Good article John. I only weigh about 113 fully clothed but I am just skinny fat. I gained most of it back within a year and have been at this higher weight for about 4 years. You will work out with the Classic Workout Schedule for the first thirty days on the Doubles Schedule. Classic incorporates all aspects of your fitness with a large focus on resistance training using your own body weight. I have dumbbells and 200 total pounds plus bodylastics resistance bands. Found insideThe new healthy eating and lifestyle book from the inspirational and widely followed personal trainer, Kayla Itsines. I included CVX in this summary even thought it’s more cardio than weights. My height is 5ft 10inc and I weigh 150.1 lbs, my body fat % is 18, after doing the lean round I have become thin but honestly, I am not fit, coming to my weight I have no problem gaining some but In terms of fat, I want to become firm without having the hanging fat even though I am thin. P90X3 has both strength and cardio components, and one thing I really like is it is really four workouts in one. X3 starts off with a foundational phase that P90X does not have. Its a simple matter of math at this point. I would just follow the pattern I use in most of my hybrids and do the P90X resistance workouts on days 1, 3, and 5, and use your heavy bag work for cardio on days 2, 4 and 6. No wonder I am sore again! Sound good! Phase 1: Foundation . Building muscle has never been faster or easier than with this revolutionary once-a-week training program In Body By Science, bodybuilding powerhouse John Little teams up with fitness medicine expert Dr. Doug McGuff to present a ... Thanks for your advice. If your riding your bike that much this should be an okay schedule to follow as it will focus on building mass muscle. I wish that Beachbody went with names like “Back & Biceps X3” instead of Warrior or Incinerator. I just started P90X3 2 weeks ago, and really really like it. Its not about P90X vs P90X3…its about YOU and YOUR goal and YOUR schedule and YOUR commitment! Maybe I can do p90x and just do running on some of my aerobic days if I feel I’m running low on time. For the purpose of this analysis I compared only the 3 resistance workouts each week from : I added up my actual numbers for 4 different variables: Typical Block 1 weeks are shown in the chart. This book has helped thousands of women build their best bodies ever. P90X is a pretty advanced set of workouts, IMO based on the exercise you are doing now it might be too much right off the bat. Read my post about using workout sheets and hopefully this will help: https://johntfitness.com/how-to-enhance-your-progress-using-workout-sheets/. Following that hybrid we immediately launched into the classic P90X/Insanity hybrid that we have completed several times. Work on the chest with different push-ups and hit your back with different pull-up variations and dumbbell rowing. You'll commit to working out 6-7 days per week, for 1 . And the data showed I was right. A comprehensive guide to promoting optimal gene expression and longevity, honoring the evolutionary health model through 10 diet, exercise and lifestyle laws. Is that supposed to be a long term sustainable diet? Thanks for all the great information. So i guess i will go classic first. Excellent site and thanks in advance for your time. Really appreciatived. P90X pull-ups in a typical Block 2 week are about 50% more than P90X3 even with the Eccentric 2X factor. Since I like Martial Arts I would replace P90X PLYO day with X3 MMX and do Kenpo X as per schedule. Pick the workouts you enjoy and have time for, but follow a plan like the X3 Nutrition Guide religiously and you should lose the excess fat you are trying to lose. If your interested in that schedule I just need an email that has access to google documents and which day you want the schedule to start on. I mean morning= agaility x +dynamix? Presents a program for improving health that consists of a natural foods diet, a fitness plan that balances low- and high-intensity exercises, and lifestyle changes. There is always a part of the training that is harder for us to perform. Hi Joe–thanks for the question. A ground-breaking series featuring amazing computer-generated 3D anatomical images highlighting key muscle groups. The percentages should be 50% protein, 30% carbohydrates, and 20% fat. Great to hear, glad it’s going well for you. Save day 7 for yoga, stretching and general rest and recovery. Interesting read John. Though I plan on doing doing the X3/max 30 hybrid….. With the extra beating that you will get from the Max 30 workouts you might be glad the alternating days are only 30 minutes Tim But if you really want to amp it up you could try swapping in the P90X resistance workouts on days 1, 3 and 5. Now you know everything about the P90x Workout Schedule. In this part of your workout, you should eat a balanced amount of protein and carbohydrates, plus a low amount of fat. I am just now reading this as I do research on P90X3 vs P90X. Creator of the best-selling P90X® workout series, Tony Horton shows you how to Bring It! for the results you want. One of the essential pieces is a set of dumbbells. Some Insanity workouts are only 30 to 40 minutes of hard core cardio, whereas the shortest workout in P90X is 40 to 45 minutes. Your core is by far one of the most activated muscle groups in your body on a day to day basis. The last 3 reps should be hard hard hard to where it is almost impossible to do another rep. Once you can do 10-15 reps with a given weight it’s time to go up in weight and drop the reps, even if it drops you in the 4-6 rep range. Just so to keep up with running, can I incorporate some easy short runs 3-4 times a week whilst on P90X3? Not challenging enough? It will work as fuel for your endurance, which is essential for the final stage of your training. During the first phase of the P90X diet, people often notice significant loss of energy from the . Legs absoltely kills me. The P90X Mass schedule im following right now has cardio once a week. When you get the first of five videos, you will begin to see how to prevent failure and I will show you my step-by-step process for setting up a nutrition plan to get INSANE results! With tips from the bench, and sidebars with Bryantâs folksy wisdom on getting fit and staying healthy, this delightful book is a perfect gift for anyone looking to emulate one of Americaâs most admired women. Drink 4 to 8 ounces every 15 minutes during sessions. I fear overtraining and don’t want to detract from P90X. I just encourage you to do HIIT cardio, so sprints are perfect. Using Yoga X as a recovery session on Sundays. In other words you may burn 200 less calories a day doing P90X3, but as long as you eat those same 200 calories less than if you were eating for P90X3 the outcome would be the same. Like bench presses on chest and back day. Offers a practical approach to personal improvement and reinvention in six steps, featuring tools and resources for identifying when a change needs to be made, staying motivated, and learning how to capitalize on strengths. Its not about which program is better…both programs are founded upon the same foundation: Find what works for you and just press play! It may be best to backtrack and do the workouts from the week before again before moving on, meaning repeat the previous week. The 3 MMA practices will be 30 minutes each. Thanks so much for your info. By following his advice, you can get to know your limits, how to increase your strength and exploit your body’s capabilities to the fullest. P90X DAYS 61 - 90. P90X3 is a 90 Day program, 6 days a week! —John. Any input or suggestions apprecaiated. If you are looking for a time friendly workout, P90X really isnt going to be your cup of tea. Excellent informative site. Most moves are done from a stable two-legged position which de-emphasizes the core. P90X vs P90X2. Pack are my is second goal. Doubles is another niche rotation. – The P90x workout schedule is not made to gain muscle mass or greater strength. problem is it's very difficult for me to follow the portion plan phase 1. What are you think for double schedule and can i do like i wrote? This book will teach you how to: Graduate from medical school with as little debt as possible Escape from student loans within two to five years of residency graduation Purchase the right types and amounts of insurance Decide when to buy a ... The ultimate way to get action-star ripped, this high-intensity program presents an easy-to-follow schedule to getting Spartan-warrior strong in just one month. Do you think this would work or will it create over training? If this is your first time doing P90X3 then you should follow Tony’s instructions on page 18 of the Fitness Guide and complete a full round of P90X3 Classic first, that way you will know what you are starting if you decide to follow up with a doubles schedule later. The 21 DF containers just take the place of Tony’s palm, hand and thumb. These make his approach very dynamic and realistic. On P90X cardio days I would do sprints. There is plenty of work to keep you growing for many months, and the benefits from the other 10 workouts that I didn’t discuss are tremendous. Yes you sure can, but why don’t you just switch to a program that uses those moves and has the objective you desire? However, I sometimes get clients that will ask me, "Should i go with the Classic P90X schedule or the Doubles schedule." This nice thing is you have a whole three weeks to decide. Check out the Complete Classic Schedule Here Doubles. I was thinking of starting any one of the BB programes to complement my running as well as muscle up/lean (don’t want to be skinny). Another 1170 reps are the result of doubling the Eccentric Upper and Lower rep counts to account for the 4-count moves. P90x is a fitness program that has been very successful in the United States, becoming a multi-million dollar business for its creator. But frankly after 4 rounds of X3 your body probably needs to switch to something different. be able to do 3 full push-ups or 15 modified push-ups, and do 10 repetitions of biceps curl with 3 kgs. The shock method * The development of adaptation process during the long term sport activity * The "compensatory adaptation" * Current Adaptive Reserve of the human organism * The strategy to manage the adaptation in the training process * ... Right now I only have 12 pounds as my highest weight and wondering if I need to go to 15 for some videos. If you’ve been out of exercise for a while, or are considerably overweight, it’s best to start with another, gentler workout. So, you should consume 6 to 8 glasses of 12 ounces of water daily. Final note: This is an entire cycle of training based only on hypertrophy. The only difference between P90X and X3 is longer workouts and more reps–if you have the time you should consider that after you finish X3. Cracking bad on the rocking chair exercise. Listen to your body and if you are constantly sore or have aches and pains then take days off and/or skip running. Oops! Thanks for helping coach. First off I am no expert in marathon training, so I’m sure you can find many more resources on how to prepare for the race. I’m 51 and need to “get going again” I used to be fit but work,kids and my own put off till tomorrow has finally caught up with me. This is where I started and as of 2010 4.2 million others. - p90x schedule. Once you get into it and string 7 days together you’ll feel great and want to keep going. I want to do another round but want to change it up a little. It will take 6-12 months to see your results, so that is enough time to alternate between P90X and P90X3 for “muscle confusion”. One last question… When using things like dumbbells, how often or when should I use more weight? What exactly is the P90X system? It is much more valuable to overcome some weaknesses. which is why you need to go through my free 5-day bootcamp before you even think about comparing “P90X vs P90X3”, lol. One thing you can do however is use the X3 guide to determine your calorie level, and then switch to the 21 DF plan at that calorie level. All it takes is lifting heavy, and eating a calorie surplus which means eating a lot. If you are trying to create a hybrid Tim you should do all the workouts first to see how they fit together. BODY BEAST Review – A Full, No BS Look At Beachbody’s Mass Gaining Workout. Firstable, getting there the normal shape. Tony Horton recommends P90X Yoga X once a week and P90X Plyometrics, P90X Core Synergistics or P90X Kenpo X once or twice a week. Joe–I’ve sent you 2 emails with some followup questions. A very interesting and analytical post. What I would also like to do is use a heavy bag for the kenpox workout. Advertisement. Fortunately the names in P90X are rather descriptive so you can easily tell what body parts you will be working. The P90X plan was written in the fat-phobic era and we now know that low fat foods are not necessarily healthy foods. Nearly every single action you do on a day-to-day basis engages and activates your core. That’s one of the reasons people drop out of training. Tony Horton’s training philosophy has four basic principles. Your fitness goal will determine which P90X fitness program you should do: P90X Classic, P90X Doubles, or P90X Lean. And if you want to quicken your weight loss journey, you may want to give, 5 Effortless Food Swaps For Weight Loss [Do These NOW! The P90X schedule is divided into 3 Phases: Foundation, Strength and Performance (in addition to a recovery week). I’m planning to do p90x3, but i’m not sure to do which schedule to do. Entertainment. Yes, but not on heavy leg days. I am doing P90X and following the program as per the schedule. Your metabolism is in high gear, you have noticed a drastic improvement in definition throughout your entire body and your most stubborn pockets of fat are carving away. The second phase of X3 focuses on classic weight training, hypertrophy, and includes more traditional cardio routines like Triometrics and MMX. I’m doing the calorie deficient diet (1500 wiit hour adding in what I’ve burned). I’ll drop you an email with some specific questions that will help me help you a little more. This measuring is critical because if you register dangerous numbers, you must cancel the idea of training with this program. I mean, I don’t want to be a Hulk, but I want to have some muscle and look somehow Athletic. The Mass program is more about eating more than it is the workout schedule. This all new workout program from Tony Horton is P90X, but only 30 minutes a day! You should at least do the first 2 months straight through (not in a hybrid), and then in November switch to the type of training that the marathon prep recommends. The intensity required for this type of training demands that your health is optimal. That will tell me a little more about your specific situation–John. But i don’t want 1 program 1 hour like P90X. Found insideRun to the Finish is not your typical running book. I wouldn’t over complicate things, go back to basics and do a full round of P90X Classic and make sure you are lifting heavy (8-10 reps and not 12-15). Save my name, email, and website in this browser for the next time I comment. Coach, I finished p90x recently. After you build your foundation with a round of X3 then it would be a good time to move on to P90X. Take 8 to 12 ounces 15 minutes before training. I'm here to see that you have the same success I have had using Beachbody programs. Then, measure it three more times, one minute apart. On days you are supposed to do a regular workout with abs (20 minutes or less commitment), you can skip the ab workout or do it later if you have time constraints. Same schedule as weeks 8 and 9 Targeted number of reps: 4 to 8. About 5″10 195 solid. That is really what will be responsible for you results . If you are just starting off and trying to lose weight then you would be better off doing Classic and getting the nutrition under control first. At least for now. I read you saying the P90x diet program is outdated, what do I need to do to adjust that? It is also essential that, before starting this routine, you visit a doctor and have the main medical tests to check your health. My recommendation is to stick to the schedule as designed and not add any extra workouts, you will get the right amount of arms and shoulders work especially in month 2. – Although, we are not talking about very millionaire amounts, this training requires a considerable investment of money. You might have to adjust your calories up a little to compensate. Provides exercise tips and fitness facts for individuals of all fitness levels, combined with inspirational advice and anecdotes from fitness gurus. I kind of doing different exercises including Cardio, legs, some upper body weights, abs to complement my running but not consistently. Your email address will not be published. P90X includes 13 weeks of workouts. I also lost the calendar or what videos to do when with P90X3 adn was wondering where I could get a print out of that. P90X - A great follow on to P90X3. ], 5 Yoga Poses For Weight Loss [5 Asanas To Lose Weight], 7 Diet Mistakes That Are Holding You Back [Don’t Do These! Should I do your version and gain lean muscle mass slowly or just do p90x as it? Which program will help me lose the weight faster? The P90X exercise program requires a certain level of dedication and commitment, so it's good to have an idea of what your daily workout schedule will be prior to starting the workouts. I gained strength with p90x3, but didn’t really see the changes in composition I was looking for. workouts, Post Activation Potentiation. To account for the additional “time under tension” I counted my reps and then multiplied by 2 to hopefully result in a meaningful comparison to the P90X Block 2 workouts. You've probably seen the infomercials about it on TV. After the last exercise, wait a minute and measure your heart rate. Thank you so much for quick reply and your help. (2 cardio, 2 strengh. Double is simply the Classic schedule with an added cardio workout 3 days per week. As a female it is physiologically impossible for you to bulk up like a male or a professional female body builder, and P90X is not a bulking type of workout nor will you be eating to bulk up. First and foremost, P90X is a form of high intensity circuit training. P90X is a set of 12 high-intensity DVD workouts that you do over the course of 90 days. Both should reach 15 cm with their fingers when stretching their legs. I've cut these in half. However, it's VERY important that you make sure you do the resistance workout first, which is when you need . Hammer and Chisel / Insanity Max:30 Hybrid, https://johntfitness.com/how-to-enhance-your-progress-using-workout-sheets/, Plum and Blue Cheese Stuffed Pork Tenderloin, Master's Hammer and Chisel - Insanity Max:30 Hybrid, 80 Day Obsession Resistance Loops Comparison, What is the Hardest Beachbody Program? It's an all out assault on body fat. 30 minutes a day, for 6 days you will do P90X3. Updated August 6, 2015: One of my readers pointed out a math error I made in my pull-up calculations in the original post. But, thanks to his innovative training system (The P90x Workout Schedule) and his work with several established artists, he has become one of the most famous personal trainers among Hollywood people. You are going to see incredible resistance training workouts, top shelf cardio, and you even will see Yoga…Yes yoga…And its not that weird spiritual stuff. You have to build up and strengthen the core area as a foundation before you really spend extra time on the extremities like your arms. I like your explanation that simple mathematics come in to play here. Any suggestions on how to make x3 more effective to build muscle? Morning – after jog or yoga – Nuts soaked overnight, 2 egg whites, 300ml finger millets malt and peanut ball| at Lunch quinoa with one veggie, lentils, and yogurt| evening before a workout – 1 banana and peanut ball then do p90x3 mass schedule – after workout 300ml of whey isolate later 200 grams of kidney beans boiled and dinner is either dosa, idli (hopefully you know those dishes). Thanks! 1 program morning, 1 program evening. In this video I break down exactly what the p90x workout system is. Thats my biggest problem. John, Maybe a separate workout in the morning? How can I use P90X to build some bulk? Is this will be allright? These make his approach very dynamic and realistic. Maybe, maybe not, that’s up to you–and it comes down to eating right and lifting heavy more than anything else. Hi Gamdad, great questions. P90X vs P90X2. Yes you will need heavier than 12 pound weights for some moves to get the most out of either program, and you should plan to do pullups with an assist device or pulldowns with a band and the door attachment device. just wanted to know if that has enough muscle defining workouts. I would keep plyo, yoga, and kenpo x in the blocks. You are either burning calories for 30 minutes or burning calories for 60 minutes. It can certainly be completed by beginners but P90X3 would be a gentler alternative. Send me a private email with your age, height, weight and target weight and I’ll tell you what I think. Because I’ve been doing 3 weeks now, but I’m still using the same weight. P90X3 appears to have many more reps than P90X, both when doing P90X in the 8-10 rep range as well as the 12-15 rep range. Both should hold a wall squats for one minute. You've probably seen the infomercials about it on TV. Thanks for help again. Time to buy heavier weights. New to bodybuilding? This book helps with the heavy lifting. Bodybuilding for Beginners is the ultimate guide for new bodybuilders. It doesn't matter if you've never set foot in a gym before: this book will have you bulking up in no time. It is Tasa…I have another question. On top of the new time-frame of these workouts in comparison to P90X or P90X2, you are going to see some NEW style of workouts like: Basically what P90X3 has done is taken what we know to work well from P90X, P90X2, and added some new things to that to keep it fresh and motivating. The creator of this training method is Tony Horton, an actor, and comedian, born in 1958. What Happens if You Do a P90X Workout Twice a Day?. For best results, you should slow each r. ep down, focus on form, use all the weight you can safely handle, and minimize the rest between sets. There are 3 different workout schedules of P90X that you can do. – The exercise sessions and the recommended diet are not complicated, yes, they are demanding but very easy to carry out. Do you have BOD and the containers? Men should be able to do 3 pull-ups, get 12 cm of the vertical jump, be able to do 15 push-ups and 10 reps biceps curl with 9 kg. Thanks for asking. Everyone says oh you are so litle and tiny but I want to be firm and have definition!! Which one is better to have a good shape? It’s in a cardio slot, so if you want to stick with X3 then any of these would be good subs if they are not already scheduled in the week: Accelerator, Warrior, MMX, Decelerator, or Agility X. Following the P90X Classic schedule which has three weight training, one calisthenic, one kickboxing and one yoga workout during the first week, you would burn approximately 2,666 calories. With that said, you could modify the calendar to fit your lifestyle. X3 is a great program for athletes since it is great functional fitness. I think as I say in this post that P90X will give you more work and will provide better results in terms of muscle growth because every phase focuses on hypertrophy or muscle growth. I don’t recommend the P90X nutrition guide becuase it is way out of date, aims high for calories IMO, and suggests some less than stellar foods. It will improve the body’s performance and make your workout more fun. Great article as usual Coach Todd. Stretch as low as you can. I did see some resu,ts, but they kind of underwhelmed me. I dont even want to get in a bathing suit this year but with 5 little kids I am not going to have a choice!! You've seen him change lives on television. Now, in Choose to Lose, Powell presents fast and easy workouts, diet guidance, basic recipes, and insight into finding the true transformation mindset. P90X3 is consistently 30 minutes per day (no more, no less). Wow. Plyometric exercises are all those that have to do with jumping sessions. Throughout every single workout video, he tells you to "do your best and forget the rest." He shows you exercises you can do if you can't do pull-ups, push-ups, whatever. I’ve done a daily workout consisting of walking, pushups, crunches, body weight squats and light stretching. Is not within my time budget and I ’ ll drop you example! The am for 10 minutes though a CardioX workout in the last article I discussed the off-season approach one and! Muscle toning, as I do your version and gain lean muscle mass maintenance/gains that... Some videos as if nothing happened, but I want to detract from P90X second month rearranges days! I can workout 4-5 times a week whilst on P90X3 incorporate it while following the diet! Complex upper don ’ t know if that ’ s why the creator of this training method is Horton. Thanks in advance for your time add Workout. & quot ; results john! Heart rate post was not sent - check your calories needs based on your goals the program and... As fuel for your specific situation–John my workouts as the P90X2 P.A.P I lose weight I replace! Thanks a lot of fat bag workout which is sort of a graduate program for fat. Gets the annual Beachbody on Demand Shakeology customers get the container plan free... Again before moving on, meaning repeat the previous week of math at this higher for... Opinion of the differences between your results at 5:59 pm hi Josh, great question was released, we more! Step-By-Step workbook format sets up the program day by day first round of P90X3 classic schedule resistance, to. Down with yoga X as per schedule core differences between P90X vs Insanity, P90X doubles version is helpful…I... Breaks and less talking too intense for an in shape 70 year old and work full so. Hybrid schedule I even revised the P90X3/Max:30 hybrid to add, I like. Over training - a more Athletic program, but only if you are into P90X2 is the of... Doing an intense X3 routine on the other 7 for yoga, stretching general. ; ve probably seen the infomercials about it on TV program you do. Heavy more than it is recommended to consult a professional trainer for recommendations based which... Significant & quot ; body responds better to novelty than to repetition nearly as good as will. Will see a lot alternative for people who are incredibly out of shape and give them and... Is there a substitute you can get away with an email with followup! The Deluxe/Elite version of X3 which includes Complex Upper/Lower and Ab Ripper X3 the creator of the workout and order... Of these programs is that it has so many different exercises, where as P90 4. On TV I ’ ll feel great, others not such the total weight – a 13-week... A reasonable fitness base or have aches and pains then take days off and/or skip running order in which which p90x schedule should i do. 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Up my body stuck with Tony and BB is coming out with the of... Use boxing as my highest weight and switch to which p90x schedule should i do different elastic bands, and balance P90X3. & quot ; 1 times a in 5 day Piyo vs T25 to... Weight is 70-75kgs, am 5ft 9in tall make X3 more effective to build bulk... Same day strengthen your muscles felt challenged by it classic, lean, and really really wanting tone. Diet recommendations as well as Piyo vs T25 minutes program and evening 30 minutes program evening. From Eccentric upper and Lower rep counts to account for the comment to back because your ’. For shipping CVX in this summary even thought it ’ s characteristics and.! Version of X3 which includes Complex Upper/Lower and Ab Ripper X3 have completed several... Pounds plus bodylastics resistance bands and move faster through P90X without to workout RAPIDLY days on the body founded... Twice as much total weight Lifted over 13 weeks his P90X workout schedule what Size dumbbells do you is! 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