Can I Gain Mass with P90X

gain mass with P90X

Gain Mass with P90X is that possible is a question I get asked commonly. Most people feel P90X is just a weight loss program, but done in the proper way, you can gain mass with P90X. I asked one of my team coaches, Alexander Garbuz, to comment how you can gain mass with P90X. I have worked closely with Alex and his advice is spot on. You can check out more of his posts and advice HERE.

Gain mass with P90X

Gain Mass with P90X

Gain Mass With P90X – Using P90X To Build Lean Muscle Mass

In the last few year, P90X has become probably the most popular in-home fitness program. It has helped thousands of people lose weight and get in the best shape of their life. I know from personal experience! However, despite the fact that P90X stereotypically associated with weight loss, it can do a lot more. P90X can be quite effective at building both strength and muscle mass. You just need to make some small adjustments to classic routine. Specifically you will need to modify your calorie intake towards creating calorie surplus and switch up your weight lifting routines a little towards increasing rest periods to allow for heavier weights and this will allow you to gain mass with P90X.

Gain Mass With P90X – General Guiding Principles for Building Lean Muscle

There are many different workout programs out there and people often tell you different  conflicting things. Some people will recommend that you lift heavy with low reps aiming to cause damage to your muscle and then letting your body to recover which will result in muscle growth process. Others will advocate for high volume training with medium weights and very high reps aiming to stimulate the muscle growth and then supply extra building materials in the form of food to support the growth. All of this may sounds completely confusing and frustrating.

The truth is that both of these approaches will work for everyone to some extent. However, one of them might be more beneficial for your specific body type. And since we don’t know which one if going to be more beneficial for you I would recommend that we combine them both to get the most out of these two approaches to help you gain mass with P90X.

Gain Mass With P90X – Modifying Workout Splits

Classic P90X is structured in phases. Each phase utilizes different workouts and aims at different results. From my personal experience Phase II is the most suitable to gain mass with P90X so this is the approach I would recommend:

Gain Mass With P90X – Phase I: Building the Foundation

During this phase you need to work with weight that will allow you to perform in the 12-15 reps range building muscular endurance. Body weight exercises should always performed to failure (Max reps). Our goal is to create large training volume so you will need to take additional breaks during your workouts to allow for this extra volume. Try to go as heavy as you can while performing at least 12 reps. Make sure you always lift and lower your weights with control utilizing a full range of motion.

Week 1 though Week 3

Day 1 – Chest, Triceps, and Shoulders+ ARX

Day 2 – Plyo X

Day 3 –  Back & Biceps+ ARX

Day 4 – Yoga X or Core Synergistics

Day 5 – Legs & Back + ARX

Day 6 – Kempo X or light cardiovascular workout of your choice

Day 7 – Rest

Week 4 – Recovery Week – Follow P90X Recovery Week Schedule

Gain Mass With P90X – Phase II: Strength And Power

During this phase you will be increasing your weights and shifting towards a 8 – 10 rep range to gain mass with P90X. You will still need to keep your training volume pretty high but now you will be adding additional strength to help you gain mass with P90X.

Week 5 though Week 7

Day 1 – Chest, Triceps, and Shoulders+ ARX

Day 2 – Plyo X

Day 3 –  Back & Biceps+ ARX

Day 4 – Yoga X or Core Synergistics

Day 5 – Legs & Back + ARX

Day 6 – Kempo X or light cardiovascular workout of your choice

Day 7 – Rest

Week 8 – Recovery Week – Follow P90X Recovery Week Schedule

Gain Mass With P90X – Phase III Strength & Athletic Conditioning

During this phase for the first 2 weeks you will be increasing your weights again and shifting towards 6 – 8 rep range to help you gain mass with P90X. And then for the last 2 weeks you will switch the workout split and go back to 12-15 reps range to give yourself the extra pump and create what is called “shrink wrap effect” when your muscles are popping out. You will be increasing the amount of cardio training significantly and also reduce your calorie intake to make sure you burn excess of body fat that you might have put on during the previous two phases. For this phase I would recommend your calorie intake to go to your MBR ( base metabolic rate).

Week 9 and 10

Day 1 – Chest, Triceps, and Shoulders+ ARX

Day 2 – HIIT workout (Plyo X or Insanity Plyo)

Day 3 –  Back & Biceps+ ARX

Day 4 – HIIT workout (Plyo X or Insanity Plyo)

Day 5 – Legs & Back + ARX

Day 6 – HIIT workout (Plyo X or Insanity Plyo)

Day 7 – Rest

Week 11 and 12

Day 1 – Chest & Back+ ARX

Day 2 – HIIT workout (Plyo X or Insanity Plyo)

Day 3 –  Shoulders & Arms+ ARX

Day 4 – HIIT workout (Plyo X or Insanity Plyo)

Day 5 – Legs & Back + ARX

Day 6 – HIIT workout (Plyo X or Insanity Plyo)

Day 7 – Rest

Gain Mass With P90X – Calculating Your Calorie Intake For Muscle Building

There is really no black magic involved in calculating your caloric needs to gain mass with P90X. You need to eat a little more than you burn and the caloric surplus will be used by your body towards building new muscle tissue helping you gain mass with P90X. The trick however is to find this safe zone that will allow you to eat just enough to build lean muscle without consuming too much. Remember, if you eat too much it will be always stored as body fat (whether fat, protein or carbohydrates).

Unfortunately, there is no simple universal formula that allows you to calculate you exact caloric intake to gain mass with P90X. You will have to experiment with it and through the experimentation you will be able to determine safe increment zone. I can recommend the following strategy to gain mass with P90X:

  1. Determine your base metabolic rate (usually your weight in pounds x 10).
  2. Depending on your life style add additional 10 – 20% for your daily activities
  3. Add additional calories that you will be using for your workouts – typically about 400-500 calories for an average P90X workout
  4. Add additional 300 – 500 calories to stimulate the muscle growth

Here is an example for a 180 lbs man:

BMR = 180 lbs x 10 = 1800 calories

Daily activities = 1800 x 10% = 180 calories

Workout burn = 450

Surplus = 300

Total caloric need = 1800 + 180 + 450 + 300 = 2730 calories

This should give you some idea of where you can start. Keep in mind that all of this is based on multiple assumptions and varies from person to person quite a bit. Always keep a workout log to record your overall caloric intake and your weight (measured in the morning at the same time after you wake up). You should be aiming at gain mass with P90X to the tune of about a half of a pound to a pound a week. If you don’t see this kind of gains then slowly increase your caloric intake by 100-200 calories a day. If you seeing faster gains then there is a good chance you are gaining body fat. In this case you may need to decrease your caloric intake by 200 – 100 calories a day.

Gain Mass With P90X – Additional Information for Teenagers

Teenagers typically need to eat more for a multiple reasons:

  • They tend to be more active and move around more
  • Their bodies are still going through fairly significant growth period and their hormones levels are much higher than for adults

So for teenagers to gain mass with P90X, I would recommend making the following adjustments:

Daily activity – 20%

Surplus – 500

For example for a 16 years old 160 pound person I would suggest the following breakdown:

BMR = 160 lbs x 10 = 1600 calories

Daily activities = 1600 x 20% = 360 calories

Workout burn = 450

Surplus = 500

Total caloric need = 1600 + 320 + 450 + 500 = 2870 calories

Gain Mass With P90X – Micronutries Breakdown

Keep in mind that these are only the guidelines to gain mass with P90X and it is not required to follow them religiously every day. For example, if one day you eat a little more protein and the next day a little less nothing bad will happen. Simply make sure you consume enough protein every day (about 0.6 g / pound of body weight) and stay within your overall caloric requirements.

Since our goal is to build muscle and not necessarily burn fat (at least this is not our primary goal) our micro nutrients ratios should be

Protein – 25%

Carbohydrates – 50%

Fat – 25%

Gain Mass With P90X – A Word On Fat Consumption

Fats are essential part of our diet and cannot be excluded from it. Lowering your fat intake can cause your levels of testosterone to drop which will impact muscle growth process and slow down your progress.

Gain Mass With P90X – Rest And Recovery

Sometimes less is more. Make sure you don’t train your muscles every day. Let them recover. Muscle growth happen when muscles are at rest. That is the time when our body can repair those muscle fibers that you damaged during your workouts. It takes between 48 and 72 hours for our body to recover from  a hard workout. Allowing your muscles to rest will allow to gain muscle with P90X.

Getting  Enough Sleep is imperative to gain mass with P90X.

Human Growth Hormone (HGH) is being released when when you are sleeping. Make sure you get good solid 8 – 9 hours of sleep every day. Also make sure you are following the same routine every day. Go to bed at the same time, wake up at the same time, workout at the same time, etc. This will help you maximize your workouts and results and help you gain mass with P90X.

Gain Mass With P90X – Final Thoughts

I hope these tips on how to gain mass with P90X help. Remember that each day is a new chance to make a positive change. Do not hesitate to Contact Me. Ready to help you achieve your goals whether it it to lose weight, gain mass with P90X, increase cardio endurance with Insanity, kick butt with combat, etc! Coaching is always Free. Don’t forget to check out my monthly challenge groups which are a great way to maximize your results with top-notch support, nutrition and motivation.

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