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Gaining Mass with P90X

Can you gain mass with P90X?

The quick and easy answer is Yes, but we all know gaining mass is neither quick nor easy.  I am sure you have heard me say before that P90X was not designed as a mass gaining program.  It is a fitness program designed to get you in the best overall shape.  Which means getting the most gains in specific areas like speed, strength, flexibility, and muscle growth.  I still feel that doing the classic program this is the best way to get in the overall best shape of your life but If you are looking for mass gain only then keep reading.

Gaining mass with P90X involves tailoring the program and nutrition to fit those goals.  This is one of the things that make P90X such a great program…the fact that you CAN tailor it.  A big misconception from non-believers is that P90X can only make you lose weight…that is just not true.  I started at 150lbs and at 17% body fat.  After my 90 days were done I had dropped to 8% body fat and gained around 10lbs.  Was this huge mass gain?  No, it wasn’t “bodybuilder” huge, but it was significant.  And I wasn’t even trying to gain mass.  The point is that it can work for whatever your fitness goal happens to be.

Who should try tailoring P90X for mass?

  • Those who consider themselves “hard-gainers”.
  • Those who are already low body fat % (under 10%) and want to put on weight
  • Those who have already gone through the classic P90X and are looking to increase gains

Keys to gaining Mass with P90X

  1. Nutrition: More than half the people I talk to want to gain mass.  Those that do aren’t gaining it currently because they aren’t eating enough.  Nutrition can be the key to gaining that extra muscle that you are looking for.  If you don’t know if you are eating enough calories then refer to page 5 of the P90X nutrition guide.  If you still aren’t gaining then increase those calories by 200-400 per day until you start to see results.  Keeping a higher ratio of carbs is key to gaining mass.  Shoot for 40/30/30 or 30/50/20 Protein/Carbs/Fat ratios.
  2. Resistance:If mass is your goal then you need to use the proper resistance equipment.  You aren’t going to gain mass with 10lb dumbbells.  The easiest way is to buy free weights or adjustable dumbbells.  Resistance Bands also can create the proper tension.  To make mass gains you need to find ways to make your muscles fail at the proper number of reps.  You will want a variety of weights like a weighted vest, ankle or wrist weights to add resistance to all the moves you are doing.

The Schedule:

Before you start, make sure you recognize the proper reps in each phase.  Also you will see a lack of the highly intense Cardio routines.  This schedule won’t burn as many calories as classic P90X.  If you are looking to burn body fat while gaining mass, then this might not be for you.  What you can do is use the Sprint 8 HIIT technique a couple times a week if you want to add more cardio.  This schedule focuses on resistance and recovery.  You break down your muscles working out but you need recovery in order to let them grow.

You will not have to keep pace with the videos.  You should pause for a brief time when necessary.  Do not, however, use the pause button simply to increase the time between exercises.  Do each set to failure (if you can add enough resistance; if not, get as close as you can), and don’t exceed your targeted number of reps.  Make sure you use good form and control each movement.  Speed is for pure power, not size.  So here is the Mass X schedule, courtesy of Steve Edwards:

Block 1, phase 1
Weeks 1 through 3

  • Day 1: Chest, Shoulders, & Triceps
  • Day 2: Cardio X, Ab Ripper X
  • Day 3: Legs & Back
  • Day 4: X Stretch; Ab Ripper X or Abs/Core Plus (from P90X Plus)
  • Day 5: Back & Biceps
  • Day 6: Yoga X
  • Day 7: Off

Targeted number of reps: 8 to 12 (focus on 10 to 12)

Block 1, phase 2
Weeks 4 through 6

  • Day 1: Chest & Back
  • Day 2: Cardio X, Ab Ripper X
  • Day 3: Shoulders & Arms
  • Day 4: X Stretch; Ab Ripper X or Abs/Core Plus
  • Day 5: Legs & Back
  • Day 6: Yoga X
  • Day 7: Off

Targeted number of reps: 8 to 12 (focus on 8 to 10)

Recovery Block
Week 7

  • Day 1: X Stretch
  • Day 2: Yoga X
  • Day 3: Core Synergistics
  • Day 4: Kenpo X
  • Day 5: Yoga X
  • Day 6: X Stretch
  • Day 7: Off

Block 2, phase 1
Weeks 8 and 9

  • Day 1: Chest, Shoulders, & Triceps
  • Day 2: Cardio X, Ab Ripper X
  • Day 3: Legs & Back
  • Day 4: X Stretch; Ab Ripper X or Abs/Core Plus
  • Day 5: Back & Biceps
  • Day 6: Yoga X
  • Day 7: Off
  • Day 8: Chest & Back
  • Day 9: Cardio X, Ab Riper X
  • Day 10: Shoulders & Arms
  • Day 11: X Stretch; Ab Ripper X or Abs/Core Plus
  • Day 12: Legs & Back
  • Day 13: Yoga X
  • Day 14: Off

Targeted number of reps: 6 to 10

 

Block 2, phase 2
Weeks 10 and 11

Same schedule as weeks 8 and 9
Targeted number of reps: 4 to 8

Block 2, phase 3
Week 12

Same schedule as weeks 8 and 9
Targeted number of reps: 4 to 6

Gaining mass with P90X is completely possible if you pay close attention to your nutrition, supplements and use the proper weight.  If you follow the schedule listed above, apply a clean, high calorie eating plan and take the proper supplements than you will gains mass with P90X.  Please feel free to comment or visit me on Facebook with any questions.  You can also email me at scal11083@beachbodycoach.com

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