Sorry, but P90X SUCKS.
So, I am sure this post will draw the ire of quite a few people. I realize the immense popularity of P90X, but let me explain just why it sucks more than it doesn’t suck (does that make sense?)
First, why P90X doesn’t suck.
Anything that makes you get off of your ass does not suck. Richard Simmons and Sweatin’ to the Oldies made thousands of people get off their ass, so it has some benefit. A lot of people are black belts in Tae Bo – as ridiculous as you may look practicing this imaginary martial art, the fact that it involves movement (which is always better than doing nothing) means that Tae Bo doesn’t completely suck. So, considering the “get off of your ass” factor, these ridiculous exercise videos at least have one positive thing going for them. So, compared to doing nothing, any exercise plan (even one that is endorsed by Billy Blanks, Richard Simmons or “America’s Mullet” Tony Little, has some value.
Why P90X Completely Sucks…
First and foremost, a cookie cutter program for the masses is like one type of automobile for everyone. What if you didn’t know anything about cars, but someone told you about the 1993 Mazda Miata? Let’s see – you are a mother of 3, yet you buy a two seater… Sounds like the cookie cutter Miata doesn’t fit your needs.
While P90X has different “models” (to use car terms), it is still designed for the masses. One size simply does not fit all when it comes to exercise programs, because no two people are alike. No two conditions or physical shapes are completely alike. No two people have the exact same weaknesses and strengths, and no two people need an identical training program.
For the most part, P90X is a simple cardio and calisthenics video. Don’t get me wrong – that isn’t terrible. I’d consider that good. But on a scale of good, better, best, well, you see where good ranks. Let me explain overload.
Take two brothers that have identical DNA, genetics, etc. Put one on an island with his 150lbs of weights and the other brother on another island with unlimited weights. They can follow whatever exercise program and use whatever exercise philosophy or principle they want (supersets, giant sets, drop sets, rest pauses, etc, etc). As long as the weight is not the limiting factor, both will continuously make progress. However, when each brother adapts to the many different exercises they can do with 150lbs, the brother that has an unlimited supply of weight will continue to add lean body mass (see my last post about the importance of lean body mass, metabolism and fat loss – this goes for females as well – lose fat by gaining lean body mass, and no, females, you are not going to turn big and bulky). Re-read that: once weight is the limiting factor, the guy with the limited weight stack can do whatever he wants (as many sets, reps, calisthenics and any other exercise, etc), but since his body has adapted to the limiting factor of resistance (weight), his progress in muscle growth will be greatly limited, while the other guy can continue to progress by simply adding more weight forcing the body to adapt.
P90X focuses on doing more and more reps, more sets, etc. Since it’s designed for the masses, adding more weight isn’t really built in. Think you can go from couch potato to model hot with a few exer-bands and push ups? Maybe, but a legitimate, well-designed training program that includes weight training would greatly reduce the time needed to do so.
For the most part, videos like P90X prey on the misconception that some people just want to “tone up” versus “get big and bulky”, as so many women fear is actually possible. As I mentioned in the last post on the Caveman Program – muscle is either growing or going away – there’s no toning… Maintaining muscle mass (by inducing growth at a slower rate) versus reducing body fat is how you obtain the desirable lean appearance. That does not mean “higher reps for sculpting” or higher intensity training for definition. That’s bullshit created by the Jillian Halls or Tony Hortons of the planet.
Here it is laid out in a very simple formula: Weight training is used to stimulate the muscles for growth; loss of body fat is obtained via nutrition and cardio and adding lean body mass (thus increasing metabolic rate) via the proper nutritional and training regimen.
There are two reasons to lift weights: to increase muscle size or to increase muscular endurance. There’s no “lighter weights will get you ripped” in that bold print. It is impossible, regardless what rep scheme or relative weight you use to “tone” a certain group or to spot reduce fat. Crunches do not make your stomach more appealing. Tricep exercises do not burn the fat off of the back of the arms. Hamstring exercises will not remove the fat off of the back of your legs. However, most personal trainers are misinformed (or simply idiots) that can’t grasp this simple concept. As I mentioned in my last post, there are many different reasons to use various rep, set and weight schemes (safety, condition, what’s necessary for overload). But as soon as you learn that “toning” cannot be achieved by a certain rep scheme and that you will not grow “big and bulky” with another rep scheme, you’ll be much better off. At a certain point, you need to “buy more weights” – that may sound like you won’t plateau quickly, but as anyone who will learn that is serious about overload, you get stronger quickly – and a living room full of dumbells isn’t my idea of efficient or convenient.
As far as the fear of getting abnormally muscular? Let go of that thought. Gaining large amounts of muscle is an incredibly difficult task that takes years (yes, YEARS) to achieve. There are plenty of people that WANT to gain lots, but it’s just as easy as moving weights – it requires constant progression and a well designed nutritional program to achieve. Note to the ladies: hormonally, it is even more difficult for you to become muscle bound – it will not happen by accident.
While I will not disagree that P90X isn’t a bad program for someone who would otherwise do nothing at all, it is by no means the end all of exercise programs. Sure, you’ll sweat if you do that, but you’ll sweat in July in Texas walking to your car, and that did not increase your fitness level.
While I do think it is a great way to increase one’s cardiovascular capacity and help someone that has never really participated in a real exercise program, it is very limited, and will not bring you the body of your dreams.
Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454
on April 14th, 2010 at 8:05 am
Its obvious that you have never done P90X. Anybody who has done P90X knows that it is more about resistance training. So “For the most part, P90X is a simple cardio and calisthenics video” is wrong. Your article is good but very vague when talking about P90X.
on April 14th, 2010 at 9:05 am
Brad,
I appreciate you taking the time to offer feedback on my article. Actually, I have done the entire program and many variations of it, as I wouldn’t take the time to rip something that I know nothing about. I’m not one of those people that thinks there’s only one way to do whatever – I’m very open minded and enjoy debate, finding better ways to do things and finding “other ways”.
First and foremost, I stand by exactly what I said – the resistance training is very novice and minimal, and aside from the initial muscle gains that come for anyone that has every participated in any exercise program for the first time, they will not persist over a long period of time. The plan is simply based on working hard and sweating, which I don’t have a problem with – it’s much more intense than 99% of the cookie cutter programs out there, and even a bit more flexible (although it is still designed to be for the masses). If you start the program with chicken legs and a bird chest, you will finish it with chicken legs and a bird chest, minus some body fat. The program depends way too much on non-essential isolation exercises that, while they do burn during execution, do very little to actually increase lean body mass. You aren’t going to see someone squatting 315 for reps in this program (and while to the novice that may seem crazy, I have people that are “normal” that have progressed far beyond that point) nor dead lifting at the 1-6RM, and while beach muscles are fun to work, dedicating an entire workout for them is pointless in most cases.
Sure, the program does recommend a few upgrades (some bands, dumbbells, etc) but go back to my limited weight comment – once you’ve peaked out on the weight you have, how is P90X efficiency measured? Having a huge rack of dumbbells? Spending a few grand on a home gym? Again, the novice exerciser isn’t considering this, but when forced to progress, the human body actually does so very quickly, and once weight (either bodyweight or a limited supply of dumbbells) is the limiting factor, progress will be severely limited.
In addition, since I was writing the article between clients, I didn’t really touch on the nutritional program and didn’t go into the specifics of the training program. It’s actually better than I probably expected it to be, although it is nothing more than a typical low fat diet. I am pleased that it suggests a variety of whole foods instead of something radical like “only chicken breasts” or zero carb, etc. While the program does have a few different eating styles, it’s kind of just throwing shit on the wall to see what sticks and takes a guess at “which eating style will benefit this person most?” It wouldn’t take me 3 months to figure that out for anyone.
I was very careful to point out that doing anything is better than nothing. I’ve also posted numerous times that staying with something is key, and of course, that is the key to P90X as well. However, compared to a custom designed training and nutrition program by someone that knows exactly what they’re doing? It doesn’t hold a candle.
I’m for anything that gets people up and moving. I think “The Biggest Loser” sucks as well (the concepts behind it are garbage) HOWEVER, I have no problem acknowledging that it has inspired thousands (although giving millions bogus expectations and having them focus way too much on weight loss vs fat loss). While my article was critical of the program, I actually embrace the motivation of the craze and I hope that it inspires individuals to live a lifetime of health, fitness and wellness. If it motivates anyone to exercise for a lifetime by taking the first step (of 3 months) then it’s a success. But to consider the training program anything further than novice is a stretch – if I was recommending a cookie cutter training program, I’d suggest Body For Life (not BFL For Women) over P90X.
Again, I’m gracious to anyone that reads my blog, and I honestly appreciate your comments and welcome whatever anyone has to say. Thanks for taking the time to reply.
Boyd
on April 17th, 2010 at 9:56 am
Tommy (Northridge, CA)
Nice article! I agree with it from head to toe!!!
I think the core of your debate can be summed up in the last paragraph above”….You said “But to consider the training program anything further than novice is a stretch”….That says it best.
on April 21st, 2010 at 11:09 am
So what would you suggest the average person do?
I just started P90X (which was a free burned copy from a friend)…….I am a 33 year old female, 5’2 and weigh 137. My main goal is to loose the fat and look more “tone”. Should I just contact a trainer and how should I go about finding the right one or what program and “diet” -for women- do you recommend?
I have always been small but haven’t been able to shake this 20 pounds I’m holding from my second child. I openly admit I am addicted to sweets and eat them quite often and so far (4th day of P90X) I am having some real withdrawals and don’t know that I want to give up sweets and junk food completely.
Even if I complete a workout program, I don’t want to be on a “diet” the rest of my life. I understand not eating like shit everyday, but isn’t eating out or having dessert a few time a week okay?
Thanks for your reply.
on April 21st, 2010 at 6:24 pm
Hi Sara,
Thank you for your comment.
As I was careful to mention in my post/comment response, doing P90X is better than nothing. Hell, I believe that people can make decent progress on it for a short amount of time. Is that the best progress possible? No, but the downside is that a lot of personal trainers don’t differentiate much from a cookie-cutter style and do nothing to force progression, so rather than pay for a personal trainer that doesn’t know what on earth they’re doing, you’d actually be better off doing P90X (or even a Richard Simmons beta or VCR tape, for that matter).
With that being said, it seems that your problem probably lies more with nutrition and discipline than it does with exercising. If you’re holding 20lbs, it isn’t from your child, it’s from eating sweets. The older we get, the more difficult it is to reduce body fat, and things you may have gotten away with when you were younger can’t be maintained.
With that being said, I typically allow my clients a “window” every week to eat whatever they want. Depending on the client’s goals, progress, and discipline level, that window may be from 2-8 hours per week. The key is to understand that the window is one time period per week – all at once, not spread out throughout the week (an hour here and there simply isn’t going to work). I have a few reasons for this. First, you are never more than 6 days away from your window. Anyone can give anything up for 6 days if they are serious. Also, a small window isn’t enough to undue a week of progress. I find that if you say “cheat day” that people will start on Friday night and carry it through Sunday morning. I don’t mind a cheat meal or two, but 24-28 hours of binging is too much for most people. Eating clean for 98% of the week will cause a change: the first time you dip into foods you don’t need, you’ll feel it – if I can make someone associate a negative feeling with bad food, I am all for it. The body will run more efficiently on the right foods as opposed to sweets and junk. The window allows you a treat without the idea that you have to completely give something up. There are some things that you are better off giving up, but if you for whatever reason cannot, then it’s important to keep their impact at a minimum.
The biggest challenge that most people can’t shake is their emotional attachment to food. Food should not be a reward or a consolation – it’s fuel, that’s it.
If you look the way you want to look, then eating out or dessert isn’t a problem. If you aren’t there, then it simply comes down to “how bad do I want to look a certain way?” If you aren’t there, making a sacrifice for a few months should not seem like a huge price to pay. Once you are there, you can make decisions accordingly and can afford to loosen up a bit, as long as you recognize the need to stay on top of if and realize when it’s time to “pull in the reigns”, so to speak.
As far as what “diet” works, again, that’s like asking “what workout works”? If you’ve read my blog, you hear me talk about the importance of nutrient timing and hormone manipulation and how eating for body transformation is much more about nutrient partitioning than it is “calorie in versus calorie out” (which, btw, is bullshit).
I have a ton of nutrition articles here that touch on my principles. I’m not a “one size fits all” guy and I won’t be that way, because my nutritional plans are designed based on timing of nutrient intake (meals, micro and macro-nutrients) and other physical/genetic factors.
Bottom line is simple: if you find something you can sustain and is scalable based on your physical changes, you’ll always make progress. Until you get to where you want, sacrifices have to be made. If it were easy, everyone would look great.
on April 21st, 2010 at 6:44 pm
Thanks for the quick reply…………….greatly appreciated!
on April 22nd, 2010 at 10:43 am
Thank you, Sara. Please feel free to spread the word about my blog by clicking the different social network links!
Boyd
on May 7th, 2010 at 8:12 pm
A really informative article. To me working towards weight loss should be a way of life rather than being a burden. I recently started a site regarding weight loss, I wish to quote a few lines from this article (I will give this source link, and credit to this site). Again..
Thanks in Advance
Ajithkumar
on May 10th, 2010 at 12:22 pm
Glad you enjoyed it. You’re exactly right: get it off and keep it off. It’s easy once you understand what you are doing that is causing it and do something about it!
on May 11th, 2010 at 11:51 am
Boyd,
I must say, I do agree with you on the P90X assessment. I am currently doing it, on week 3, but only as something to get me started as it works for me right now. I would never think to call it a “be all, end all” program as it clearly is not. Again, your assessment of being better than nothing is correct. I plan to do this for maybe 4-6 weeks and then get down to a gym where I can actually concentrate more on weights vs cardio, as I feel the P90X program is just that, more of a cardio program than anything. I am new to this site and am gonna check out some more of your articles, especially about nutrition as I am interested to say what you have to say, as I have always thought it was about calorie in vs calorie out. I’m 23, well 24 in August, and weigh 135 with a 12% body fat and have a pretty good diet, high protein and what not.
Would you say that I should abandon the program after the 4th week and move to a more intense program or stick with it for 6-8 weeks and then do so. Thanks for any advice and great article!
on May 11th, 2010 at 1:34 pm
David,
Thank you for reading the blog and leaving a comment. I hope you find some of my information useful – please feel free to share the content anyway you see fit, and follow me on Facebook if you have an account there.
To be honest, I believe in developing a good base of strength at the beginning of any fitness program. At your age, you have a few things going for you: more than likely, your body is naturally hormonally primed for muscle growth and fat metabolism. Also, at 135lbs, your intake for muscle growth wouldn’t be astronomical (the bigger you are, the more food you require). With this being said, I think you’d greatly benefit from an exercise routine that is mostly based on heavy compound movements and forced progression (becoming stronger) – all variations of the squat, the dead lift, the bench press, and other heavy movements will give you the most bang for your buck. At a relatively low body fat, by adding muscle you will see the more noticeable changes in your body. I spoke to former Olympia competitor Kevin Levrone about this: he told me he used to GROW INTO a show, meaning unlike traditional bodybuilders, he was actually smaller in the off-season, and simply focused on adding lean body mass as he got closer to a show. Now, you and I aren’t Kevin Levrone and don’t have his amazing genetics (and maybe other factors) but I like this philosophy – he simply reduced his body fat by adding muscle. I’ve always focused on lean body mass gains over time, as it is a lifestyle for me.
My nutritional concepts are based on body transformation and require little to no adjustments when determining whether you want to gain muscle or burn fat, as I focus on doing both simultaneously. I have hundreds of cases of people doing both, so I always laugh when individuals say it’s impossible.
Again, thanks for stopping by, and if you have any questions or comments on anything, please feel free to drop a note.
Boyd
on May 16th, 2010 at 5:39 am
It’s been long since I have read such a well composed blog. I appreciate your sincerity and hard work that you must have put in your writings. I wish you good luck with your upcoming posts.
on May 17th, 2010 at 7:16 am
Boyd,
Thank you for the quick response. I think I will finish the last of the program and then head down to my local gym for some heavy compound movements. I think I will look around to see what may fit what I am looking for, as far as how many days rest in between workouts and what to work out on what days.
I have been considering adding Casein Protein as a snack in between breakfast and lunch, and lunch and dinner as it provides me with enough protein for the day. That is to be taken with almonds one time, and celery w/ a small amount of natural peanut better the next. The question that I can not seem to have answered is: Is it advised to use Casein as a meal replacement? I have seen the majority of people take it before bed, which is fine, but I would like to use it for my snacks. Where do you stand on this?
Once again, thanks for the quick response. I do appreciate the feedback and advice as I am always looking to gain more knowledge on nutrition and fitness!
on May 18th, 2010 at 10:39 am
I have no problem using Casein as a meal replacement, but typically, I’ll use a blend that contains casein, egg, WPI, etc. The blends may vary, but there are many quality products available.
Mix things up (weights/reps/sets) and listen to your body. Remember, bigger muscles require more recovery time, and training heavy does put a little added stress on the CNS, so getting the most out of your recovery is essential. I use many different splits, where I may train the entire body with less volume per movement on one day or I may do a split where my entire day revolves around a specific movement and ancillary exercises to improve that movement (for example, squats, bench, deads). But don’t get overly obsessed with the split.
Boyd
on May 24th, 2010 at 1:18 pm
P90x is a good system. Are you going to get huge on it? No. I use p90x probably differently than most. I change my weight program every month to 6 weeks. I use p90x as a transition between the different phases of my NROL workouts. It seems to work very well in that I am ready to hit the weights hard again after the phase of p90x.
on May 24th, 2010 at 2:32 pm
Jeff,
Thank you for taking the time to respond. I can agree with your point for using it as a transition between workout phases. Of course, the contrast of slow twitch fiber recruitment combined with a power training program will ensure that the body is being adequately trained as a whole.
Please don’t over-analyze what I was saying – I wasn’t criticizing P90X sheerly from a bodybuilding standpoint. I am all for anything that gets people off of their asses! The fact that it’s flexible and doable from just about anywhere automatically makes it okay with me. The target of this article was the large group of exercisers that view P90X as the be all, end all of workout regimens.
With all of that being said, you’re using it as more of a recovery micro-cycle and not as your primary training tool. While I personally would recommend a different approach (I’m all for different levels/styles of training/periodization as it is the key to constant progress), I’d rather someone do P90X as opposed to just doing nothing for a couple of weeks. I’ve mentioned before that there is NO one way to train everyone.
Again, as a means to get people off of the couch and moving? I think it is a good system – I said as much in the original article (good, better, best reference). It is structured, which as I’ve mentioned numerous times is important. Regardless, it is for the masses and their are many limiting factors which will lead to plateaus in progress (however you define progress: fat loss, muscle gain, performance, etc). Don’t get me wrong – most people get to a certain level of fitness and NEVER change again outside of their initial 6 months in a gym. I mean, we all know hundreds of people who workout and few look as if they do. Most people in a gym never change the way they look. I’ve said it before – if you workout, get something out of it and look the part.
ANY PROGRAM (when stuck with) will yield SOME level of results (even Turbo Jam, Tae Bo, etc). The title may be a little harsh and if I wrote this today, I’d probably use a different title than I used when I wrote this, because I do not feel that the program is worthless. However, I do personally feel that it is a novice program, will yield limited results, and is little more than a typical cardio/calisthenic workout.
I’ll go a step further – I’d take any random client of mine and put them up against anyone performing any of the Beach Body programs (same age/sex, same goals) and would love to measure progress. I’ll be fair and not say “anyone who orders P90x” because for most, it ends up being an expensive coaster. But even those who are dedicated – I’d love to see or hear what kind of results people have achieved outside their first 6 months of the P90X system. I’d venture to say that their level of progress is virtually nonexistent.
Sorry to type so much, and again, I really appreciate you taking the time to comment. I appreciate every point of view, even if it differs from what I personally think!
Boyd
on June 18th, 2010 at 12:42 pm
Boyd: Interesting comments on P90X, and I agree with a lot of what you said. I do think some of the benefits of the program (in which I’m 12 weeks into) lay outside of the scope of what you’ve said though.
For one, the ability of a program (or a personal trainer) to keep someone committed for 90 days isn’t easy. Starting a weight lifting routine, or diet, is easy but not quitting is the hard part. While it may just be good marketing by Beach Body, putting the “90 day” timeframe on getting results gets people’s attention and increases their chances of sticking with it (at least it did with me). Tony Horton acts like Michael Scott in most of the videos but he keeps it entertaining. Also, I would love to go to a gym every day for the unlimited supply of weights but that just isn’t feasible at this point in my life with a job/wife/kids. Having everything I need for P90X in my basement removes the “I don’t have time” excuse for me.
As for progress after 90 days, or 6 months, with P90X I can’t say for sure since I’m not there. I had done heavy lifting programs combined with cardio all my life prior to P90X and saw the same plateau as you describe will happen with P90X. I definitely think a knowledgeable personal trainer would allow someone to move past that plateau, but I’m not sure many people would hire one to help them do so.
One definite limitation with P90X is the ability to progress with the leg exercises. I’ll disagree with your point about adding more weight not being built in to the P90X program (as I think it can be with dumbells for back/arms/shoulders), but it is a valid point when it comes to needing really heavy weight for the same results with legs. Buying a squat rack, or barbell for deadlifting, and 45 pound plates aren’t realistic for most people.
In general, to use a car analogy, the vast majority of people don’t buy a car in hopes of making it run faster each year. They would like to keep it running as good, or as close to its original performance, each year. I think the same is true with exercise, as most people would like to reach an acceptable level of fitness (however they may define it) and maintain it.
Personally, I’ve gone from very average to being able to see my six-pack in about 70 days. From doing 5 pull-ups to doing 25 pull-ups. I did it with the DVD’s, a pull-up bar, 10 pound dumbells and 25 pound dumbells. I’d be happy with this physique for a long time.
on June 19th, 2010 at 1:25 pm
John,
I appreciate your thoughtful and insightful comment. Congratulations on your progress from both a physical and a performance standpoint.
As I mentioned, I don’t have any problem with P90X as a starter program. With that being said, I will have to kindly disagree with your car analogy. I’ve trained hundreds of people (into the thousands) and I’d say 90% of them share one common theme: good enough is never good enough. Once they reach a particular goal, complacency and “happy where I am” doesn’t last. Sure, when they’re beginning and wanting to be a certain way, they’ll take what they can get. But when they get to a certain level, they want more. A lot more. I’m not saying they want to get on stage or become a fitness competitor, but for the most part, there is always room for improvement in their eyes… Maintenance, while good in theory, doesn’t seem to sit well with most people. They see real results, and that only makes them hungrier. I am a car guy and I own a very high performance sports car. Sad thing is, although it has been maintained and probably hasn’t lost a .0001 in the 60, it feels weaker to me, and now I want to upgrade to something like the Nissan GTR (fastest prod car made). Again: good enough never stays good enough, does that make sense?
Also, most people are goal driven – I can say for sure that I am one of these people. If I’m not striving for 5 more pounds, 3 more reps, losing another inch of stomach, gaining an inch on my arms, etc, I feel as if I’m wasting time. I like a target – shooting into empty space just isn’t fun. And tying that into P90X, when weight is no longer a factor, your goals become more endurance based. I have no problem with that, however, strength increases are pretty motivating as well :)
Sad thing is that most people just assume that a trainer is knowledgeable and they don’t know any better until it is too late. I take pride with being objective and honest with my clients when assessing what they can achieve. I will give the P90X system credit in that it does do a great job in making 3 months seem like “just 90 days” – I take a very similar approach and it works wonders. I give Bill Phillips (and his Body For Life) program/contests a lot of credit for this, as he showed that body transformation does not mean 4-5 hours per day in the gym.
Again, I congratulate you for your steps toward your ultimate goals. Hopefully, this is just the beginning for you and you reach everything you’ve set out for.
Boyd
on June 21st, 2010 at 2:17 am
I agree with the author of the article. Growth caps until new precedents are set. It can be maintained by sticking to current.
So calisthenics are great to get into a healthy cardio,flexible and achieve muscle definition/fat loss from a couch status – however you will eventually cap off with body exercises. you can vary the position on a number of things to make gravity work against you thus making it harder but eventually it caps.
now whether you have your pregnant wife and mistress sitting on your back while you do pushups or lift weights is up to you but new growth requires these alterations (which weights are measurable and controlled progress) and once you get so refined – the growth does not come so easily.
muscle confusion is just common sense – switch things up – you are challenging yourself not getting comfortable. they sell it like a revolutionary method and throw in advertisements for their bunk generic supplements which make you piss pricey. I am pro supplements and nutrition but I believe in things that actually get absorbed and have some measure of purity. Food is your best bet. Take the japanese approach. Eat 100+ different kinds of foods in a week. Eat the right foods and right there are is coverage for the fancy antioxidants and nutrients you could hope for and things science has yet to catch on to too. The calories will be appreciated in terms of growth too. Muscle is high maintance. If you let your body think it doesn’t need it for any reason – it goes first and it goes fast!
but big agreement for whatever gets you moving. it if is tony ponytail and his gazelle while watching a lion chase a gazelle on discovery vs 2 dozen donuts and only moving when it is time to shit – hey big improvement! when you reach a better state then worry about these finer things- anything flows for situation critical.
on June 21st, 2010 at 7:11 am
Muscles is VERY high maintenance, and people think that “muscle” only pertains to those who want to be big when that’s not the case at all. Muscle is the key to metabolism!!!
Thanks for the response, and Tony Ponytail references are always invited.
Boyd
on February 15th, 2011 at 11:20 pm
I just read your article today and I doubt you will even respond to me because this article has been on here for a while. I’m looking into get P90X and wanted to see if there was any downside: your site was almost the only thing that came up.
Look, I’m going to give it to you straight- no frills. I’m a 30yr old mom of 2. 5’4″
159lbs. I’ve never worked out a day in my life. I have no idea where to start. I have no idea what eating healthy even means. In short, I’m a mess with no starting point. Is this program better than a trainer? I just wanted something that would be expensive enough that I wouldn’t think about not doing (I wouldn’t throw $200 in toilet for fun) but not something that I could just blow off.
Is there any other program you would recommend? Any help would be greatly appreciated.
on February 20th, 2011 at 8:41 pm
Hi Stacey, hope you’re pleasantly surprised that I’m responding – I always try to respond to every comment on my blog!
As mentioned in my post, I view P90X as a basic cardio program. If you’re looking for something easy to understand, yet that will motivate and actually teach you some good basics behind working out, I believe you’d be more satisfied (and better off in the long term) with the book “Body For Life” by Bill Phillips. Phillips has written several decent fitness books, but for someone that doesn’t have a clue about where to start and doesn’t know what eating healthy is, I think this book does more than a good job at explaining it at a beginner’s level.
Thousands of people have used the book with incredible results, as well. I do recommend the original book and NOT the “For Her” version.
LMK if you have any other questions. Thank you for taking the time to post your comment!
Boyd
on March 17th, 2011 at 12:05 am
Well of course no one should stay with it forever, that isn’t my intention at all. I’m going two rounds with P90X and then I’m going to start going to the gym and lifting. P90X really is just a starter, but I do feel that it is a good start. There are many success stories and you only have to look to know that the program gave them good results. But again, its whatever works for you that really matters.
on April 2nd, 2011 at 8:14 pm
please train your self first before you talk you look real over weight dude lol please stop clowning p 90 x you look stupid for real your just a hater
on April 3rd, 2011 at 12:49 am
LOL classic comment from a P90Xer talking to not only a competitive bodybuilder, but also one of the best bench pressers on the planet. 650lbs at 228lbs bodyweight. Aside from my 815 dead and 700 squat, that sets me at world class, elite level. Not that I expect you to get that, because aside from 10lb dbs, you don’t use weight in P90X…
Educate yourself, and please, by all means, post a pic with some of your measurements, I’ll gladly do the same, KID.
Better yet, I beg your buddy Tony Horton to not only power lift with me (and I’ll spot him 300lbs) but I’ll ask him to do it drug tested. I am sure he will politely decline.
By all means, please spread the words, mouth breather.
on April 3rd, 2011 at 2:47 am
Hi Boyd,
Just came across your post on this P90X stuff, and while I myself have never tried it, I do know of people that work out a lot, and some of them have tried it and coincidentally, have also said the same thing about the system as you have, most likely cuz they’re going for muscle increase on their workouts. It’s all the same for me, since p90x never really looked that attractive to me in the first place.
Actually, the whole concept of working out has never really seemed attractive to me in the first place. But because its something that I know will really benefit from, I know I should start finding something that would fit me. Here’s my story- it’ll try and make it quick.
When I was around 9 or 10 years old, I developed asthma. I’m 29 now and am still a regular asthmatic, sometimes having attacks twice or three times a day. While its being treated now, the many years of having it have left me with a slightly lower lung capacity, which means I get tired easier. Adding to that, I just had some blood test recently which revealed I have a high thyroid (hyperthiroidism?), which may explain why I never seem to increase muscle mass no matter how much I used to lift at the last gym I went to (even while on Cel-Tech and AMP protein shake, I never really saw any results), and also why I am writing to you at 3:15 in the morning my time. If I ever go to sleep at a regular time (say 10pm or something), its almost a guarantee that I will wake up at 1 or 2am, and will not be able to get back to sleep again until 5am, when I then sleep through until noon. Thank God I’m not employed with any company, because my drowsy ass wouldn’t make it through a month without getting canned. Now I’m no expert, but I doubt that consistent years-long unregulated sleep cycles like this one (I’ve gone through these unwilling night owl cycles since my early teens), can’t be much help for muscle growth. Add to that the high metabolism I’ve always had since birth (my entire family is toothpick skinny, except my uncle who’s gotten really fat from wines and cheeses) and you can see why my morale goes right out the window after a while when it comes to gyms.
So here I am, with the physique of a cyclone fence, too short on cash for a gym membership, and no clue as to what to do so I can at the very least, get what every boney skinny guy wants: big arms. Seriously, I’m like the Before picture you see on those body building ads, except my After pic ends up being the Before pic. Meanwhile, hot smokin’ babes with hot smokin’ mid-riffs are walking around bars, ignoring my skinny ass. Not to mention, I audition for TV ads a lot, and cuz sex is the only thing that sells nowadays, looking good shirtless would really help my chances of landing more gigs (translation: more $$$). I’m by no means a cardio guy, EVER. The only time I ever would run is during an earthquake to save my life, or maybe four times a week for five minute intervals in an hour, but only cuz I’m playing hide-and-seek with my dad’s labrador at the park while I walk him, because if I make that God-damned piece of shit run, then he’ll be too tired later to be breathing and drooling and bothering me up to my elbows so I can give him some of my rice and beans later. Fuck no.
So that’s my case. What can you recommend for me? I’m 5’9, and usually between 145-150 pounds (I can never get past 150). What are your thoughts on how I can get great beach muscles, or beach muscles good enough to show off say, by July? Sorry for the long post, thanks for your time, and greetings from sunny Puerto Rico!
-Tony
on April 3rd, 2011 at 2:52 am
PS: I forgot to mention I also suffer from low back problems. Which I got from having my dad’s back. In my dads side of the family we all have slightly wide backs, and low muscle pains because of it. I’d had lower back pains so bad I’ve ended up in the ER, not to mention the many times I’ve ended up on the floor trying to painfully straighten them back up myself. Just thought I should add that.
on May 26th, 2011 at 3:38 pm
Sanantoniopersonaltrainer,
Your :90x review has a transparent undertone. Are you sad that this do-it-yourself home workout is keeping people from coming to your gym and paying the membership fee? It sure sounds like it.
Before you get snippy, I haven’t done P90x before and I work out at a local YMCA gym. Just a casual observation from someone who loves the way they look and is always keeping an open mind and trying new things to improve on my lifestyle.
And a little advice, cutting people down on your own blog is unprofessional, even if they started it. Why not try to be the better person?
on May 29th, 2011 at 12:23 pm
Unlike the Y, I do not have a membership fee.
My message is clear on my P90X article, no undertones needed.
on July 1st, 2011 at 4:06 pm
I like your article. I can tell you know what you are talking about and, I have to say I agree to SOME or your points to some extent. I am currently doing P90X and I DO love it! Hypocrite? I don’t think so.
You see, I cannot do the “cookie cutter” program (as you call it). I found that in some areas I excel and need a little more challenging, but some other areas I find myself struggling or completely having to skip (momentarily depending on how I feel that day).
I believe the program in itself is very complete, meaning that it caters to ALL needs. Yes, the video focuses on a certain level but; it also gives plenty of variations for you to accomplish your goal. I think the program is a BASE for any one out there. Is up to each individual to modify the routine according to their particular needs. I believe the key here is knowing your body, your strengths and weaknesses, as well as your achievable goals.
Once you know where you are going, P90X provides you with tools (tools not everyone knows about -remember that to some all this is totally new). It’s up to you to use those tools and apply them towards your goal being lead by YOUR own needs. Think of the fingers on your hand. The thumb is the tool that P90X provides, the rest of the fingers is our aptitudes, strengths, weaknesses, and special needs. There is only so much you can do with what you know (that is when you DO know those important things about yourself -some don’t even know their bodies and/or needs).
When you are introduced to the thumb, and you are thought how to use it, you can do so many things. Once you learn well what you can do with what you now know, then you become creative and come up with more variations…then you realize you can do amazing things!
P90X provides people with a COMPLETE and reasonable way to do what many of us are not used to or even know we can do. It can be harder for some than others, specially since they show few variations on the videos, and seem to stay on one level -realize that they have to show so much. They cannot show every single need…it will take for ever and be very expensive as well. There must be a general level for them to show. Anyway, I do believe that once you get yourself motivated you will become “creative” with what you have. Things do not have to be the way people tell you and that’s that. We are ALL different, have different needs and wants. It is up to US to make things happen.
I do understand that is only so much you can do with the program. The great thing about it is what you learn from it. Like I said, you are not always going to go by what people tell you and just say “…so, what’s next?”. We need to be interactive and take the next step with the knowledge we gain from the previous steps…that is what is going to take us closer to our goals…not what someone else is telling us because things work differently for everyone. Unfortunately some people do just that and reach their limit fast or find no advancement at all.
Like I mentioned earlier I am doing P90X, but it doesn’t stop there. I modify the workouts to fit my needs, and add a little more according to my goals, and to what I have learned…that keeps me going…and I love it!!!
on July 4th, 2011 at 8:09 pm
What about combining P90x with actual progressive weight training?
on July 11th, 2011 at 4:23 pm
I have no problem with this – as I mention, I think P90 is an effective cardio program!
on July 19th, 2011 at 11:58 am
Hello.
I’ve got a friend who is currently doing P90x and so far he is seeing some quite impressive results. I beleive he’s on week 4 and he’s already had to give me alot of old cloths that will not fit him anymore. And I personally can see the his transformation right before my eye’s. To be honest I feel rather insacure around him now when doing something like going to the pool. Even though he’s only about 1/3rd into his training his body already totally outshines mine and he say’s he’s never felt better in his life. And he’s 32 years old.
This has given me enough motivation to give P90x a shot. Normally I am VERY skeptical of the effectiveness of these types of at home workout videos. But seeing as he’s experiencing changes like this I’ve decided to try it out. I personally am 23 years old 6 feet 2 inches tall and weigh about 215lbs. Initally my goal was to lose weight and perhaps get down to around 170lbs and tone, which is what I was 19 years old. But I can live with the fact the P90x isn’t so much about losing weight as it is toneing. Even if I still weight 200lbs but loose the extra dough and turn it into muscle I think that would be a great starting point.
I guess my plan is to try and tone up good on P90x. Push threw the 90day program and follow the nuturtion guidelines to the T. And then when that 90 days is over…Depending on the results I see and how I feel about the program at that point in time I may enlist myself for another 90 days of it. Then after 120 days of P90x I’ll look into getting a gym membership and have a personal trainer show me how to keep my bodie tone and fit, and possibly improve upon it even more.
I’m just wondering since you seem to know what you’re talking about when it come’s to fitness…Does that sound like a resonable program to you? As it stands right now I am the heaviest I have ever been in my whole life. And I know 215lb’s isn’t to bad for someone with a 6 foot 2 inch frame to hold it all up. But I don’t look nearly as good without a shirt as I use to, and this has caused a serious self awareness issue with me. Its been several years since most people have seen me without a shirt and I want to change that. I’m not saying I want huge massive muscles. But I want to look good and tone up, and at least have some visable muscles.
Anyway. Thanks for you’re help.
on July 22nd, 2011 at 9:03 pm
To the author, great info an very good facts, hopefully you can help me a bit, I’m looking to get more toned, I’m 27 year old guy,, when I was 17ish I weighed about 260 pounds (all fat). And I bought an elliptical trainer and I’ve been eating healthier and now I weigh 185lbs, and I feel alot better and more energetic too, but I still have belly fat and “love handles” too and I have to get rid of them so I will fell better about myself and look better too. I asked my doctor what he thought and he recommended p90x, it was the first time I heard about it, now I’m browsing the net for info about it and I came across your blog, so I’m justwondering what your opinion is if you don’t mind taking the time. So like I said my weight is actually decent (says the doctor and a body mass index chart, I’m maybe a few pounds overweight, but I’ve got a gut and love handles that need some work,and my belly isn’t hard fat it’s more of a softer fat (if that makes sence to you lol) so I was going to try p90x but would love your opinion, I can eat very healthy and I can stick with the diet also, but I don’t know where to turn, I’ve checked the Internet on what I should try to eat and how to exercise, but their are way to many opinions on the web and I don’t know what to do. So hopefully you can maybe guide me in the right direction, I was thinking p90x because it comes with workout DVDs, and a nutrition guide (which is good because when I think I’m eating good it turns out that I’m actually not eating the right stuff ex bread pasta…ect) and I would rather Workout at home, at least untill I get in better shape than I can go to the gym.I’m very self conscious about my body and it’s bothered me my whole life, so I need to do something to keep me happy, and healthy, thanks Boyd! Sean
on July 27th, 2011 at 8:21 am
Sean,
Thank you for taking the time to read my post, and congratulations on your apparent progress thus far – great job!
First, let me say that you should never feel like you need to “get into better shape” before you go into the gym. I completely understand that point of view, but if everyone was in ideal shape, there would be no reason to go into the gym at all!
Learning the basics of exercise and where to start can be very daunting. Most people probably learned incorrectly, and aside from making initial changes when they first started, they were limited in making progress consistently.
There are a few ways to learn what to do. Of course, hiring an experienced trainer is one. The only problem with that is that many trainers aren’t experienced and only think about the sessions you are going to be with them. My objective is different: whether I work with someone for a week or a month or 2 years, I am always looking to teach them how to workout, what to do, why to make changes, HOW to make changes, etc. So an interview process is necessary for you to find what you want (don’t just go to the first trainer you find). You may pay a little bit more for someone with experience – this is a cut-throat business and to persevere and survive in it for a long period of time, you have to at least be good. But having the ability to tell the trainer “Ok, this is where I am at and how I look now and this is how I want to look – I want to be put on the right path and then have the ability to check in here and there and make sure I am making progress, the workouts are staying fresh, etc etc and know that I am doing the right thing.”
It is tough to try to find answers on the internet as there are two issues: either people attempt to sound intelligent and overly analyze everything, or people try to overly-simplify the issue – when, in reality, most people need somewhere in between. Sure, there is some serious science behind it, but most people do not want to know every detail. Then, there is the guy/gal that says “Eat right, workout, and you will do fine” – well, what the hell is eating right and how do I workout? LOL
Anyway, I have tried to accumulate a lot on this blog to at least get people started (See the GETTING STARTED tab and feel free to ask questions). I will at the very least point you in the right direction.
To answer your question about P90X, I think I kind of answered it in my post. IF you are hell-bent on working out at home, then maybe it is a good choice. When limited on my options, I have been known to do some off-the wall stuff (I was AF Special Forces for a bit, so I have experience with being creative :) – but my advice is to not limit yourself. At least a half way decent equipped gym and a little knowledge will go a LONG way toward your goals – throw in my basic nutritional guidelines with a few modifications, and you will be light years ahead of 99.9% of people that are working out today.
Boyd
on August 15th, 2011 at 3:35 am
Man I totally agree with you on all of this stuff. Really useful information. Now can I see exactly how jacked you are?? Lol
on November 12th, 2011 at 5:56 pm
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on November 20th, 2011 at 3:38 pm
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on November 24th, 2011 at 7:37 am
Terrific article! First, some background on me. I am very fit and have been working out since high school (I’m now 27). I’ve never been the huge bulky type but I’ve never been skinny either. I’m 5’8″ 160-165 lbs and have generally floated around there, depending on my routine. The one constant throughout my workout life is that I have focused on compound exercises: deadlifts, squats, bench press, pull-ups, etc. I rarely do curls, tricep extensions, or shoulder raises. I just find them to be a waste of time.
I decided to try Insanity (I’ll get to P90X in a minute) back in May to see if I could shred the last couple pounds needed to show my six pack for the summer. It worked and I didn’t even follow the six day a week workout since I think it’s total overkill. Then I figured what the hell, I’ll try P90X and see what happens. I found that it was a TON of isolation exercises with light weights. What a waste of time! Sure, you’ll burn calories, but you won’t built a lot of muscle. To build muscle you really need to work the large muscle groups with moderate to heavy weight. Doing a million push-ups won’t get you there.
P90X is great for fat people who need to lose weight or beginners who will see results by picking up a weight or doing a push-up REGARDLESS of the program they use. That’s why you hear so many people say that P90X works. It’s mostly beginners saying that, not realizing that ANY kind of fitness would work for them!
The only cardio I do is intense plyometric type exercises after my compound weight workouts. Tuck jumps, burpees, mountain climbers, squat jumps, etc. You’ll never see me jogging mindlessly on a treadmill for an hour because it’s pointless. The best way to burn fat is to burn calories, so people think cardio will do that. Sure, they’ll burn a lot during their workout, but they won’t get the revved up metabolism later like resistance training and interval cardio does for you. Also, they fail to realize that MUSCLE BURNS FAT, so the best way to burn fat is to gain muscle first. How do you gain muscle? Compound movements with heavy weights!
It works for me. My current workout program is three days a week, 45 minutes a day, doing four alternating compound movements, cycling between 3×12, 4×8, or 5×5 each exercise. Rest periods around 60 seconds, just enough to catch my breath, change the weights, and hit the next exercise. Add in some core at the end, along with some plyometrics for 6-8 minutes and I’m done. No mindless jogging on the treadmill.
It’s the “Built for Show” workout, if you’re interested.
But I’m warning you…there are no “static arm curls” or “front to back tricep extensions” in this workout. Informed people will understand that chin-ups and bench presses will work their biceps and triceps plenty.
Thanks for reading.
on December 11th, 2011 at 1:06 pm
What wasyour answer to Tony on 04-03-2011? I too have lower back issues, plus have been told I have whiplash, but haven’t been in an accident. I want to strengthen both hoping that will help lessen my pain. I also had a child by C-section (at 40) and muscles weren’t fixed after the surgery. I’m 5′ 2″ and well overweight, embarassed to even reveal my weight, I could lose 50 lbs & be much more comfortable, & happier with myself. I used to love going out with friends, dressing nice, feeling much better about myself. Now it’s loose tops (mostly t-shirts), never tucked in, and jeans everywhere.Sleeping too much with no drive to get things done, too much fast food with no energy to go home & cook. I’ll be 60 next year, but nobody believes it, I’m still guessed in my late 40′s, I’m single and can’t bring myself to get out and meet new people. Please help me..
on December 13th, 2011 at 9:42 am
Hi Connie – I had to look back at that to see and for whatever reason, my answer was never posted (or it simply vanished into cyber-space). Let me re-write an answer and help both of you out :)
on January 18th, 2012 at 6:33 pm
I am a Health Fitness Specialist through ACSM, i skimmed the post, went to the bottom, and saw you said something like “sure it will make you sweat, but so will walking to your car in texas in July.” I immediatley disregarded anything you wrote.
on January 19th, 2012 at 2:03 pm
Funny, I skimmed your comment until I saw the “Fitness Specialist” with ACSM and pretty much disregarded your entire comment at that point. Another “Letters = Knowledge” kid. Develop a track record of success as a trainer, get degreed, have a few pro athletes and competitors vouch for you, and then you may have more impressive credentials then your basic certification that any 18 year old can obtain. Until then, keep surfing fitness blogs and critiquing other writers with your impressive resume.
on January 23rd, 2012 at 2:40 pm
Looks like you are in great shape! No denying what your doing works for ya. You ever try spending any time on the rings? I think that would make for an interesting video.
on January 27th, 2012 at 2:54 pm
Thank you for the comment. I actually have – and it’s a totally different type of conditioning required for sure. I do a lot of obscure types of training every few weeks just to give my body a break and change things up (as the bodybuilding/powerlifting hybrid style of training I typically do does tend to be very taxing on my body). Anyway, I’ll throw up a vid the next time I’m around rings (and actually, I play around quite a bit with the TRX bands I have in my personal training studio – a great way to simulate many ring based exercises).