I get a lot of questions about How To Bulk/Size Up with P90X. I have done some research and found the excert below from a the Beachbody Fitness Advisor Steve Edwards.
I do suggest you complete P90X Classic version before you try this method.
-Excert From Fitness Advisor Steve Edwards.
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.
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
3 – Legs & Back (with no back)
4 – X Stretch, or X Plus Core
5 – Back & Bis
6 – Yoga XTransition Week
1 – Core Syn
2 – Yoga
3 – Plyo
4 – X Stretch
5 – Core Syn
6- Yoga
To Your Success,
Rob Humphrey
Team Beachbody Coach
PledgeToStayFit.com is a
Insanity Workout is very informative. The article is very professionally written. I enjoy reading pledgetostayfit.com every day.
That’s funny, I just started trying to get bulked up with a modification of my own by using the p90x workouts. I have broken it out in a 2 week regimen. Week 1 – legs & back, Shoulders & Arms, Chest & Back. Week 2 Shoulders and Arms, Legs & Back, Chest, Shoulders, and Triceps. In between days I do my abs. I also slow down the workouts so I can do slow reps to failure, thanks Mike Mentzer. My workouts usually last about 30 minutes, anything more and I am usually too fatigue to give it my all. I am focusing on a balance diet, with my main focus on making sure I have my shake ready to go right after I finish my workout. Have had to focus on eating more, quite difficult when for a year all you have been doing is dieting. I went from 200lbs down to 160 in about 6 months, I eventually plateued so decided on gaining muscle. Results have been pretty amazing, I got family members now thinking that I am on steroids. I have definitely developed some muscle mass, but also a little fat, nothing too noticible, unless your starring at it on a daily basis.
So yes, you can bulk up with p90x, with anything really, as long as you stress your muscles enough, and continually add a layer of difficulty.
I did the modified bulk version of P90X after 4 rounds of classic P90X. I am 6’7″ and was at 191lbs with 5.1% body fat. I did 2 modified bulk rounds that I started last Sept and finished in April this year. I was up to 237lbs and 14% bf. I did 2 rounds of classic again this summer and just finished this Monday. I am down to 205lbs and 9%bf. I figured this is about 5lb muscle gain in 8 months of bulk. From what I have read you can expect to gain 5-10lbs of muscle a year. That all said I am curious how some of the exercises are done to hit the targeted reps. For instance a lot of the moves in legs and back are extremely hard to use weights. I used a different leg workout.
I substituted bench press for the push ups and tried to mimic the grip. I also did weighted push ups with my powerblocks in a old northface back pack. I weighted my pullups also with the pack. Just curious how others are doing the workouts for bulk.