Building muscle mass requires increasing your caloric intake.
The P90X is advertised as a home-training program that can get you ripped in just 13 weeks. The system employs muscle confusion, which uses alternating workouts to shock your body into constant progression. Your P90X training regimen can be customized to generate the type of results you seek to gain, like building muscle mass. Muscle-size development is subject to certain key factors, however, such as age, body type and genetics. Consult your physician before committing to the P90X training program.
The physiology of muscle hypertrophy helps to explain exactly how your body can incur substantial muscle gains from muscle-training activity. Doctor Len Kravitz at the University of New Mexico states that building muscle mass involves a complex interaction of satellite cells, the immune system, growth factors and hormones associated with individual muscle fibers. Type II muscle fibers, also referred to as fast-twitch fibers, endure muscle hypertrophy with resistance exercise, which is the type of training associated with the P90X program. Muscle growth steadily occurs as a result of progressive overload, which forces working muscles to adapt to varying and intermittent tension.
P90X Muscle Training
Physiological factors ultimately determine how much muscle you can gain as a result of P90X hypertrophy training. Beach Body outlines a specific workout schedule for building muscle mass with the P90X that includes pre-program training and two training blocks. Both blocks include hypertrophy activity. A transition and recovery phase succeeds each block. Beach Body states that P90X hypertrophy training can improve your body's physical systems, which increases your capacity for muscle growth. However, the rate at which you're able to build muscle mass depends on your body's reaction to hypertrophy training. It's possible for you to gain muscle mass using the P90X, but your expectations need to be realistic. Thirteen weeks of dedicated training efforts will increase your body's efficiency to build muscle, although it's not guaranteed that you will add significant mass.
All training blocks involve six alternating P90X workouts. For example, block one is a six-week phase that includes six muscle-building workouts and targets the chest, shoulders, arms, back and legs. Similarly, block two is five weeks in duration and targets all major muscle groups; however, it incorporates different combinations of hypertrophy activity. Use the transition-and-recovery block to keep your body limber and prevent injuries. It requires you to perform stretching exercises, core exercises, Kenpo -- a type of karate -- and yoga.
Healthy Weight Gain
Healthy weight-gain guidelines will help you better achieve your goal of gaining lean muscle mass, as opposed to gaining fat. Rutgers Fitness recommends increasing your daily caloric intake by 500 calories to ensure adequate energy for recovery from muscle-training sessions. In addition, the National Strength and Conditioning Association recommends consuming 1.7 grams of protein per each kilogram of body weight for maximum gains. This strategy is most similar to the Endurance Maximizer P90X diet phase, which includes a high level of complex carbohydrates, a moderate amount of protein and a small amount of fat.
Gaining muscle mass with P90X hypertrophy training is a product of appropriately following the system guidelines, which requires constant pursuit of achieving your goal. Your customized approach to conquering the P90X system may not get you ripped, because you need to increase caloric intake to gain muscle mass, and burning fat requires creating a calorie deficit. You will add approximately 1 pound of mass per week while completing each block of P90X muscle training if you also eat a nutritious diet that includes healthy foods such as fresh vegetables, lean meat and chicken, whole grains and beans.