A little confused by what Muscle Confusion actually is? Well, lets break it down and see why P90X takes advantage of this strategy. The body has a tendency to adapt very well to stresses on the system, including exercise. Professional athletes train in “blocks” which consist of working out certain muscle groups in a particular way followed by a recovery phase. As you progress through the phases of each block, the goal is to alter your routine so that the body has difficulty adapting and thus you continue to get results.
The better shape you’re in, the quicker your body can adapt, so you must constantly be moving into the next phase or block. The process of continuously changing up your exercise routines is called Muscle Confusion and P90X utilizes this technique as the heart of the program.
As your body adapts it strives to achieve efficiency. The more efficient you are with any given task the easier it is to accomplish that task, and the less it really affects you, so your results hit a road block, in the P90X program this phenomenon is called the Plateau Effect.
Once you hit that plateau you have to change things up and start in on another block. The recovery phase of each block allows the body to heal and get stronger for the next block. With this technique the P90X system allows you to increase the intensity of each block, and maximize the results you get during the time you spend on your daily workouts.
Nov 08, 2008 @ 14:09:27
i have gotten the p90x last year, and have just started to use it, but my wife has thrown away the book with the muscle confusion order in it, would like to change my life and just need the order of the workouts, thanks
Jan 04, 2009 @ 12:56:27
I am in the same boat as Tim, trying to get in shape after the new year but don’t know what DVD to do first…….please help!
Jan 06, 2009 @ 19:58:01
Tim and Jill,
If you have ordered through us please just simply contact customer service at:
customerservice@extremebodyworkout.com
provide us with your original order # and we will be more than happy to send you out another copy of the fitness guide to get you guys on track as quickly as possible.
Jan 11, 2009 @ 02:07:18
I receivied p90x last year and moved I misplaced the book for the order of what suppose to do . Can you help me out here and give a clue . I`ve been doing disk a day
thank you
Jan 14, 2009 @ 17:51:07
Hi Joey,
Please visit our customer service page and send us a message via our support form concerning your misplaced books. Our customer service representatives will be able to assist you in this matter.
http://www.extremebodyworkout.com/customer-service.php#supportform
Mar 01, 2009 @ 12:24:00
I am about to buy a P90X for my wife and my self. i am taking a deit pill to help me with getting some of my wieght off. Will that effect the way the program work?
Hi Tommy,
It’s hard for us to really comment on 3rd party products as far as their effects and ingredients and how that would interact with the program. We do offer a special Slimming Formula of our own with all natural and ephedra free. Please see the following links:
http://www.extremebodyworkout.com/p90x-products/slimming-formula.php
Apr 20, 2009 @ 16:07:55
i lost my nutrition plan and you send me one please to my email
Hi Tommy,
Please visit our customer service page and send us a message via our support form concerning your misplaced books. Our customer service representatives will be able to assist you in this matter.
http://www.extremebodyworkout.com/customer-service.php#supportform
May 14, 2009 @ 09:19:49
I’m still skeptical about your “muscle confusion” principle. Do you have any research that I can view? I’d love investigate this further or maybe test out your progam myself.
Hello Ben,
Many people share the same skepticism you do and it’s OK to have that skepticism. Check out our blog here: http://www.extremebodyworkout.com/blog/tag/muscle-confusion/ for more info.
-RJ
What are the Effects of Muscle Confusion?
Jun 04, 2009 @ 12:41:03
[...] Muscle confusion is exactly what it sounds like. It involves keeping variety in your workouts so that your muscles don’t get used to it. The effects of muscle confusion are beneficial to people seeking weight loss, muscle gain, or a combination of both. Think of it like this: you are trying to throw your muscles off or keep them guessing about what’s next. By varying your workouts and even your targeted moves, you don’t get accustomed to certain moves and your workouts stay effective. [...]
Jun 11, 2009 @ 16:33:22
I’m not strong enough to do pull ups without the chair, but any modified way I do chair pullups I feel like I’m not getting the back excersize that I need. Either I use my leg too much or feel it more in my forearms and biceps than my back. Is there a modified way to do pull ups and still get a back workout? Also, is a round back okay to have during pullups if you’re doing it modified?
Jul 01, 2009 @ 11:38:38
Richard,
Here is where progression comes into play. Chin-ups are not easy. If you don’t have a good amount of upper body strength, they can be very difficult. If you are using the chair, try and use your leg for balance only. If you have to use you leg to help push you up there, try to use it less and less each time. Remember to hang the other leg towards the floor in the case that your chair falls over so you are able to catch yourself. Your back should be straight during these exercises. Perhaps this is why you are feeling most of the pull in your arms. They key is to get used to these workouts and improve your form as you go. Once you have mastered the your form, you wont need the chair and you will start to feel your back muscles being engaged. You can also try using the bands. This way is a little less difficult, and it is much easier to get the body positioning correct for the right muscle engagement.
Bands:
http://www.extremebodyworkout.com/p90x-products/resistance-bands-complete-kit.php
-Erin
Staff
Jul 03, 2009 @ 18:54:41
I love eating and working out. Dieting is a lifestyle I simply cannot take up. What I do need is both a muscle confusion program and a way to burn calories.
I was concerned that your program does not incorporate Cardio Interval training, the most effective way to burn calories and boost one’s metabolism. Can I incorporate it at without ruining the system?
I’m reluctant to try the P90X’s Doubles Routine, which incorporates morning sessions of steady aerobic cardio. Although a great way to refresh the body and burn some calores, it will essentially slow one’s metabolism as the body becomes better at utilizing one’s remaining body fat. In other words, it’ll take more time to burn the same calories. Am I overreacting?
I am impressed by the variation of workouts and muscle building routines provided by P90X. Combined with Muscle Confusion principle, I imagine this routine can deliver amazing results. However, I’m already a strong guy, and I’m dissapointed that I have to cut back to working my upper body only twice a week, when I’m used to 3 times weekly. I know this sounds silly, but is there any chance I could become weaker by this reduction of resistance training?
I love the Yoga X routine. I never tried anything like it before and it was a challnege of a lifetime.
I am dissapointed by Kenpo X. Maybe because of my background in martial arts, I wasn’t exhausted by the time the routine was over, and felt like I could take it on again no sweat. Maybe I can substitute it for a resistance or cardio interval routine?
I decided I wanted to try all 12 routines before starting the 13 week program, and now realize that might have been a mistake. Did I lose the muscle confusion?
Hi Richie,
We have that the P90X can work for a variety of people with different goals, but of course, may not be the right program for everyone. There are some people out there that are in tip top shape, maybe you, that are just not challenged by the P90X. You seem like the type that really knows your body and is very knowledgeable about fitness.
I think the best way to really decide if this program will work for you is to try it full out. Start the routine and follow the schedule. You didn’t loose the opportunity for muscle confusion just because you did each workout once already. That’s actually not a bad idea for someone who is unsure about this program. If you want to add some extra workouts, go for it. There are a lot of people who add running or swimming to this program which is perfectly fine as long as you are managing your energy levels right.
At any rate, we appreciate your input. We welcome opinions from both sides of the fence or somewhat in the middle!
-Mike
Aug 02, 2009 @ 13:31:15
Hello,
I am interested in purchasing the P9OX, but have some questions. I am currently training for a half marathon and would like to add in the P9OX workout routines. Is this a good idea? Can I still run in the morning and do the P9OX dvds in the evening?
Also, how many days a week do you do the P9OX dvd’s? I know with most workout routines, it is recommended to take at least one day a week off.
Thank you~
Hello Erica,
Yes. You can train in the morning and do your P90X workouts later on in the evening.
The P90X schedule has you working out 6 days a week with an optional stretch/rest day.
-Mike
Aug 05, 2009 @ 15:49:28
HI MY QUESTION IS THERE ARE THREE WORKOUTS IN THE BOOKLET. CLASSIC, LEAN ETC
WHICK ONE DO I START WITH? I AM TRYING TO GET RIPPED IN 90 DAYS
Hello Shantel,
All three approaches, classic, lean, and doubles, are included in the fitness guide you will receive with the P90X. You can choose which ever one that fits your goals. You don’t have to start with any particular one. Classic burns fat, builds muscle, and increases overall athletic ability. Lean is focused on fat burn and weight loss. Doubles is the same as classic with extra cardio for those who what to burn a lot of calories.
Good luck and make sure you come back and let us know how you are doing!
-Mike
Sep 17, 2009 @ 11:50:21
How long do the actual workouts take?
Hi Candice,
the P90X workouts range from 60 to about 90 minutes with one ab routine that is 15 minutes.
-Mike
Staff
Sep 19, 2009 @ 15:27:49
hello,
i’ve noticed your infomercial about the power 90x program, i had been looking for something to help me get back into shape. i haven’t been able to workout since may because of foot surgery, but i am itching to try out your program for weight loss and muscle building and slimming. i was wondering if this program can used in conjunction with running; also what supplements/nutrition guide should be used with this program?
Hello Chauncey,
you can supplement the P90X with running, swimming, or cycling, yes. Many people that have come by this blog have asked the same question. As long as you are eating properly and have enough energy to do both, yes, you can do the P90X and have a daily run.
-Mike
Staff
Dec 29, 2009 @ 22:56:41
p90x has been a great system for me,my only problem is my ability to modivate myself to put the disc in and do it gained 10 pounds of muscle and 5 inches of vertical leap in two months. Works great if you use it the only failure possible is the person who buys and does not use.
Jan 26, 2010 @ 20:39:18
I am in wrestling season right now and i lift weights from Monday-friday. Should I do p90x?
Feb 16, 2010 @ 22:09:44
Hi
If I start doing the 100 push ups challenge will that interfere w/ the muscle confusion? (site http://hundredpushups.com/week1.html)
Mar 11, 2010 @ 14:14:49
Hello Enrique,
P90X requires you to work out 6 days a week, with 3 resistance days. Will that be too much with your daily lifting schedule?
-Mike
Mar 15, 2010 @ 13:13:10
Just started my P90X, and just interested in chest, back, shoulder, arms, shoulder and triceps and back and bicep work outs. Should I start the chest and back and continue until I can go through the whole program, or should I do each of the work outs and then start over with the chest and back?
Mar 16, 2010 @ 13:40:57
Hello Brian,
do the whole workout and put more emphasis on those areas by increasing weights or reps.
-Mike
Apr 10, 2010 @ 00:58:03
I confused am i suppose to do a disc a week? Is this correct? if not how should i do it? i dont have the book nor the orig. order number please HELP
Apr 14, 2010 @ 14:32:08
Hello Devon,
you are supposed to do a different disk every day for a week. Then you repeat that weekly schedule for three weeks, then your schedule will change. I cannot give you the schedule on this blog, but if you contact our customer service representatives, they can help.
http://www.extremebodyworkout.com/customer-service.php
-Mike
Apr 21, 2010 @ 12:33:49
I am wanting to slim down and after getting in better shape muscle up which would be the best strategy to do this
Apr 21, 2010 @ 12:53:02
I want to lose weightr then bulking up after weight loss what is the best way to do this in the
P-90 X system
Hello Michael,
you could start out with P90X lean for 1 round, then do P90X classic for your second round. This way you can focus on losing weight for round one, then focus on weight training during your second round.
-Mike
May 11, 2010 @ 18:12:08
Hello there,
I have been using the P90X system now for 2 months and I can see and feel the difference. I was having a lot of lower back pain prior to starting this fantastic program. Now 2 months into it my back has been feeling fantastic. I am more limber, stronger, and having far fewer spasms and tightness now. I use to go to the gym and spend 45minutes to an hour there doing cardio and weight training. I was not loosing weight and I was not getting more defined. Now with P90X I am loosing weight I am seeing cuts in my shoulders, and arms, my chest is bigger and my stomach is smaller. I love the variety of the routines. I have been exercising for 25 years and I never saw some of these moves until I started using P90X. P90X works.
Very exciting Steve! Congratulations on your success!
P90X: First Impressions | A mishmash of me!
Jun 21, 2010 @ 11:21:46
[...] that with P90X, the core reason people see results is that the program is based on a philosophy of muscle confusion to keep you from getting to comfortable with the moves and also to avoid hitting plateaus. [...]
Jul 03, 2010 @ 20:20:04
p90x will never transition into marathon training. p90x is strictly for physique looks. not to mention a lot of wasted exercises. goofy exercises that cause too much stress to even complete a good enough number of reps to stimulate good contractions. stick to regular lifts and movements. blogtalkradio.com/bodyperformance/2010/07/02/body-performance–weight-loss-and-fitness-with-steve-turano
Aug 01, 2010 @ 22:28:52
I am one week in to P90X. So far, I love it. It’s a challenge for me, especially after not working out for a while and having kids. I don’t have that much to lose, but I didn’t get the feeling that I was working out correctly when I’d visit the gym. I now feel that I’m focusing on the areas that need it. Thanks P90X. I’m bringing it!
Aug 30, 2010 @ 05:30:39
I have some arthritis in my lower back, can I still use this program effectively?
Hello Pete,
P90X is usually not recommended for people with serious back problems. Of course, this would be something to speak to your doctor about. You might be able to do P90X if you take it slow at first if the severity of your back problems is low, but again, that is something for your doctor to discuss with you.
-Mike
Oct 06, 2010 @ 06:54:24
The blog post is indeed excellent.Please keep update everyday,I will come here at any time.
Nov 18, 2010 @ 15:58:46
I am a bigger guy… is this program good for losing weight first? about 250 lbs 5’10..
Hello John,
this program is great for losing weight because you not only get fat burn from the cardio workouts, you also build muscle that will help your body to continuously burn fat, even while you aren’t working out. There is also a lean approach that you can take that will focus more on cardio if you would like to focus on weight loss rather than building strength and increasing athletic abilities.
-Mike
May 06, 2011 @ 15:02:23
I really like the program which I just have started for a week. I never like DVD exercise, because I think that might be a very boring workout, but P90X changes my mind and I love to. I am always expecting the morning coming to workout with P90X! Thanks!
Stick with it Bowie!
-Mike
May 10, 2011 @ 09:45:55
Hi, me again, I have a question, I am a female, and wanna to lose some more body fat to prepare my marathon. I am about 15% body fat now, and working on Lean program at 2nd week , and I also keep run 5K everyday at afternoon. I wanna to know , is the lean program working for me to reduce my body fat layer at my tummy and thigh as well? I really want to get a lean body.
Hello Bowie,
despite what most people think, we can’t reduce fat in one particular area. When you lose body fat, it’s and overall loss. Unfortunately, the place that stores most body fat is the thighs and tummy so it seems like those areas aren’t being affected, when in fact they are. An advantage you have his that you are a runner. Avid runners tend to have great abs because of the muscles they are regularly working. Using larger muscle groups, such as the back and the legs, helps your body burn fat faster. If you keep up with P90X, eat well – not too many carbs, and stick with your running, you will get very lean. 15% body fat is not too shabby! You’re already in that athletic range in terms of your body fat, so I think it’s just a matter of little time and persistence. Adding P90X to your daily run will certainly shorten that time! Although you are doing the lean approach, don’t neglect your muscles. Building muscle anywhere in your body will help reduce your body fat percentage.
-Mike
Jun 04, 2011 @ 01:04:26
Hi
I have just ordered P90X and I am very much looking forward to the challenge. I am a bit over weight but I would say my fitness is not to bad as I have doing another fitness DVD but I seem to be getting used to that so im ready for P90X. I know it will be hard, but that will make the results feel so much better personally. I am wondering if doing this programme each day is enough or will I have to go for a run as well? Also if i do the ‘classic’ first will that still burn a lot of fat, or will I have to do the lean?
Thanks,
Kris
Hello Kris,
the classic approach will allow you to burn fat, yes, but it will also help you to improve in other areas like your muscle mass and your athletic abilities. If you just want to focus on fat burning and weight loss, then it would be better to use the lean approach.
-Mike
Jun 20, 2011 @ 16:01:04
I don’t drop pounds too much even in 8th week of lean route. I have also trained with running about 40KM weekly as well. What is the problem of why I can lost body fat faster? Someone told me too much workout might not able to burn fat as well. I have 1500 cals daily , which high in fiber and protein. I really want to drop down the body fat and I have gained some muscle mass already. Please let me know how to reduce body fat and am I over train my body and my body holding fat as energy for using? my goal is about losing 5-8 body fat from 125lbs weight (female) now.
Jun 20, 2011 @ 16:06:33
I don’t drop too much pounds even in 8th week of lean routine. I have also trained with running about 40KM weekly as well. What is the problem of why I can’t lost body fat faster? Someone told me too much workout might not able to burn fat as well. I have 1500 cals daily , which high in fiber and protein and much more during weekend I really want to drop down the body fat and I have gained some muscle mass which I can see with my arms and tummy. Please let me know how to reduce body fat and am I over train my body and my body holding fat as energy for using? my goal is about losing 5-8lbs body fat from 125lbs weight (female) now.
p.s. I add some cardio X , plyo or yogo on top as extra training weekly. Am I doing too much? I will have a half marathon or 15KM run on the “rest” day as well.
Hello Lam,
are you using a body fat tester? This is the only way to see if you are losing body fat. Since you are gaining muscle, using a scale to measure your progress wont work. Muscle adds weight and even if you are burning fat, which I’m sure you are, the muscle will usually outweigh what you have lost in terms of fat. You are eating a small amount of calories and are definitely burning much more than you are eating if you are doing P90X lean, extra cardio and all that running. You might be running into a “plateau” issue since you are doing SO MUCH cardio, so you might want to replace some of the cardio with weight training. You don’t have to go heavy or worry about bulk or slowing yourself down, you can keep it light. Weight training is also GREAT for burning fat. It actually allows you body to keep burning fat even after you are done with your workout. You are clearly not eating too much, you might need to eat more. Smaller frequent meals will boost your metabolism.
-Mike
Jun 21, 2011 @ 12:51:56
Is Plyo is cardio workout or classified to weight training? Can I do more often of Yoga X, like 5 times weekly? I really like Yoga X.
Hello Lam,
plyo is sort of in the middle. It is more of a cardio workout, but it is also strength training. Yoga is great for you, so if you have the time, you can try adding more days of Yoga X.
-Mike
Aug 21, 2011 @ 23:58:16
I’m thinking of buyin but how long 2 deliver 2 Ireland and how much brothers bday ??? thanks
Hello Darren,
we cannot ship internationally, but if you follow the link below, you will find instructions on how to order directly from BeachBody to ship to your international address:
http://www.beachbody.com/text/pops/international.html
-Mike