other similar programs works is by stressing your cardiovascular system heavily. This is done by maintaining a ~70% VO2Max for extended period of time (45-60 mins) and doing it 5-6 times a week. This forces your body to more rapidly adapt and you'll see a dramatic shit in your VO2Max. Higher VO2Max allows you to produce and utilize more energy. This increased amount of energy allows you do maintain the same level of work with ease, or greater amounts of work for the same intensity. In other words, you get better performance.

In addition to this, high levels of moderate to high, sub maximal aerobic exercise causes numerous hormonal and physiological changes within your body. SO fiber type muscles will increase in mitochondrial density and size resulting in increased metabolism. In addition to that, hormonal activity will cause your adipose tissues to release fatty acid for break down and causes your liver to hoard glycogen. In turn you burn more fat then carbs and you burn more fuel in general.

For a trained individual, running 2-3 miles 2-3 times a week will allow you to maintain all of this to some degree. Though the key lies in running that 2-3 miles at a high intensity and that is of no benefit for an untrained individual. Doing 2-3 miles every other day will cause you to gain some of those adaptations but no where near the degree that these high intensity workouts push you to. You'll need to attain a 70% VO2Max for ~45 mins to see the most rapid adjustments and you'll need to do this often. The ideal point would be doing this 4 days a week. Beyond 4 days a week you start to run into issues. At a 5 day week you will see a dampening of gains as they start to level off, and beyond 5 days you only get minimal grown at most and more often then not you'll see a reduction in results due to overtraining syndrome. Also anything beyond 5 days a week put you at MAJOR risk of injury resulting in joint damage, muscle damage, neural damage, severe homeostatic instability, etc.

To see peak gains you should run a program like the P90x for 4-5 days a week. Doing 2 days of exercises back to back followed by a full day a rest. In addition on the 2 days of exercise you should make sure each day stresses different regions of the body. This should be done for 14 weeks. After 14 weeks you should ease off the training by only doing it 2-3 times a week but keeping the same intensity for about 10 weeks before you start another 14 week training phase.

As for muscle training, that's a whole another thing and to get peak gains in the shortest amount of time you should alternate training phases. During the "off phase" of the cardiovascular training you should concentrate on muscle and weight training and visa versa.

I hear that the "Insanity" program is pretty intense too. Check that out for a good alternative. Many say its better, but I personally haven't done either.

I've heard great things about the "Insanity" program also. I've been meaning to start that but haven't really had the time to do it as of late. I've gone through their videos and it's pretty solid. A few of the exercises look stupid (like the zombie walk) but hell, they all work. I'm planning on modifying it to better fit my needs in the next few days so I can start it.

FYI, I'm studying Human Physiology right now and I'm planning on getting a PhD in either Exercise Physiology or Muscle Physiology.

NoPeace - out

[DarkKnightH20]

I've heard great things about the "Insanity" program also. I've been meaning to start that but haven't really had the time to do it as of late. I've gone through their videos and it's pretty solid. A few of the exercises look stupid (like the zombie walk) but hell, they all work. I'm planning on modifying it to better fit my needs in the next few days so I can start it.

FYI, I'm studying Human Physiology right now and I'm planning on getting a PhD in either Exercise Physiology or Muscle Physiology.

NoPeace - out

Nice. You can create the first wave of RageZone Exercise videos :stickyman:

I actually was doing the "30 Day Shred" video w/ my wife. It's by someone named Jillian Michaels recently (she's a GoDaddy girl now...sigh). That chick is sooooo condescending to her helpers in the video, it's hilarious. I recall also reading a comment on Amazon that says she calls one of the females "Her Bitch" even. Would love to see what happens off the camera there.

[DarkKnightH20]

For anyone who cares, an article on P90X vs Insanity:
Insanity vs P90X - Lose Weight or Get Ripped

The table near the top of the page does a good job summarizing it. I'm actually going to be starting one of these two probably tomorrow to supplement my time at the gym. Not sure which yet though. Perhaps Insanity since it's a shorter duration of time and the whole program is 60 days. Then after hit P90x. It's usually done in the reverse order though. You can also hybrid the two.