If you haven’t already read “P90X MASS – Building Muscle with P90X (Part 1)”, click here to do so…

I will assume you read P90X MASS part 1 and understand the basic components of building muscle mass with P90X. I wanted to create a P90X MASS (Part 2) document to dive deeper into the actual workout routines. It would have been very easy to customize a P90X MASS program if everybody had access to free weights and/or a gym. I realize most people doing P90X do not have this type of equipment and/or gym access so I wanted to customize a routine that requires the same equipment as the standard P90X version…one additional accessory that could be used is a weighted exercise vest.

P90X MASS will be working some muscle groups twice a week so it’s very important to consume some sort of post workout recovery drink immediately following each workout. I take the P90X Recovery Drink and I highly recommend it to anyone looking for one, click here for more info…

Day 1 – Heavy Chest, Shoulders, & Triceps (6-8 Reps)  / Ab Ripper X
This workout is considered a heavy day so focus on 6-8 reps. Conduct all push-ups with a 3-4 count. Lower your body slowly (count to 3-4) and raise it back up with a 2-3 count. A weighted vest could be worn throughout this whole workout, it will add heavier resistance to both the chest and tricep exercises. If you find yourself doing a lot more than 8 reps on some of the tricep and chest exercises that do not require weights, slow down the motion a bit by increasing the count.

Day 2 – Heavy Back & Bi’s (6-8 Reps) 
This workout is considered a heavy day so focus on 6-8 reps and the weighted exercise vest is optional on the pull-ups. Make sure you use a weight heavy enough that you fail on reps 6-8. If you use a weight that you can only muscle up 4 reps, take a break and do 2-3 more.

Day 3 – Your Choice (Yoga-X, Kenpo-X, Jogging, Biking, Etc…) / Ab Ripper X
I think it’s very important to incorporate your favorite fitness activity into this program. Whether it’s walking, jogging, swimming, and/or biking, do what you prefer. The goal is to have you look forward to this day. Treat this day as a cardio and/or rest day, do not lift weights. If you are happy with your body fat percentage, consider doing yoga-x or even taking the day off. Too much cardio hinders muscle growth, especially if you do not have much fat on your body.

Day 4 – Heavy Legs (6-8 Reps)
This workout is considered a heavy day so focus on 6-8 reps and wear a weighted vest if you have one. Follow the “Legs & Back” video and just cut out the back exercises. Use dumbbells for added weight during the leg exercises Tony gives the option on. Using this much weight will require longer breaks in between sets so cutting out the back exercises is a must.

Day 5 – Light Shoulders & Arms (12-15 Reps) / Ab Ripper X
This workout is considered a light day so focus on 12-18 reps. The goal is to shock the body by doing the complete opposite of the heavy days. Make sure you use a weight that you can at least do 12 reps with.

Day 6 – Plyometrics
Weighted exercise vest is optional.

Day 7 – Rest Day or X-Stretch 

P90X MASS Workouts

Phase 1(Weeks 1-3)
Day 1 – Heavy Chest, Shoulders, & Triceps (6-8 reps)
Day 2 – Heavy Back & Bi’s (6-8 reps)
Day 3 – Your Choice
Day 4 – Heavy Legs (6-8 reps)
Day 5 – Light Shoulders & Arms (12-15 reps)
Day 6 – Plyometrics
Day 7 – Rest Day or X-Stretch
(Phase 1 Rest Week)

Phase 2 (Weeks 5-7)
Day 1 – Heavy Chest & Back (6-8 reps)
Day 2 – Heavy Shoulders & Arms (6-8 reps)
Day 3 – Your Choice
Day 4 – Heavy Legs (6-8 reps)
Day 5 – Light Chest, Shoulders, & Triceps (12-15 reps)
Day 6 -  Plyometrics
Day 7 – Rest Day or X-Stretch
(Phase 2 Rest Week)

Phase 3 (Weeks 9, 11)
Day 1 – Heavy Chest, Shoulders, & Triceps (6-8 reps)
Day 2 – Heavy Back & Bi’s (6-8 reps)
Day 3 – Your Choice
Day 4 – Heavy Legs (6-8 reps)
Day 5 – Light Shoulders & Arms (12-15 reps)
Day 6 – Plyometrics
Day 7 – Rest Day or X-Stretch 

Phase 3 (Weeks 10, 12)
Day 1 – Heavy Chest & Back (6-8 reps)
Day 2 – Heavy Shoulders & Arms (6-8 reps)
Day 3 – Your Choice
Day 4 – Heavy Legs (6-8 reps)
Day 5 – Light Chest, Shoulders, & Triceps (12-15 reps)
Day 6 – Plyometrics
Day 7 – Rest Day or X-Stretch
(Phase 3 Rest Week)

Rest Week for All Three Phases
Day 1 – Your Choice (Yoga-x, Kenpo-X, Jogging, Walking, Biking, Etc…)
Day 2 – Core Synergistics
Day 3 – Your Choice (Yoga-x, Kenpo-X, Jogging, Walking, Biking, Etc…)
Day 4 – Your Choice (Yoga-x, Kenpo-X, Jogging, Walking, Biking, Etc…)
Day 5 – Core Synergistics
Day 6 – Your Choice (Yoga-x, Kenpo-X, Jogging, Walking, Biking, Etc…)
Day 7 – Rest Day

P90X is so effective in getting you ripped that it’s very difficult to build muscle mass when following the program to a tee. It’s great for those that want to drastically tone up but how about those that are happy with their body fat percentage and want to gain muscle? Below are just some of the key components that are absolutely required when your goal is to build muscle mass via P90X…

Train with Heavier Weight – One of the most important factors when trying to gain muscle is to lower your rep count while increasing your weight. You should be doing 6-8 reps and make sure you are using a weight that you will absolutely fail on the last rep. If you can only do 4 reps, take a few second break and try to do another 2-3. 12-15 reps should be done when your goal is to tone up and build lean muscle.

Nutrition – Eat more calories! You must increase your calorie intake if your goal is to build muscle. Most people feel like they can eat whatever they want but this could not be further from the truth. Yes, you will need to eat more but reach your calorie goal by eating high-quality foods. For muscle growth, carbohydrates are not as essential as protein and fats. Your body will not be able to build bigger muscles without an ample amount of protein. You should at least shoot for 1 gram of protein per pound of bodyweight. If you weigh 200 pounds, you should consume at least 200 grams of protein a day. Don’t get me wrong, carbohydrates are also very important as they fuel your muscles and provide your body with the energy needed to complete a P90X workout at a high intensity level.

Eliminate a Cardio Workout – Too much cardio slows down muscle growth and P90X has plenty of it. Think about it, even the P90X resistance training routines are somewhat cardio-type workouts. You are constantly moving and completing each exercise one right after another with little or no break.

Recovery Drink – I highly recommend some sort of recovery drink no matter what fitness program you are participating in but I feel that it’s all out mandatory when you are trying to build muscle mass. A post-workout recovery drink with carbohydrates and protein stops the breakdown process that occurs after a workout and stimulates muscle repair and growth. It’s very important to supply your muscles with the nutrients needed after an intense workout, especially when the focus in on building muscle.

Following these tips will help you build muscle mass with P90X. Remember to fight for those extra reps, most people give up too early so break through that mental barrier and muscle up 2-3 more. Also, do not underestimate the nutrition piece as it plays a critical role in building muscle. Drink plenty of water (body weight (lbs) x .06 = water intake in ounces) and if at all possible, try to eat 6 meals a day spread out every 2-4 hours.

P90X MASS – Building Muscle with P90X (Part 2), click here…

For those that are confused by this, stay tuned for my version of P90X MASS as I will explain the key components of building muscle mass with P90X…