P90x Preview... T Minus One Day and Counting
Posted: Monday, April 19, 2010
by Steven Rogers
P 90 X is a workout program phenomenon that has been sweeping the country for the last couple of years. Tony Horton created it in conjunction with Beachbody, which aims for an improved physique in 90 days through rigorous interval training. The program emphasizes full-body fitness, and consists of cardiovascular, strength training, and stretching exercises divided into three 30-day phases, combined with a nutrition and optional supplementation plan. P90X stresses the importance of "muscle confusion" (a term for adding variety through cross-training and periodization), so it switches the order of exercises and incorporates new movements during each phase. According to Horton, muscle confusion prevents the body from adapting to exercises over time, resulting in continual improvement without plateaus. As a former Marine, football player, high school wrestler, cross-country runner, and long distance biker, I thought I'd give it a whirl. I ordered the program and start tonight. I chose tonight because it is Monday and the program calenders all start on Monday (although it says to start on any day you wish). I have reviewed the course and here is a brief breakdown of what we will be doing;
Month 1- Monday thru Saturday exercise lots of exercise. That's about it. We exercise doing routines that focus on each muscle group for anywhere from an hour to an hour and a half 6 days in a row and then taking a day off. They also give you the option of using the rest day to stretch.
Month 2- Monday thru Saturday exercise lots of exercise. That's about it. We switch up the exercises and add some new (muscle confusion)
Month 3- The same as with month one and two, just more changes
At the end of each month there is a recovery or rest week. From what I hear we will need it. Here is a chart of the exercises I found on Wiki.
|
Exercise |
Week |
Muscles Worked |
Type |
Ab Ripper X |
Length |
|
Chest and Back |
1-3, 9, 11 |
Pectorals, Back, Biceps, Triceps |
Strength Training |
Yes |
52:50 |
|
1-3, 5-7, 9-12 |
Legs, Full Body |
Cardio |
No |
58:36 |
|
|
Shoulders and Arms |
1-3, 9, 11 |
Biceps, Triceps, Shoulders |
Strength Training |
Yes |
59:53 |
|
Yoga X |
1-13 |
Full Body |
Stretch |
No |
92:24 |
|
Legs and Back |
1-3, 5-7, 9-12 |
Quads, Hamstring, Calves, Back |
Strength Training |
Yes |
58:56 |
|
Kenp X |
1-13 |
Full Body |
Cardio |
No |
58:46 |
|
X Stretch |
1-13 |
Full Body |
Stretch |
No |
57:32 |
|
Core Synergistics |
4, 8, 13 |
Full Body |
Strength Training |
No |
57:27 |
|
Chest, Shoulders And Triceps |
5-7, 10, 12 |
Pectorals, Shoulders, Triceps |
Strength Training |
Yes |
55:44 |
|
Back and Biceps |
5-7, 10, 12 |
Back, Biceps |
Strength Training |
Yes |
51:36 |
|
Cardio X |
Optional |
Full Body |
Cardio |
No |
43:18 |
|
Ab Ripper X |
Optional |
Abdominals |
Strength Training |
N/A |
16:07 |
Now for the "we" I keep mentioning. I won't be going this journey alone. My close friend Matt will be working out along side me. I have mentioned Matt in my articles before this but called him by his nickname ‘Pork chop' you can probably guess why he is known belovedly as Pork chop. Just a hint… it not because he taste good with mashed potatoes. Pork chop is 28 years old and I don't think he has ever done anything athletic in his life. He is about 5 foot 6 and weighs in around 275 lbs. We will get official measurements before starting tonight. He wears, if I am not mistaken, a size 48 pant. This will definitely be a challenge for him. I on the other hand have always been very athletic, but after a few knee surgeries and becoming a little complacent in my marriage I have definitely developed a bit of a ‘spare tire' or as we say in the south a ‘beer gut'. It's is starting to get away from me as sometime after I turned 30 my metabolism, which up until then had been running rampant, ran off. I am 5 foot 9 and weigh 200 lbs. I have a 36-inch waist. So wish me luck. I will write more on our progress as we progress. And try to upload before and after pictures on day 90.
