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Building MASS - Chris Garrett Fitness | Dream-2-Reality | Team D2R

Building MASS

Maybe you don’t have a lot of fat to lose or you are just really scrawny and you want to gain some weight… Is P90X right for you?  The answer is YES!  In fact, that’s exactly what I’m doing myself during Round 2.  I started Round 2 at 168 lbs, but my goal is to build lean muscle mass and finish the round at 180 (a gain of 12 lbs).  There are some key things I will focus on to help me reach that goal, and those are the same key things you will need to focus on if you wish to gain muscle mass with P90X.  And what are those things?  I have them listed below.

Things that are critical for building muscle mass while going through P90X:

  1. Lots of calories = No matter how hard I workout, I won’t build mass unless I am taking in a surplus of calories.  To do it right, with the right foods, so I would need to be using a bulking diet.  I would follow a 30% protein, 50% carb, and 20% fat ratio for building mass… or a 20% protein, 60% carb, and 20% fat ratio
  2. Eat often = I will be sure that I eat every 2.5 – 3 hours all day, and that at each meal / snack I get a good balance of protein and carbs to give my muscles all the fuel they need to repair and grow.
  3. Creatine = Creatine allows the muscles to work harder during contraction, and it causes the muscles to volumize slightly with more fluid, which allows the muscles to recruit more nutrients for recovery after a workout.  This supplement has been studied intensly for years, and most agree that there are no detrimental side effects of using it.  Before you decide to use it yourself, do your own research though!  I am currently using Kre-Alkalyn from bodybuilding.com.
  4. Pre-workout = Most Pre-Workouts make me feel sick and jittery, so I don’t use them much, but I know it is different for everybody.  Beachbody’s E&E is pretty good and I can use that without getting sick so I use it from time to time
  5. Results/Recovery = Replenishing what my muscles have lost during the workout is critical.  If I leave them depleted, they won’t grow.  I want to reload them with nutrients as quickly as possible after my workout, and R/R will do that for me.
  6. Decrease cardio = Cardio that is too often or too long in duration will impede the mass building process.  I don’t want to let my cardio conditioning fade, so I will still do 1 cardio workout per week, but that’s it.  The rest of the time I will either be lifting big or resting (so the muscles can grow).
  7. Heavy weights = I am looking back over all my old worksheets and going UP on every weight in every exercise!  I want to fail before rep 8 on everything.  If I can get 8 reps, I will up the weight more!  I will also use a weighted vest for pullups and pushups.  For pullups, it’s realistic to shoot for the 8 rep range, but on pushups I will use the weighted vest and do max push-ups… even if it is more than 8 reps.
  8. Longer rest between sets = Since the P90X lift days are circuit-style (with nearly no rest between sets), I will make use of the pause button a few times during those DVD’s to let my heart rate drop back down.  This will allow me to push harder on each set and lift bigger!  I will typically add about 10 minutes to each lift routine by taking small pauses between the sets.
  9. Rest = I will make sure I get a good night’s sleep (as often as possible LOL!) because muscle growth is at it’s peak while a person sleeps.

So stick to that plan, focus on your goals, and you can expect to build muscle mass with P90X.  BRING IT!!

 

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