The P90X workout program was designed by personal trainer Tony Horton and features 12 weeks of workouts that are meant to be completed at home. The program is known for its intensity and difficulty. Workouts are completed six days per week, with each workout lasting about 60 minutes. The chest and back workout is scheduled for the first three weeks and the ninth, tenth and eleventh weeks of the program.
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Building Muscle Mass
Building muscle mass requires that you complete high volume weight training programs. As you complete such workouts, your muscles are left damaged, with small tears throughout their fibers. This stimulates the healing process and your body makes adaptations and heals your muscles back at a larger size so that they’re better equipped to handle the stress of weight training.
Increasing Chest Size
In order to build the size of your chest muscles, you must complete at least eight sets of weight training exercises that directly target your chest muscles, according to Dr. Joseph A. Chromiak of the National Strength and Conditioning Association. In addition, strength and conditioning specialist Dr. Lee E. Brown recommends that each set consist of eight to 20 repetitions.
P90X Chest and Back Workout
The P90X chest and back workout consists of six chest exercises, including standard pushups, military pushups, wide fly pushups, decline pushups, diamond pushups and dive-bomber pushups. Each of the six exercises is completed for two sets, meaning the workout consists of a total of 12 sets of chest exercises. Therefore, the volume of exercises provided in the P90X workout provides at least eight sets and is thus adequate for building muscle mass. Each set of the 90X chest exercises are completed for about 60 seconds. It is likely that you will complete close to 20 repetitions of an exercise during this amount of time. Therefore, both the sets and repetitions provided by the P90X chest and back workout possess the volume needs in order to build chest mass.
In order for any chest workout to be effective at developing muscular size, it must be completed twice per week, according to Dr. Joseph A. Chromiak. The P90X chest and back workout is only scheduled one day per week. The chest muscle is not addressed again for seven days. Therefore, if your focus it to increase chest muscle size, consider incorporating the chest and back workout into your week for a second time. If you do so, be sure to allow 72 hours of rest in between workouts.