P90X is a revolutionary system of 12 sweat-inducing, muscle-pumping workouts, designed to transform your body from regular to ripped in just 90 days. You’ll also receive a comprehensive 3-phase nutrition plan, specially designed supplement options, a detailed fitness guide, a calendar to track your progress, online peer support, and much more. Your personal trainer, Tony Horton, will keep you engaged every step of the way, and you won’t believe your results!

Why is P90X so effective?

The secret behind the P90X system is an advanced training technique called “Muscle Confusion,” which accelerates the results process by constantly introducing new moves and routines so your body never plateaus, and you never get bored! Whether you want to get lean, bulk up, or just plain get ripped, there’s an endless variety of ways to mix and match the routines to keep you motivated the full 90 days and beyond!

3 Guides to get you started!

# P90X 3-Phase Nutrition Plan designed to help you lose fat while maintaining high energy levels.
# P90X Fitness Guide packed with valuable fitness information to help you get the most out of your program.
# “How to Bring It” video for a quick overview of the complete P90X Extreme Home Fitness training system.

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Part 1 in a three-part series discusses our philosophy on choosing the proper weights, and the correct speed of movement in strength training.

Strength training programs now come in all shapes and sizes. You can usually find a training program for athletes at most high schools, and even some middle schools. There are a countless number of fitness centers and smaller training studios that offer personal or small group weight training. Some of you may be participating in them right now.

Most of these programs continue to follow a bodybuilding-style format. 3 sets of 8 repetitions, push yourself to the edge, do what it takes to lift large amounts of weights. No real thought on the effect of rest times, or how fast the bar or dumbbell moves during the lift.

In this series of training articles I will attempt to provide some general knowledge on how each variable within a strength training program can affect your long-term results. Today we will cover proper weight choice, and the speed in which the weight is lifted. Parts 2 and 3 will cover rest times, how to determine the number of sets and repetitions, and why proper technique is so important.

Choosing the right weights

We’ll start here because this is the topic that can save you from serious injury, or on the flip side, dedicating months and years to training without ever making significant improvements. Beginner weightlifters often have no clear strategy for picking the right weights, and will often just use what someone else around them does. No two people are alike, however, and each individual should follow a simple plan that suits their own needs.

A weight that is too heavy can obviously cause some major damage, like crushing you for example, but even if you can move it there are still potential problems. Any weight that causes you to move it with poor technique is too much. If you need a spotter to assist you, that is also a sign the weight is too heavy.

Going lighter will overcome these issues, but then you will not sufficiently challenge your body to adapt, or change, to the stress you put on it. Your body is an incredible machine, and it is perceptive enough to know that if it can already perform a task without any potential danger, it won’t change a thing. You will need to challenge yourself a little in order to make progress.

So where does this leave you? Kind of like the old Three Bears fairytale, you need to find weights that are not too heavy, not too light, but just right.

This means being able to do every repetition you were supposed to using the heaviest weight possible, but with excellent form and no help. In addition, you should have been able to do 1 or 2 more repetitions with that weight, even though you will not actually complete them. That is the perfect weight.

You will notice that I am not recommending squeezing every last ounce of effort into each set, more like 90%. Many of the push to failure techniques, or partner assisted extra reps are not only unnecessary for all but the most elite athletes, they are counterproductive. They burn way too much energy for what you will get out of them.

By holding back those last one or two reps, you will be able train more often, and with greater effort in the long run. And a funny thing will start to happen…you will start making gains like you’ve never experienced before in your life!

To find your perfect weight on each exercise, start conservatively. Pick a weight that you absolutely know you can handle, and complete the set. Be observant, pay attention to how easy it actually was, and make a logical increase on your next set. Continue this until you reach that perfect weight.

Performing exercises at the proper speed

This is an overlooked aspect to training, yet it can make a real difference in your results from any program. There is definitely a right pace to raising and lowering a weight if you are training for sports.

Any time you are using a barbell or dumbbell, the exercise is in its “eccentric” phase when you are lowering it. Eccentric as a strength training term refers to when a muscle is being lengthened under the tension of carrying an extra load (the dumbbells, the bar, or any other form of resistance). The “concentric” phase is when the resistance is moving up, or when you have to apply a force to get the weights to move against gravity
(the third phase of a lift, the “isometric” phase, occurs when the weight is not moving at all, and will not be a focus of this discussion). Your muscles will shorten, or contract, in the concentric part of the lift.

The eccentric and concentric phases should be thought of separately, because they develop two different athletic skills. The eccentric phase improves your ability to absorb force. The concentric phase improves your ability to produce force.

One simple example of absorbing force occurs every time your foot hits the ground on a running stride. The muscles in your legs need to lengthen slightly to absorb the forces of gravity before pushing off. An inability to absorb force can lead to slower movements and reaction times, while also increasing your chance for injury.

Producing force is the more obvious part of sport movements. Kicking a soccer ball, throwing a baseball, or taking a slap shot in hockey are just a few examples of force production. The more force you can produce, the faster and more powerful your sports skills will be.

Strength training is a great way to develop force absorption and force production at the same time, but the speed in which the weights move is critical. The eccentric phase needs to be a slow and controlled movement in order to build your capacity to absorb greater stresses. The concentric phase, however, should be done in a much faster and powerful fashion. Within a single repetition, you have two different goals, and because of this the two phases need to be done at different speeds.

In general, the eccentric phase should take anywhere from 2 to 4 seconds to complete on every repetition. The greater your need to improve your force absorption ability, the closer this should be to the 4 second time. For the concentric phase, you should always look to complete it as fast as possible. Most of the time this will be under 1 second, but on the last repetition of a heavy set this may take a little longer. That’s OK, as long as you are trying to move the weight in a fast and powerful fashion.

By: James Herrick, Jr

Jim Herrick, Jr is the Strength & Conditioning Coach at Cushing Academy, located in Ashburnham, MA. Jim has trained hundreds of athletes in all aspects of sports performance since 1998. For more information on our training programs, visit www.powersourcetraining.com

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Here is a picture directory of all the ab exercises, core exercises, and stomach exercises on the site All About Abs. There are nearly 100 abdominal exercises.

More: continued here

A big myth in the bodybuilding world, especially amongst beginner weight lifters, is that the more you train the better. You will see those guys who seem to be at the gym every day, working out for long hours on end. Yet they don’t seem to be getting anywhere, and they aren’t really getting bigger and more muscular at all.

Do you wonder why? They are simply over-training their muscles. You must understand that when it comes to weight training, less is better. Ok, I’m not saying you can just walk into the gym, lift some weights for 15 minutes, then leave the gym and see amazing gains. But the reality is, so many people are robbing themselves of the gains they deserve due to the common mistake of over-training.
You could be doing all the right exercises and training correctly, eating a great healthy diet rich in protein, and doing everything else that you’re supposed to be, yet still not be seing any results just because you’re training too much!

How Often Should I Workout?

Well firstly, you may be wondering why going to the gym everyday will get you nowhere if you’re looking to build up size and strength.

Ok, when you train your muscles hard at the gym with heavy weights you break down muscle tissue. So your body then has to rebuild that muscle tissue larger and stronger. But for them to rebuild, your body needs rest. If you don’t give your body enough rest you won’t let your body build muscle mass.

Going to the gym everyday won’t give you enough rest time for the muscle growth process. You need to give your body more rest than that. So aim to hit the gym 3-4 times a week, with a rest day in-between each workout day.

How Long Should I Workout For?

Just like going to the gym every day is considered over-training, working out for a long period at a time would be considered over-training as well. Keep each session at the gym between 1 hour to 1 hour and 15 minutes max. Training for longer than this will is simply a waste of time, assuming you’ve given your all your energy during the workout.

So to recap, avoid overtraining your muscles by training only 3-4 times a week, and keep your workouts under 1 hour and 15 minutes each. If you think your current routine may be over training and you’re not seeing the results you want, then try this approach and I bet you will see improvements straight away. Train less for more muscle gain!

By: Julien

If you want to learn the absolute truth about building muscle mass then check out the Building Muscle Fast Guide. There is a section on other common bodybuilding myths and how to avoid them.

For all those serious body builders out there, here is a compete manual on how you can increase the muscle building capacity of your biceps to a greater degree. All we need to do is work out in a smart way so that the muscle building regimen is not as rigorous as it previously was and we can still have great biceps. Read this article now to see what that way is.

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Knowing how to gain lean muscle is extremely important if you want to avoid looking fat while trying to be bigger. Follow these 3 easy tips and you will have no problem building lean muscle.

More: continued here

Harness the power of the negative repetition to blast through plateaus and gain new muscle. An introduction to negatives for beginners and an overview of advanced training techniques such as the negative rep and the negative set.

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Bodybuilding, that has as goal the maximization of muscular hypertrophy reached through weightlifting, sufficient caloric intake and the needed rest is a good sport to build a strong and healthy body and raise life’s quality to all its extent. All this is true if the right precautions are taken so that it doesn’t get threatening our health.

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