The P90x Manual & P90X Fitness Guide
This section of our blog covers all you need to know about the P90X Extreme Fitness System. This in an online P90X Manual intended to cover the basics about P90X. For more detailed information, please be sure to read our P90X Reviews or visit our P90X homepage.
Is the P90X Workout Right For Me?
If you’re unsure whether or not you are in good enough condition to take on this extreme fitness program, see the minimum suggested requirements in the Fit Test section of this guidebook. If you are unable to perform the minimum required reps for most of the exercises (or find the need to call the paramedics within minutes after popping in the first video), P90X may still be for you… but not just yet. In such cases, we would advise you to complete Beachbody’s Power 90 or 10-Minute Trainer before progressing to this advanced program. Finally, it’s best to consult with your physician prior to beginning any exercise program, especially one as intense as P90X.
The P90X Workout is an extreme fitness program designed for individuals in top physical condition and health and, therefore, should NOT be attempted by someone who does not meet the minimum fitness requirements outlined in this guidebook or by someone who has any history of health problems, including, but not limited to, heart, respiratory, knee, shoulder, or spinal (back or neck) problems. This warning must not be discounted. There are many fitness alternatives if you have any physical or health condition or are prone to injuries-but P90X is not one of them. The user assumes all risk of injury in the use of this program.
Does The P90X Really Work?
Yes. And the answer to the HOW? is “Muscle Confusion.” By providing an extensive variety of different moves that take time to master, P90X is continually challenging the body’s muscles into new growth. The more you confuse the muscle, the harder your body has to work to keep up; the more variety you put into your workout, the better and faster your results will be.
The flaw with many fitness products is that they lead to a “plateau” where the body becomes accustomed to the routines, resulting in diminished effectiveness. The P90X Workout avoids this plateau effect by switching things up to keep the body guessing for the entire 90 days. This means IT NEVER GETS EASY. By breaking old routines and opening new doors, secondary and tertiary (that’s “thirdiary” , but thirdiary is not a word for some reson) muscles are constantly being activated and developed. P90X will continually challenge your body with its Muscle Confusion technique, utilizing what we call training “blocks”.
P90X Fitness Guide: Training Approach
Each training block consists of three weeks of intensity, followed by one week of recovery. (Note: Don’t be mistaken by thinking that the term “recover” means lying on hammock all day while sipping drinks with tiny umbrellas in them. The “recovery” week is defined in more detail later in this section.)
You will complete 3 training blocks in your 90 days, each building upon gains made in the previous block. Nothing stays the same for long in this program. Routines are frequently switched, and aching muscles pay the price early on if you push yourself too hard. But for those animals able to both pace their intensity, and hang in there and give it all they’ve got for 90 days as they get stronger, the payoff will be tremendous. Please refer to you P90X Manual for detailed information of each one of these phases.
Within each training block there are also 3 phases: 1)The Adaptive phase, when the body learns how to do the new set of exercises; followed by 2) the Mastery phase, when the body responds to these exercises and experiences changes; and finally, 3) the Recovery phase when muscular healing occurs and your body grows strong, ready to be “confused”, when muscular healing occurs and your body grows strong, ready to be “confused” again.
Remember the body gets stronger while at rest, so the value of a well – designed recovery week – like the one in P90X – is essential to getting the most out of any exercise program. Don’t let the name fool you; P90X’s recovery week is no walk in the park. It will probably challenge you as much as any other week in this program. However, it will provide a break from heavy resistance training and will allow the micro trauma (small tears in the muscle) accumulated over the prior few weeks to heal so you can push harder during the next training block.
Quick Adaptation and Longer Growth Phases
Any time you present your body with a new physical challenge, it must learn to develop a new set of “engrams,” which are neuromuscular patterns developed in order to do the new movements. This learning process is referred to as an adaptive phase, which usually lasts 2 to 4 weeks, but may last as long as 10 weeks for untrained athletes. For this reason, more basic workout programs change your schedule less often. The more advanced the program, the shorter the training blocks, because a finely tuned body will adjust to new exercises much more quickly. The P90 Workout X follows the “three weeks on, one week off” pattern favored by athletes at the pinnacle of sport.
The body always follows an adaptive phase with a dramatic growth phase. It then will naturally plateau as these movements become second nature. In P90X, ce call the first block the adaptive phase. During the first month, your body will be in a state of neuromuscular confusion. Then, just when it feels it’s getting it down, you’ll switch again. In the successive blocks you’ll adapt more quickly, leading to longer growth phases. This way, instead of hitting a plateau somewhere along the line, your growth curve will continue to climb skyward.
What You Can Expect with P90X
- To get in the best shape of your life.
- To develop skill, coordination, and flexibility you never dreamed possible.
- To sharpen you knowledge of smart eating and discover healthy diet choices.
- And you can expect to sweat. A lot.
Just keep in mind that not all men and women are created equal. We come in a avariety of shapes, sizes, and strengths, and therefore should have different expectations when it comes to results. P90X recognizes these differences and is designed to ensure that each individual is able to achieve their personal fitness goal. And that means YOU will achieve your goal.
From intense weight training to extreme yoga, you’ll experience a variety of unique and challenging moves that will slim, strengthen, tone, firm, and add muscle mass. We will teach you how to control your results so you get what you want. With P90X, you can take your body where you want it to go.
The P90X Wortkout is unlike any other exercise program ever devised . With a total of 12 separate workouts containing hundreds of unique movements, this comprehensive fitness program will vault you to the next level and then some.
Click PLAY to watch this BRUTAL P90X Video!