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The P90x Guide

By Edited Nov 13, 2013 0 0

Table of Contents

1. Intro

2. Does It Really Work?

3. Equipment

4. Exercises

5. Schedule

6. Breakdown

7. Diet Plan

8. Conclusion

Hey there guys I want to talk to you a little about P90x, what its all about, and how you could survive it and get amazing results! First off P90x was made by Tony Horton, who will be your trainer throughout the program, and believe it or not he is 50 so if he could do this program at that age so can all of you! P90x is based completely off of a concept called "Muscle Confusion". Instead of getting that gym plateau effect we all fear, P90x stops that from happening by introducing your body to new routines and exercises once your body gets used to it. 

Does It Really Work?

If someone were to ask me this question I would say absolutely! If you give it your all and don't make excuses of why you can't do it nothing will stop you from getting those amazing results that you are looking for. You could be looking at the infommercials every night and think its impossible for everybody to get these results, but the truth is you get what you give. If you follow what Tony says everyday, follow the diet, and keep pushing play everyday, those results will be yours!

Equipment

1. Chin-up bar

2. Dumbbells (Weight varies person to person)

3. Chair

3. Push-up bars (optional)

4.Yoga Blocks (optional)

5. Workout space (at least 6 ft. by 6ft. area)

6. DVD Player

 

Exercises

P90x consists of 12 discs:

1. Chest & Back

2. Plyometrics

3. Shoulders & Arms

4. Yoga X

5. Legs & Back

6. Kenpo X

7. X Stretch

8. Core Synergistics

9. Cardio X

10. Chest, Shoulders, & Tricep

11. Back & Bicep

12. Ab Ripper X

Now this might seem like alot, but trust me they are only as intimidating as you want to make them. They are all typically about an hour long, with the excpetion of Ab Ripper X which is only 16 minutes and usually done on days that you are not doing cardio. 

Schedule

 Heres the schedule:

Weeks 1-3

Chest & Back + Ab Ripper X

Plyometrics

Shoulders & Arms + Ab Ripper X

Yoga X

Legs & Back + Ab Ripper X

Kenpo X

X Stretch  or Rest

Week 4 (Rest Week)

Yoga X

Core Synergistics

Kenpo X

X Stretch

Core Synergistics

Yoga X

Rest or X Stretch

Weeks 5-7

Chest, Shoulders, & Tricep + Ab Ripper X

Plyometrics

Back & Bicep + Ab Ripper X

Yoga X

Legs & Back + Ab Ripper X

Kenpo X

X Stretch or Rest

Week 8 (Recovery Week)

Yoga X

Core Synergistics

Kenpo X

X Stretch

Core Synergistics

Yoga X

X Stretch or Rest

Weeks 9 & 11

Chest & Back + Ab Ripper X

Plyometrics

Shoulders & Arms + Ab Ripper X

Yoga X

Legs & Back + Ab Ripper X

X Stretch or Rest

Weeks 10 & 12

Chest, Shoulders, Tricep + Ab Ripper X

Plyometrics 

Back & Bicep + Ab Ripper X

Yoga X

Legs & Back + Ab Ripper X

Kenpo X

X Stretch or Rest

Week 13 (Final Week!)

Yoga X

Core Synergistics

Kenpo X

X Stretch

Core Synergistics

Yoga X

X Stretch or Rest

Breakdown

Alright guys now you are all set to go! In this section I'm gonna tell you what my experiences with each disc and month were and if you are having similar experiences, I want you to not get discouraged and keep going.

Chest and Back

This was an absolute wake-up call for the program. Tony hits you pretty hard with this day and since its your first day you definately might feel a little discouraged as soon as you start, but believe me you can only get better. This video is a pretty constant set of pull-up to push-up routine which could wear you down. With the pull-ups, if you are unable to do them or can't do many of them I encourage you to use the chair as support. This doesn't mean you are weak, it just gives you some extra help and also helps you get more reps in for max results! I recommend you definately pace yourself during the first round of this video as you will do each exercise twice. DO NOT STOP BEFORE YOU REALLY SHOULD! P90x is all about pushing yourself and you definately have to for this video! As for Ab Ripper X after this, you may find it a little difficult to do it, but you will get better with time. The day after you will feel soreness in your chest especially towards the outer pectoral region.

Plyometrics

Get ready to sweat and breathe! DO NOT EAT AT LEAST AN HOUR BEFORE! Plyometrics is the most intense of the cardio discs and can be quite challenging to keep up with them all at first. This is the one disc where you are going to either have to press pause or take more breaks at first than Tony and the gang. The exerices only last roughly 30 seconds until the 4th exercise which is usually 1 minute and less impact than the others. This is all jump training and really gets you sweating and breathing. I was swimming in my own pool of sweat after this one. As far as losing that flab, it works miracles. There are modifications you can do for each move when you are starting to feel wasted. The day after your calves and thighs will be very sore especially after your first time. I had trouble walking up stairs. This video plain and simple give it all and listen to Tony's motto of "Do Your Best and Forget the Rest".

Shoulders & Arms

Ready to work that arm like never before? This video contains exercises to work your shoulders, then your biceps, then your triceps. If you are looking to increase your muscle, more weight and less reps is necessary (8-10). If you are looking to tone your arm and not really gain muscle mass, lighter weight more reps is necessary(12-15). Some exercises Tony specifies that everyone does 16 reps and usually a little lighter weight is necessary to complete all the reps. You will feel every muscle working in this video and the first time you do it your bicep and tricep will be dead. I even came to a point where my left bicep wouldnt bend during the video from working it so much. This video is pretty much standard weight lifting and should not be difficult to get the hang of. Ab Ripper X could be a little difficult to do after, but definitely manageable.

Yoga X

If you aren't very flexible, this may not be the exercise for you. It is also the longest DVD at an hour and a half. When I first started this, I felt as though I would never make it through. It is very repititious and my least favorite. I do recommend investing in some yoga blocks if you are not up to par on your flexibility as they did seem to help. The first part of the DVD does require quite a bit of strength as well, but later on it is pretty much just poses. The one thing I recommend to get through it is to have some peace and quiet and clear your mind of everything, it truly helps.

Legs & Back

Your thighs are going to be killing you after this one! Tony uses a lot of lunges in this one, but with a little twist on each. This exercise really works your legs nicely and the results are shown immediately. Also, doing the chin-ups in this one are much easier since you are working your legs instead of your arms this time. If it is your first time, I recommend holding off on adding weight when the exercise doesn't require it and working your way up over time. 

Kenpo X

This one is very fun to do. It is a mix of martial arts and cardio and makes a nice even blend. Like a boxer, you are working your core, arms, legs, and back all at the same time with this one. Tons of kicking, punching, and twisting techniques that Tony puts you through to make it also a learning experience. It is pretty simple to get the moves down and you should have no problem conquering this day. The only thing i can recommend for this one is do not snap your joints. This could cause problems later on in the exercise or thereafter. 

X Stretch

I think this DVD is both good and bad. I think its good because the stretches are wonderful and you feel them through every muscle used. Its fairly easy and not much of a workout, but hey thats what stretching is. If you are feeling pain in your muscles, I recommend doing this one on your rest day. The only reason I think this DVD is bad is because it is on your rest day. I think everyone deserves a rest after going hard for 6 days!

Core Synergistics

I love this video. This is important for all the other DVD's as it strengthens your core which is very important for muscle gain and endurance. Your core is not just worked, but your abs, back, chest, arms, everything are all worked in this video. It is a good DVD to throw in for the recovery week since you still get that upbeat and hardworking DVD. This will get your abs nice and cut as well. The one complaint I have for this video is the bananas. This is difficult to do so just do your best and forget the rest with the difficult exercises included!

Chest, Shoulder, & Tricep

Getting to this video signifies you are done with your first month! Now this one is a more intense version of Chest & Back. Although the pull-ups are cut out, the push-ups get a little more intense in this one. Push-ups such as slow motion, one-armed, plyometric, and sliding are introduced and can be quite difficult at first. Don't feel like you are weak if you have to drop to your knees to push out a few more reps! The guy in the video does the same and Tony recommends you too. You will feel pretty wasted the first time, but your muscles will increase and your chest, shoulders, and triceps will feel great! 

Back & Bicep

Probably my favorite video of the program. Your biceps will be worked to your max and your back will be doing similar pull-ups, but also a few new exercises are thrown in there. I definitely recommend having at least 2 sets of weights for this one. You will need your heavier and lighter weight especially for the last exercise. The difficulties I had in this one were the towel pull-ups and my biceps would be dead during reps. Pace yourself and take breaks when needed even during sets. All in all this one is pretty simple and basic and you should have a good time with it!

Ab Ripper X

This will work your abs like never before. This is done after your weight lifting days, but i even did it on my off days if i felt good. Your legs will be worked pretty well in this too since the weight of them is usually what is making the abs workout to their max. This can be pretty difficult since you will probably be wasted from your exercise and they are doing 25 reps per exercise. Do as many as you can for each exercise and don't just stop! This can be intimidating, but your abs will gain strength quickly and soon you will be able to keep up with them. Fifer scissors were probably the hardest exercise for me since it requires holding your legs in the air for quite some time. The one complaint that I hear commonly, even from my friends, is that this hurts your lower back. I recommend doing this on a yoga mat to add comfort, but you will still feel somewhat pain in your lower back.

Cardio X

This one isn't really done in the program, but rather an alternative to Plyometrics if you are not ready to tackle that one. This one is a mix of everything else and is not nearly as intense as plyometrics, although it can still be challenging. The only other thing I can say about this one is that I would substitute this one for Yoga X either to save time or simply because I am not a fan of Yoga its your call!

Diet Plan

You can exercise all you want, but not having a healthy diet could ruin all of your hardwork! The diet plan they give you is quite detailed and also contains some recipes for how to make certain dishes. I found their meal plan to be actually expensive for the meals. I would say that if you have the money and are willing to spend it, go for it and follow the meal plan strictly, if not then heres some suggestions. First off, DRINK WATER! Believe it or not, once i cut soda out, weight was going rather quickly and it is also going to keep you hydrated for those intense exercises. Try to cut your fast food and eating out. Cooking a meal inside will help you see whats going into your food and help you maintain calories and fat that your body is consuming. Try a protein supplement along with a dietary supplement. Protein will create lean muscle and give you a nice toned look, also it is great to combine with meals or even have as a meal on its own. The dietary supplements help greatly with giving your body and muscles the vitamins they need for growth and energy. The P90x products they sell for these taste and work great. Try and proportion your food intake. Try and eat until satisfied, not full. It's ok to eat a little more every now and again, but don't ruin your hardwork by not eating good. Try eating fruit as a snack or possibly a vegetable, it could make a world of difference in having a variety for your diet. Thats pretty much the diet in a nutshell.

Conclusion

Tony Horton really made a great program here and it works extremely well. I started the program at 200 lbs and now i am 173 and my muscles have increased greatly. Everyone can do this! You have to believe in yourself and keep pushing play everyday and the results will be there before you know it! After those 90 days your body is going to feel so great that your going to want more and more! I am now on my 2nd round and I want to continue doing this as a daily routine. Well thats all for now guys, I hope you get amazing results and get your fitness level exactly where you want it. Goodbye and good luck! 

Smile

Comments and questions are welcome!


P90X(43590)

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