P90X Reviews: Back & Biceps

P90X Back and BicepsCuriosity got the better of me, and I wanted to know just how many rounds of P90X I have actually completed. So I went and read my coach profile at the Team Beachbody website. As of my last update, I had completed 9 rounds of P90X. With this P90X Review, I am undergoing my 10th round! Time flies went your staying fit! Well, I guess with 9 rounds of P90X behind me, I feel comfortable in writing a P90X review. :) I guess some people could say with 9 rounds, I could be biased. I guess I am, but why would I stop doing a workout program that works so well! So I have been off P90X for a while. I did a round of Insanity after my 9th P90X round. Then I did a hybrid program combining P90X and Insanity. Then I switched to a rather “less intense” weight gain program. (Adding some weight, to my rather light 170 lb frame). Which did a fairly decent job, I know weight 185 after 8 weeks on that particular program. (not the best program, but I won’t get into that here). So now I hope to stay above 180 lbs, and complete this round of P90X above 180. My goal will be to shed some of the excess fat accumulated from the weight gain, and keep the added muscle mass. Okay, enough of that….. Let’s get back to P90X Back & Biceps.

Since it has been awhile since my last P90X workout(s), I’m using my last round P90X Worksheets to give me an idea of where to start on my weight. If this is your first round of P90X, you won’t get that opportunity. But starting on your first exercise DVD, it’s very important to record your reps/weight. You’ll also want to set a goal on your reps/weight. If you are wanting to add some size, then 8-10 reps will be your rep range. If you are wanting to stay lean and toned, then work in the 12-15 rep range. Now that you have picked a rep range, starting logging your weight/reps with each workout. Be sure to focus on having proper form. You’ll also want to go about the same speed as the people on the DVD. I even go a bit slower on my speed. I want to make certain that I’m not using momentum to lift the weight, I want it to be strength and power that moves the weight. Do as many reps as you can with proper form, once you start to lose form, you’re done. Lifting beyond that, does not serve any purpose other than the possibility of getting injured. Not lets talk about your selected number of reps. I work in the 8-10 rep range. If you work in the 12-15, that’s ok, it’s the same concept in what I’m about to explain. If on any exercise, I don’t make it to 8 reps, then on my worksheet, I note the number of reps, the amount of weight, and then a “down” arrow. This way I know that on my next round I need to drop my weight. I’ll do this for each exercise, until I get my weight right, and my reps between 8 and 10. Then on the opposite side, if I get to 10 reps, I’ll add weight on the next workout. Now you want your last 3 reps to be hard. The last 3 reps is where you’ll make the difference. As Tony Horton says, “That’s where the money is”. If you get to your goal, and the last 3 reps weren’t hard reps, then you need more weight. Mark your worksheet accordingly. Last thing, there is a difference between working hard and giving 110% effort, and working too hard. When you are working too hard, your form gets sloppy, you move incorrectly, and you get injured. Work hard, don’t let your ego (guys) get the best of you, this only gets you hurt. Don’t be afraid to lift weights (girls). Girls don’t have the natural capacity to get “bulky” which is always their fear. Look at the girls on the P90X videos. They look great, and they don’t look too “bulky”. Here is a two part series the girls might find of interest: P90X: A Girl’s Guide.

Okay, hopefully you have some helpful information in the midst of my rambling. If you enjoy my rambling, be sure to check out the other P90X Reviews in my series, especially the P90X Chest, Shoulders, and Triceps review. The Chest, Shoulders, and Triceps review was the first review in this series, and it might contain some information you want to read. So with that aside, on with the review.

P90X Reviews: Back and Biceps

This workout is approximately 51 minutes in length. Tony Horton runs you through about a 2 and a half minute warm up, followed by a stretch which lasts just under 7 minutes. The main part of the workout is about 40 minutes, and then a quick 2 and a half minute cool down and stretch. This workout is one of my favorites. As mentioned above, use the right weight, good form, and you’ll get a great workout. One thing I get a lot of questions on is the pull ups. Some people really struggle with pull ups. Don’t worry, this is something you WILL get stronger at. Don’t say, “I can’t do pull ups.” Instead say, “I currently struggle with pull ups.” Because you will get stronger. In the meantime, simply MODIFY the pull ups. Several ways to do this. The first way is by using a chair. Set it out in front of you, and put one leg on the back of the chair. Use your leg to assist you in the pull up. The further the chair is away from the chin up bar, the harder it is. The closer the chair, the easier it is. Play with this distance, until its right for you. Then move the chair further away as you get stronger. Another way to make it easier or harder is by bending your leg or leaving it straight. Bending your leg is easier. Keeping your leg straight is harder. After a while, you can remove the chair all together. When I started doing P90X, I was able to do 3 wide grip pull ups. Now when I am in my best P90X shape, I can easily get 15-18 reps per exercise. You’ll get stronger, just work hard, and it will come in time. Don’t let this discourage you if you struggle with pull ups. I’ve also dedicated an entire article to pull ups, take a look when you have time: How chin up exercises can be a complete upper body workout. Below you will find the exercises in this DVD. I hope you enjoy this workout as much as I do.

  1. Wide Front Pull-Ups.
  2. Lawnmowers.
  3. Twenty-Ones.
  4. One-Arm Cross-Body Curls.
  5. Switch Grip Pull-Ups.
  6. Elbows-Out Lawnmowers.
  7. Standing Bicep Curls.
  8. One-Arm Concentration Curls.
  9. Corn Cob Pull-Ups.
  10. Reverse Grip Bent-Over Rows.
  11. Open Arm Curls.
  12. Static Arm Curls.
  13. Towel Pull-Ups.
  14. Congdon Locomotives.
  15. Crouching Cohen Curls.
  16. One-Arm Corkscrew Curls.
  17. Chin-Ups.
  18. Seated Bent-Over Back Flys.
  19. Curl-Up/Hammer Downs.
  20. Hammer Curls.
  21. Max Rep Pull-Ups.
  22. Superman.
  23. In-Out Hammer Curls.
  24. Strip-Set Curls.

Don’t forget, track your progress! P90X Worksheets and/or the advanced excel P90X worksheets.

You can watch all of the videos by visting our P90X Videos page.

As always, if you have questions, comments, of if you would like to send us your P90X Review or Success Story, you can contact us here. Be sure to check back for our next review, or subscribe to receive our blog in your email.

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