P90X Muscle Confusion
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.
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
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!
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.
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
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
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?
Staff Reply:
March 9, 2009 at 3:29 pm
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
i lost my nutrition plan and you send me one please to my email
Staff Reply:
April 28, 2009 at 2:25 pm
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
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.
Staff Reply:
May 14, 2009 at 12:15 pm
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
[...] 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. [...]
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?
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.php
-Erin
Staff
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?
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