A Quick look at all 3 beachbody fitness programs
P90X was developed to make the most of the muscle confusion methodology with a change in motions so the body is constantly readjusting to new exercises that eliminate plateauing.
P90X2 was introduced with the idea of muscle integration, that makes use of multiple muscles in the body alongside the idea of muscle confusion from the original program.
P90X3 utilizes muscle acceleration, or simply put, the idea of accelerating a workout in a small-time span of 30 minutes with little breaks in between. This short time in combination with the muscle confusion from the first two systems enables many to get their desired physique in a quicker, easier manner.
Have you been considering trying P90X to get the best workout results? Our 90X review has all of the information you need to decide whether or not a 90X result is what you are looking for from your workout regimen. Read on for everything you need to know:
P90x, Power 90 Extreme, is a 90-day home exercise regimen that revolves round cross-training and periodization—which is progressive cycling of various aspects of training to reach peak performance. Through a circuit formatted exercise plan, or a routine that involves moving from exercise to exercise with little rest in between—to keep the heart rate up—its aim is to constantly confuse the body’s muscles. Stressing the body on strength training, cardio, yoga, plyometrics (jump training), and stretching.
It evolved from the training methods of metabolic conditioning, or workouts that involve using multiple different exercise utilities in short, fast-paced, high-intensity workouts within a small timeframe that challenge the cardiovascular system. This forces the metabolic system to run on overdrive and burn fat at an increased rate. This method is the backbone of what P90X, P90X2, and P90X3 are built upon, as this is set with workouts laid into a structured pattern that has been arranged to attain a desired response from the body for maximum efficiency. Depending on the outcome desired, the required plan needs to be structured in a specific way for that individual’s fitness level and goal.
P90X is highly dependent on increasing the overall metabolism of the person to burn the necessary fat while building muscle. Metabolism refers to how food is broken down by the body for energy. There are three ways the body can use the energy during exercise for each of the workouts.
Creatine Phosphate pathway is the first method and is the primary system used when performing powerful exercises such as heavy lifting and sprinting, with full recovery ranging around five minutes.
Glycolytic pathway is the intermediate system that provides energy for activities that span from one to four minutes. This is the primary method used when doing exercises such as regular weightlifting and mid-distance running intervals. Typically, recovery is around one to three minutes.
Aerobic is the system used for long lasting workouts giving the body a seemingly endless supply of energy that can last for hours at a moderate intensity, with recovery being a matter of seconds.
The methodology is hinged on this idea of consistently changing up the exercise between various forms that essentially confuses the muscles which therefore leads to an unlimited ceiling for improvements and stimulation. Straying away from a stagnant routine allows the body to never get used to any set of exercises to promote constant growth.
The purpose of conditioning the metabolic system is to maximize efficiency of one of the energy systems for better performance or to achieve the desired physique. There’s also the added benefit of burning calories rapidly from the nonstop movements. This intense training leads to what is known as an increased EPOC, or excess post-exercise oxygen consumption, i.e., a higher resting heart rate for a few hours after strenuous activity.
It takes the body about six weeks to fully adapt to a new exercise. Recovery requires a specific amount of time between sets to fully replenish. Finding the key ratio between workout and rest is ideal in determining the most effective metabolic conditioning technique. Through this review of P90X, it has been found that doing longer workouts with minimal rest in between yields a higher caloric burn and pushes endurance/strength. The goal is to maintain a moderate intensity through the little rest time given without over exertion, so any workouts thereafter are as intense and with perfect form. This in conjunction with consistent variations in exercises confuses the muscles and pushes the body to continue to try to adapt. Dynamism in the workouts keeps the body guessing and if exercises types and rates fluctuate, the muscles will not be able to fully get used to any routine.
Over the course of six weeks, the body grows accustomed to any form of movement and can begin performing the exercise more effectively, but with muscle confusion, we are fighting this adaptation. An example of proper confusion would be to take an exercise and work with it for 8-12 weeks, but within the timeframe, change up the sets, repetitions, and weight loads. Changing the parameters of the exercise in which it is built helps to establish an ever-changing stimulation of the muscles.
Each day is targeted at certain muscle groups and the entirety of the routine is done over three phases. Rest during any phase of regimen is crucial as most of the growth of the muscles occurs during resting days. But, many have the question of whether any phase may be extended? In reviewing the program, it was seen that if rest is being incorporated, then it can be effective to extend any stage by at least a week or two without issues. As with muscle confusion, changing up the normative of any regimen will improve results.
During the first phase, the goal is to master the movements by finishing the exercises in one piece, focusing on strict form and maintaining proper repetitions. After three weeks of stressing the body through these now normal exercises, the aim changes to transitioning into tightening the midsection, while pushing your core strength, balance, and flexibility up.
This phase is targeted more on muscle density and growth, changing the focus from just repetitions to weight to promote lean mass building. Throughout this phase, the body should begin to become more comfortable with the current exercises and feel as if the strength has been steadily increasing.
During this phase, the goal is to adhere to an extreme in muscle confusion, with a no holds mentality on stressing each exercise to the limit. Each set of movements should be done to the end of exhaustion, where stopping is only done when failure becomes of each new repetition.
This doubles plan is for those who want to achieve some extra cardiovascular exercise for added performance or weight loss. This is a variation from the classic schedule and should only be done when injury free, and when energy levels are still adequate to accompany this added stress.
Like the standard first phase, this phase is all about adaptation and recording each repetition, while focusing on strict form with proper weight.
This second phase is now done three times per week, and suggested to be attempted on an empty stomach due to the increased intensity. After this phase has been completed, move onto the classic workout after a considerable cool down.
This final stage is done over four days throughout the week and considered to be the toughest stage of the three. Four days of cardio are to be completed on top of the regular exercise regimen that will leave the body excessively tired, so it is important to carefully monitor the body and how it reacts to this additional cardio. If the body starts to fail, benefits become nonexistent, or detriment starts to occur, affecting the ability to recover easily, then it’s advised to decrease the intensity or skip the first workout.
This is for those who want a more cardio-based, yet slightly less intense program. Aimed at a more lean-stressing regimen this may increase the amount of sweat produced. This aggression will improve the overall lean body mass that can be accrued during this phase set.
During this period the body will grow accustomed to the rigorous demands on the cardiovascular system by forming engrams, or neuromuscular patterns that will let the body turn new movements into a regular exercise routine.
The goal of the first stage should be like that of the standard phases from earlier, with priority set on perfected movements and completion of each repetition. As the body gets more used to each exercise it will become easier and more efficient, enabling the weight used to be increased gradually. Stick to core strength, cardio, and flexibility as the main aspects to improve on for this week. As the muscles build more engrams, stabilizer muscle strength will also increase.
This point should start to become an area of focus for failure and the maximum amount of repetitions per set. During this stage, attempt to add on more weight for each exercise. Also, this is best done if tried with at least 12-20 reps or close to at the end of every set.
This is the final stage and should revolve around piling on more weights and going until failure. The repetitions can drop a little to 10-12, but with increased weight limits.
One of the main factors of the routine is the jump training, or plyometrics, where the body is pushed through a series of bursting type movements like jumps squats, one-leg hops, jumping up, onto, or over objects. This combination of movements stretches and contracts the muscles that increase the power of each consecutive movement.
Another important role is the strength training that uses resistance workouts to fortify the bones, ligaments, tendons and muscles. As an all-aerobic workout, meaning it takes every major muscle group into consideration and works them in an equally strenuous form, it ensures the routine is balanced.
Cardio training is key to its success and is done over a 43-minute session with an array of activities set on keeping the heart rate up. Many the workouts are like the movements in plyometrics, or anything in Kenpo, yoga, and the core exercises.
The cardio training begins with a five-minute warmup, involving stationary jogging, jumping rope, jumping jacks, then moves straight into yoga moves, cardio combinations such as kickboxing movements and other jumping activities.
Most of the strength starts at the core, from the abdomen, back, and trunk that gives you all the power, balance, and agility to get through every training regimen. Utilizing crunches, lunges, and squats, it can stress and strengthen the core more, benefiting muscle stimulation/growth. It is through this that muscle density can be increased, and with the use of confusion, plateauing can be eliminated. It is perfect for those who have experience and are looking for an efficient way to build muscle and tone the body. If weight loss is the goal, other at home workout regimens would be better suited.
P90X2 results incorporate most what you can expect from a P90X program, and then some. To learn everything you need to know about it, here is our thorough P90X2 review:
The basis for P90X2 resembles most the workouts from the original P90X program, but over a series of 12 workouts with a new training method called Post-Activation Potentiation (P.A.P.). Developed by professional trainers with the goal to burn fat and create a chiseled frame, while improving the body’s overall performance levels. Each of the individual workouts in the P.A.P. regimen is designated for different muscle groups with intense, yet reliable exercises. The activities in this elevated routine are of a higher intensity because it is assumed that the predecessor program has been completed.
A standout feature of this program over the original is the focus on the equilibrium, boosting the balance through a stronger core. This increased core strength enhances the stamina as well as tones the entire body. The program includes a substantial amount of yoga moves utilizing the tools such as the fitness sphere. An increased core will help provide more power for other exercises as well as improve the overall fitness level of the body for any cardiovascular activity that is to be thrown at it.
Unlike the standard P90X program, our review of P90X2 has found this rendition has more leniency built into its phases, allowing each stage to be completed at various times. An example of the varying degree of time scales that can be managed is, for one exercise stage, the completion time could be within three weeks, whereas the next phase could be done within six weeks instead. It takes into consideration the personal fitness level of the individual rather than a stringent plan that must be adhered to. The rest days are also doubled, so rather than just a single day of rest, there are two days implemented into the process for full muscle recovery.
Like the other phases, the beginning phase starts with creating a strong structure targeting the core that enhances the security of the workouts, while also triggering balance as a focus within the regimens. This first stage consists of stamina steps, plyometrics, yoga exercises, and workouts that include a combination of all three.
The second step is a total stamina routine that aims for explosive motions with coordinated drills that help reinforce endurance and balance work.
This stage includes many of the exercises from the first two phases, but hones in on full-body workouts with new techniques that challenge and push the limits of the body.
This is the initial workout of the collection and is the primary focus on the equilibrium. This exercise uses weaknesses to help improve balance while maintaining muscular density. This involves doing intense exercises that also require stabilization to sustain proper form to trigger all of the necessary muscle groups.
This set of workouts uses plyometrics, or the jump training, but focuses on a plethora of side-to-side motions rather than only upright movements. This is a benefit for many with knee or back issues that is also friendly on pre-existing disorders.
X2 Recovery and Mobility
A favorite exercise for many as it is somewhat of a break from the standard high-intensity workouts that aim to help relax the body. This is all done in preparation for the upcoming exercises that use foam rollers to stretch and massage the deep tissues.
X2 Total Body
Centered around resistance training as well as equilibrium work, it is aimed to stress every muscle for a thorough all-body routine. One of the standard exercises involves doing a carry on one leg that your normally do standing with both feet securely planted. This activity reinforces the core strength by functioning the individual leg, abdominal, and back muscles.
This exercise can enhance power and general strength, while also helping the body to stretch and unwind. Included too, are some various yoga workouts through isometric movements that boost stamina and flexibility over a 90-minute session.
Balance and Power
These exercises involve a range of stamina activities that stress holding a proper balance to further build the equilibrium. The various exercises can help alleviate any prior disorders as well as any get rid of any pains and discomforts from prior high intensity activities.
P.A.P Upper and Lower
This set of workouts combines stamina training with plyometrics and strenuous weight training for the upper body. It also pushes the capabilities of the lower body through different leg lunges and jumps.
P90X2 is great for anyone in decent shape that wishes to achieve a better-toned body with improved balance. It takes the intensity of the original program up a notch and aids you in accomplishing new fitness goals. It is a versatile system that will boost stamina and allow results to be obtained in short time.
Are you interested in this program and what you can expect of P90X3 results? We don’t blame you. This comprehensive P90X3 review will take you through all of the benefits you can hope attain from purchasing it.
The focus of P90X3 is brevity with workouts being able to be completed in approximately 30 minutes. Many the exercises are done with high intensity including groups of muscles rather than isolated motions. These movements are more efficient in burning calories as they engage more muscles over large areas.
As a standalone system, it isn’t for those who have graduated from the classic P90X or P90X2 programs. This strives to be a brand-new series of training activities and is an excellent choice for newcomers to become accustomed to these high-intensity workouts.
The program is broken down into 16 exercises that are divided into 4 major categories of strength, power, and flex core cardio and balance. These regimens are centered around achieving weight loss with approximately a 10% loss of body fat at about 30-50 pounds lost in 90 days.
This is the ideal workout routine for those short on time who want to achieve new personal health goals without too much commitment. The workouts are low impact so they are a perfect fit for any level of fitness and age.
Advantages and Disadvantages
- Can practice from home.
- Ideal system for muscle mass and tone.
- Detailed guides for workouts and nutrition.
- Comes with an aptitude test to determine its adequacy.
- Balanced for cardio endurance, flexibility, and strength.
- Training is extensive but too long, requiring 45 minutes 6 days a week.
- Not ideal for beginners.
- Required equipment such as bands, dumbbells, and bars.
- Coaching is required to prevent injury.
- A practical routine with 2 days of rest for recovery.
- 12 unique exercises that build upon each other over a 90-day period.
- A 3-stage program with flexibility in the speed at which it is completed.
- Program focuses heavily on balance and core strength.
- Isn’t suitable for those out of shape and is targeted at those who have already done P90X.
- Warmups for each of the 12 exercises is identical to one another.
- Equipment is required to complete any of the workouts.
- Only requires 30 minutes.
- Fitness and nutritional guides.
- Can practice at home.
- Flexible; can adjust time spent on routines to suit schedule.
- Ideal for beginners.
- Results are not produced as quickly; takes a few months to see the effects.
- Exercise examples are not presented.
- Pacing is fast for some people.
The Final Word
As you can see, there are a number of things to love about each of these programs. Each individual is different, however, so what works best with your daily routine may differ from someone else. Review all three of these incredible options to find the one that sounds like it will best mesh with your needs. You can’t go wrong with any of these options, however, so don’t worry too much about choosing between them! If you are looking the best exercise results, purchasing any of these will definitely bring you success.