P90X MASS – Building Muscle with P90X (Part 2)
Seeing that P90X is marketed as a “get ripped in 90 days” program, it should be no surprise that there is a decent amount of cardio involved. To start, I eliminated a cardio workout and replaced it with an additional resistance training routine. I believe tweaking this program a bit will make P90X MASS just as effective with building muscle as the classic P90X version is with getting you ripped!
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
March 2nd, 2010 at 9:08 pm
whats up dude! im on day 40 now and feel like im actully regressing..a week and a half ago i was really starting to see some good results but since then not to much. im trying to stay motivated but feel like im hitting the eye of the storm. did u hit this wall and what did u do to fight through it? im keeping on pushing play. any advice you have would be great! thanks!
March 3rd, 2010 at 9:33 am
Hey Jaybird,
When do you workout, what time of day?
This is the time you need to step it up even more, most people start seeing thier best results starting on day 45. Physically, I hit a wall around day 50 so I started having a whey protein shake about 15 minutes before my workout and it helped me tons.
March 3rd, 2010 at 2:09 pm
i try to workout around 11 am daily. did plyo today and feel good about it. also i had a lot of stress in the last 2 weeks so i know that played a part of it. i will start taking protein before my workouts and see how that goes. do i take protein before cardio days as well or just weight days? do u do p90x and workout at the gym? also we are about the same size and all i can afford now is 20 lbs dumbbells, do u think that could be my problem for being to light? thanks for your help!
March 3rd, 2010 at 2:22 pm
You could take protein before cardio but it’s more important to take before the resistance training workouts. I assumed you are taking some sort of recovery drink, are you? I have the P90X recovery drink after my workout and a whey shake before. If you are not having a recovery drink, just eat a banana (something similiar) before and take the whey after your workout. you could also take the whey before and after…your call.
as far as the weights go, how many reps can you do wit hthe 20lbs? You should at least have two sets….a heavier set and a lighter set. I hear ya on the price, dumbbells are expensive.
March 3rd, 2010 at 8:45 pm
i started taking the p90x recovery drink starting on day 30. prior to that i was taking whey. im thinking about doing recovery drink right after my workout then 20 minutes after take 25 grams of whey. i just purchased a heavy resistance band so we will see how that goes. let me clarify about the dumbbells…i purchased the old school plastic dumbbell set from walmart which ranges from 5 lbs to 20 lbs. for most weighted exercises tony says go 12 to 15 reps with last three burning. i can easily do 20 to 25 reps with no burn thats why im hoping the band helps out better. im still sore the next day after workouts so im thinking thats good thing on me pushing myself. what do you think helped you lose fat the quickest from day 1 to 30 cause that was an amazing transformation?
March 4th, 2010 at 10:36 am
I would wait at least an hour to have anything after your recovery drink. The P90X recovery drink has the perfect 4:1 (carbs/protein)ratio and if you anything, it will mess up this ratio. Take the whey before your workout (I do), studies claim that whey is just as effective before a workout than it is after one. If you want to build muscle, you should use a weight you fail on 6-8 reps. Being sore is a good sign but look into buying some heavier dumbbells. The bands are a great investment too. You could even do reps of 4 with heavier dumbbells and then do another 3-4 with the bands.
Nutrition was the key. How many calories are you consuming?
March 5th, 2010 at 12:48 pm
im getting right around 1200 to 1400 calories per day..i eat every few hours but with getting high protein and low carbs the calorie content is not that high. i take at least 3 protein shakes per day with skim milk containing 44 grams for 2 scoops. i will do protein shake and banana for breakast, string cheese snacks, fish or chicken lunch, then turkey or fish for dinner with veggies. ill take recovery drink after workout and protein shake pre workout. i can see the muscle wanting to shoot through whats left of my fat and its only in the belly. i push my stomache fat down and can see a 6 pack which gots me psyched! and i love waking up in the morning and looking at myself in the mirror and seeing ab definition! did u take any fat burners or cla? i appreciate all your advice thanks.
March 5th, 2010 at 1:39 pm
Wow, it sounds like you are doing very well on your nutrition. One thing to keep an eye on…
Your total calorie count is only 1200-1400. I was supposed to consume 3240 calories but I averaged about 1800-1900 so I am not going to be the one to tell you to eat more. Be very careful though, it you do not eat enough…you body will go into “starvation” mode which means you will not lose fat and/or gain muscle. What you need to do is listen to your body. If you honestly feel great during your workouts and throughout the day..you are fine. If not, increase a calorie count a bit until you do.
You will be ripped in no time if you continue be strict on your nutrition!
March 5th, 2010 at 6:15 pm
Ok ill do that workout schedule cuz i hecka wanna bulk, but what nutrition guide should i follow?
March 5th, 2010 at 6:18 pm
what would be best nutrition to go along with this cuz i want most bulk possible?
March 6th, 2010 at 2:49 pm
You can follow the same guide, just increase your calorie intake. I know you want to bulk up but do you also want to lose fat? If the answer is “no”, just eat 300-500 more high-quality calories a day.
March 7th, 2010 at 11:15 pm
tried your homeade protein bars…..amazing tasting!!!
March 8th, 2010 at 8:10 am
I know, it’s good stuff. I cut them in half and eat one for an evening snack…it’s something to look forward to after dinner.
April 21st, 2010 at 5:53 pm
Hey,
I am a 18 year old, 5′ 10″, 120 pound guy. I am pretty damm skinny. I got the P90X to add some MUSCLE to my already slim frame. I have nearly no body fat so i am following your MASS P90X Workout, instead of the traditional P90X workout. I am drinking a whey protein drink as soon as I am done working out. I was wondering why exactly should I cut the heavy back part out of the heavy back&leg video?
BTW do you have other any suggestions?
–Thanks
Maleeh Effendi
April 22nd, 2010 at 2:53 pm
You don’t have to cut out the back exercises (optional) if you are up for them. I was using heavy weight on the leg exercises so I needed that extra break but I did usually do a set of pull-ups during that time.
I took casein protein at night. Unlike whey protein, it’s a slow digestive protein that your muscles can feed on all night while you are sleeping. You may want to consider that.
April 26th, 2010 at 3:49 pm
hey, im 5 foot 8, 150 pounds. I have a little bit of fat, but during p90x I still wanna gain mass, so i decided to look at this guide. I just want to clear things up, I still do all 3 phases except do your exercise routine? And during all 3 phases I eat the same amount of proteins/carbs/etc except add in some extra calories?
April 27th, 2010 at 8:38 am
Correct, do all three phases but with my schedule.
Eat 300-500 more calories than you normally do but also try to consume your body weight with protein. If you weight 150 pounds, make sure you at least have 150 grams of protein….try to hit 200 grams of protein. I would also recommend having a casein protein shake before bed.
April 27th, 2010 at 6:20 pm
Thanks. I was also wondering what is the point of doing the Plyometrics workout. It seems more of a cardio workout. Now my legs are sore too but it seems more of a cardio thing. And if i remember correctly, cardio is bad when your trying to gain muscle..
April 27th, 2010 at 9:15 pm
Too much cardio will hinder muscle growth but you should do some. Plyometrics is a type of cardio workout but it also helps you build strength. You could swap it out with yoga-x if you like. Personally, I want to improve/maintain my cardiovascular endurance while building muscle so I kept in my program.
April 28th, 2010 at 5:46 pm
Hey. I just started the first workout of my second week of P90X and my muscles are completely dead still. I cant even do push ups without being on my knees. Last week though i could… what is happening? My muscles arent burning like hell like they were during my first week. My muscles just feel like they have no strength. Like they are just dead.
April 28th, 2010 at 10:40 pm
Okay, and I just follow the regular p90x nutrition guide for the 3 phases while adding in the 300 – 500 more calories you mentioned right?
Is it possible to go through phase 1 like this without losing more than a few pounds? I dont wanna drop below 150 pounds.
Thanks for your help.
April 29th, 2010 at 9:34 am
Yes, if you could eat 300-500 more calories a day and drink a protien shake before you go to bed…you should not lose any weight. Weigh yourself every week and the minute you lose a pound, shoot me an email and I will assit you on your nutrition plan.
April 29th, 2010 at 9:39 am
It sounds like a nutrition issue. How are you eating? Most people do not consume the proper foods to keep up with the intense P90X workouts…and that is why they make “protein shakes” and/or “recovery drinks”. Are you taking any of these?
April 29th, 2010 at 3:18 pm
Yes I am. On beachbody.com some people suggested that i just worked too hard the first week. I can see that. I couldn’t even wash my hair in the shower for 4 or 5 days. My arms were dead. I am just gonna continue the rest of my p90x workouts for this week and hopefully my muscles will be a little bit more relaxed and able to do work.
May 1st, 2010 at 6:11 pm
Hey, one more thing, in the classic p90x they do chest and back, shoulders and arms etc.. on phase 1, and back and bicep,shoulders tris and chest etc, in phase 2, why is it switched around in here?
May 1st, 2010 at 7:27 pm
I just wanted to change it up a bit, you could do phase 2 first if you want…it doesn’t matter.
when do you plan on starting?
May 1st, 2010 at 8:51 pm
I started already Im on day 4, heavy legs
May 6th, 2010 at 11:29 am
Do i have to take a rest week? I really wouldnt like to.
May 6th, 2010 at 11:43 am
Is this your first “rest week”? Most people want to workout during thier first rest week but trust me, you are going to look forward to your second and third rest weeks.
You can do cardio during your rest week but stay away from lifting any weights. Your muscle grow when they are resting so if you lift 7 days a week, they will never grow.
May 6th, 2010 at 12:30 pm
Does it matter what order it is done in?
You have:
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
But i find that by fitting in yoga (Your Choice), my legs are already in pain for the next day when it’s time for heavy legs… So i was thinking:
Day 1 – Heavy Chest & Back (6-8 reps)
Day 2 – Plyometrics
Day 3 – Heavy Shoulders & Arms (6-8 reps)
Day 4 – Yoga X
Day 5 – Light Chest, Shoulders, & Triceps (12-15 reps)
Day 6 – Heavy Legs (6-8 reps)
Day 7 – Rest/X-stretch
This is your phase 2, which i am doing in phase 1 (But re-ordered)
May 6th, 2010 at 3:58 pm
That’s fine, put them in an order that works for you…
May 6th, 2010 at 6:02 pm
I have another question. I am in the first month (week 3 to be percise) of the P90X MASS Program you have put together and i have noticed that my non-dominant arm is noticeably less muscular than my dominant arm. Is this normal, for people who are just starting to work out? Its always harder for my left arm to keep up with my right arm during the bicep workouts. Is there anything i can do to counter act this?
BTW the difference is not EXTREMELY noticeable, but it is noticeable for me and my girlfriend (after i pointed it out to her).
Thanks!
May 6th, 2010 at 6:05 pm
Thanks!
So during my first rest week i am gonna follow your rest week schedule. If i do follow that rest week schedule, do i need to still drink my protein shakes along with keeping my protein intake high (so the muscles i worked out during the first 3 weeks can develop/rest)?
If i don’t do the rest week schedule and actually rest should i still do the protein shakes/high protein intake?
What would you recommend.
Thanks so much for all your time!
May 6th, 2010 at 7:54 pm
Don’t stress out getting enough protein on your rest week. It’s still a good idea to have it but it’s more important when you are working out.
May 6th, 2010 at 7:59 pm
I would do something during your rest week, I would not take it completely off. Core Synergistics is a very good workout so I would do that twice.
May 8th, 2010 at 12:49 pm
Any comment on my above post about the dominant, non-dominant arm problem?
May 10th, 2010 at 8:35 am
Sorry for the delay in my response, yes that is normal…
My left arm is still weaker than my right and I have been working out. I would not worry about it one bit, you probably do not realize it but I am sure you use your dominant arm a lot more than the other when it comes to lifting objects, raking your yard, etc…
June 22nd, 2010 at 10:28 am
Is it okay if I switch Heavy legs to my second day, and switch whatever was on that 2nd day to my 4th day? just wanna make sure it won’t mess up my muscle building process.
June 25th, 2010 at 8:32 am
Your resistance training workouts (chest, shoulders, legs, back, arms) should have a day rest before doing another resistance training, that is why P90X says to do them Monday, Wednesday, and Friday. If you do heavy legs on day 2, just make sure your legs have a break on day 3…and you will be fine
July 5th, 2010 at 9:00 pm
Guys, love this info. exchange. Learning a lot from you.
July 16th, 2010 at 11:13 am
could people please post how much weight (muscle mass) they have gained and how much they improved in general.
I was thinking of doing yoga on day 3 to work on the core.
I am 5′8 140 lbs, I wanna get up to 155.
I am eating 150g of protien a day, 2160 calories, and 240 carbs, should I be eating more carbs?
I drink whey twice a day, once in the morning, once after my workout. Could someone please recommend a good pre-workout snack.
July 16th, 2010 at 1:09 pm
To be honest, I did not see a huge gain in muscle mass but I did see a significant jump in my strength! I was also watching my calories though. I did not want to gain much weight seeing that I just finished P90X and lost 27 pounds.
Everyone is different so my recommednation is to do P90X MASS and tweak your nutrition as you are going. 2200 sounds like a decent amount for someone that is 140 but you may have to increase that a bit. I took whey protein before I exercised and had the P90X recovery drink afterwards.
July 16th, 2010 at 3:24 pm
what is in the p90x recovery drink, is there a good substitute for that?
July 17th, 2010 at 6:47 am
Click on the link below for more info…
http://fightfatblogger.com/p90xrd/
July 27th, 2010 at 12:07 pm
how about some exercises when they require to do 16 reps, do you still shoot for 6-8 reps on heavy days?
like static arm curl, in/out bicep curls, in/out shoulder flys
July 28th, 2010 at 9:03 am
Yes, I try to not exceed 6-8 reps so I use a heavier weight…even on the ones they say 16 reps.
Also, Tony does not say this but not be shy to use your body when doing dumbbell curls to get those last couple of reps. It’s referred to as cheat rep and is done by body builders. It’s one of the few exercises that you can cheat and see great results. Only do this when you can not do anymore the regular way though.