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Based on questions we are getting here are some suggestions for building mass with P90X

First off, this thread is addressing those who've finished a round of 90X Classic. That is the base we're assuming that you're working from. Whether or not you want to get bulky, the all-around nature of the 90X program should be a requisit base. If you've finished 90X than it's assumed that you are on good muscular balance, with ample core strength and suppleness to allow you to lift heavier weight without a risk of injury. Note: there is always a risk of injury doing any type of lifting--any type of anything, basically. But if you are well balanced in the relation between prime mover and stabilizer muscles, you're supple enough to handle the rigors of plyometrics, and you have the core stability to handle Yoga X or Core/Syn, then your risk of injury during heavy lifting is highly minimized.

This phase is primarily focused on obtaining muscle hypertrophy (growth). Muscles grow in response to progressive overload. To progress the overload beyond 90X, we're going to need some weight. It's recommneded that you have more weight avaible than you did for 90X. It would also be beneficial to have some weight that could be harnessed to your body, which would add resistance to the many body weight movements of 90X. Diving vests are good for this, as are harnesses that you can add weight to. A backpack could work, too, but try and pack it so that your weight doesn't shift during the movement.

You'll notice more rest during this program than during 90X. The higher the intensity, the more rest is required. The more resistance applied to movements, the higher the intensity becomes. These workouts may seem easier than X work--and especially X plus. This is because they are not targeting caloric burn, cardiovascular benefits, muscular endurance, or other synergistic effects and, instead, are focused more on pure muscular hypertrophy that comes for generating high levels of breakdown and then resting until it's ready to be stressed again.

This, however, will not be a power program that would be focused on absolute strength. This would mean even more intensity (fewer reps) and more rest. We are concerned during this phase with hypertrophy first and foremost. If your goals are different use this plan to base off of and tweak as necessary.

I also wanted to thank you for doing this in response to my question and to let you know that I found the new thread. I'll be checking in and look forward to the new program.

I'm going to post a first phase using standard workouts, with only Legs & Back being abridged. The difference between what you'll do here and what Tony says is no pacing. Do each set to failure (if you can add enough resistance), and try not to exceed 10 reps. I would suggest beginning with a weight you can only do 6 or so reps with. As soon as you hit 10 with that weight, add more. Of course, you'll probably need to lower the resistance of the course of each workout.

Do these reps SLOW and in control. Speed is for power, but 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.

I'm starting using X only. Later I'll add options for X Plus and One on One.

Keep in mind that your caloric burn is based more on resistance than total movement. There is not nearly as much cardio and your average heart rate will be much lower than during Classic 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. Monitor your calories as necessary. Just make sure that you eat enough.

I will finish this with a 'get ripped' phase for those of you who choose to eat more in favor of mass and want to lose some body fat.

Phase 1 - 3 weeks

1 - Chest, Shoulders, Tris
2 - Cardio X, ARX
3 - Legs & Back (with no back)
4 - X Stretch, ARX or X Plus Core
5 - Back & Bis
6 - Yoga X

Transition Week

1 - Core Syn
2 - Yoga
3 - Plyo
4 - X Stretch
5 - Core Syn
6 - Yoga

Keep me informed on how this is going. We can always make adjustments.

Very interesting point about calorie intake on this gaining program. On my own, I already modified my X approach for lower reps (6-8)with the goal of maximizing gains in size. I've been doing this while following the standard P90X nutrition plan (2400 calories for me). I know I have definitely had longer breaks and a lower heart rate in the resistance workouts because of the lower reps I've been doing.

I seem to be putting on lean weight pretty quickly. It will be interesting to see if my fat loss plateaus at all (I have decreased BF% a bit so far, into my 5th week of the X; roughly 3 weeks of it was on the low carb fat shredder plan). If so, I'll be able to adjust my phase 3 diet pretty easily, I think, and use that nice, new muscle mass to shred right up!

Thanks for your work on this!

tz

GetfitCPL,

To do X for results as designed, the proper cadence is what's done during the workouts. But different cadences are appropriate for different goals. What's utimately important is form. No matter how fast you go, it's vital that your form remains intact. Otherwise you risk injury.

Going to complete failure on each set will maximize hypertrophy but you could lose other elements of the workout, which is why Tony tells you to pace yourself. So it really all comes down to goals. Since your goal is to finish a round of 90x, I would recommend you find a weight and cadence where you can get through the workouts. It's okay, and recommended, to fail at times during a workout. But you don't want to push yourself into a scenario where you're failing so badly on the first 10 exercises that you can't go on.

This is interesting. I just finished a year of X workouts and have decide to go into a muscle buliding pahse for 30 days. I have upped my cals (all clean) and my weights.

I will give this a try for 4 weeks and see how the results are. I am at about 8% BF now. And here is a most recent picture for reference. Now I have a goal for 30 days!
[IMG]http://i288.photobucket.com/albums/ll174/mineshaft517/100_4506-1-1.jpg[/IMG]

I did back and Bis today so I will continue from there.

Russ

I love this post! I have a question. I have done multiple rounds of the X and I am currently doing a program I created myself that is actually quite similar to what is laid out so far here. I am taking my on-line final exam through ISSA for certified fitness trainer. I wanted to work on my hip and stomach area more so I incorporated specific targeted leg exercises and one day a week I do legs and the second time I do them that week, I do it with biceps and triceps, but I don't repeat all the leg exercises I did the first time that week, as the second one is really honing in on areas I need to improve.

My question actually has to do with pull-ups, however. I am female, and can do 8 reps of 30 lbs. each hand of bicep curls, but yet, I still can only do one unassisted pull-up. The rest are assisted. Now, it baffles me because I have been doing the X for a long time and my own program that is similar to the X in many ways, and can curl that much weight, and yet cannot do more than one unassisted pull-up. I realize the pulls use primarily your shoulder and back muscles, however, those are strong as well. When I do lawnmowers, for instance, I use 45 lbs. What gives? Any suggestions at how I could improve upon that?

I did my program in 3 phases just like the X and I am going into my 3rd phase next week. I was thinking for my next round, (after this phase), I am going to mix it up, to always have that muscle confusion. would it be more advantageous for me to do more 'weight' related sets versus the push-ups and pull-ups? I will still incorporate push-ups and pull-ups because I know that is what is helping me continue to lean out on top, and I think they are great, but I wondered if using weights in those muscle groups would be beneficial as well.

By the way, I still need to lean out more. I carry my weight in my hips and abdominals. I am 5'3" at 21.3% bodyfat, using calipers.

Thanks.

Laura

Hey Steve,

I too have finished P90X and have found that i became a little too lean for my liking. I've compiled a tentative workout schedule that I think will help me gain more mass. I've cut out some of the cardio and focus on the muscle building workouts. Important to keep in mind that i cannot do plyo in my apartment due to noise complaints. Also, i found that after P90X my chest wasn't where i wanted it to be. Anyways here it is:

Monday: Chest n' Back and Ab ripper
Tuesday: Shoulders and Arms
Wednesday: Legs n' Back and Ab ripper
Thursday: Chest, Shoulders, triceps
Friday: Yoga X (maybe Ab ripper, might do it saturday)
Saturday: Biceps n' Back
Sunday: X Stretch


Do you think this would be an efficient workout to more successfully gain mass? I feel like it gives my muscles time to rest. I suppose I'd do it for 3 weeks and then throw in a normal recovery week?

Thanks so much, Steve!!!

I’d like to throw out an alternative P90X Mass workout and get your opinion on it. As you may remember, this post came up primarily because I did not like the schedule for Ten Minute Trainer – resistance training of same body parts on successive days, and I did not like the frantic pace and excessive reps for the resistance part of P90X Plus which I felt were more conducive to wear and tear on the joints and did not provide a significant amount of muscle growth.

In my opinion, the schedule for P90X is pretty close to ideal - resistance training every other day with cardio, yoga, and stretching on the off days. I don’t think the schedule needs to be tweaked. The only disadvantages of P90X are that it is time-consuming and when it comes to building mass, there are some exercises where too many reps are done at low resistance. You correctly pointed out that this is an inherent problem for exercises that depend upon body weight resistance, because at some point after your strength goes up and your body weight goes down, you need to do a ton of reps to fatigue the muscles. The exercise where this seems to be the greatest factor for me is pushups. Even in round 2 of Chest and Back I am usually able to crank out 30 or so.

I think doing a round of P90X Classic with the following modifications might ideal:
Chest and Back – put some weight in a backpack for the pushups to bring down the reps to the 6-10 range. Do one set only at the higher weight (no repeat) – cuts down the time of the workout. Do ARX as normal.

Shoulders and Arms – wherever Tony says 16 reps, cut it down to 6-10 using higher weights. Again, do one set not two. Skip Side Tri-Rises – also a high rep exercise and one that it is difficult to add weight to.

Legs and Back – Keep all reps in the 6-10 range (vs. 25 Balance Lunges, and Calf-Raise Squats and 75 reps of Calf Raises, etc).

Also, with greater weight, may need greater recovery between workouts. I may want to put in an extra day off between resistance workouts using either the Stairmaster or a TMT cardio tape on that day to keep the calories off and the heart conditioned.

Chair dips is another exercise that relies on body weight and I usually get into the high rep area. Here again, some weight in a backpack turned around so the weight is in the front should do the trick to lower the reps.

Please let me know what you think.