Fitness Destinations

Click here to see my personal P90X 90 Day After Pictures!

If you’ve seen the P90X^® infomercial, gotten excited, and then asked yourself How does P90X work?, then this 12-part series is for you. Part 3 covers the P90X Shoulder and Arm workout.

Shoulders & ArmsThe P90X shoulder and arm workout is effective because it targets an entire area of your body, rather than isolating just one or two muscle groups. This routine goes after the shoulders, the triceps, and the biceps, and since the exercises for all of those muscles also work the other two muscles in the tri-set, all 3 muscle groups get pounded repeatedly by the end of the workout.

To check out the entire list of exercises included in this routine, see my review of the P90X shoulder and arm workout.

The Arm as one Unit

One of the keys to the effectiveness of this workout is that it takes into consideration the real world fact that the muscles in your arms do not work independently of each other. Your shoulders, triceps, and biceps all work together, and this routine includes exercises that target each of those muscles independently, while at the same time using all of them together.

Working these muscles together not only creates intensity and results, but it also prevents injury both during the workout, as well as later on down the road out in the real world.

Enough rest, but not too Much

Since every set in the P90X shoulder and arm routine includes one exercise that is specifically for each of the 3 muscle groups, the biceps, triceps, and shoulders all get plenty of specific stimulation. However, at the same time, each of those muscles gets to rest before it is used again as the primary targeted muscle.

This combination of maximal stimulation and sufficient rest time allows each of the muscles to be worked effectively, yet without “beating them up” so much that sufficient weights or repetitions cannot be used for subsequent exercises.

Good combination of Angles

Although the selection of exercises in this workout is impressive in its own regard, one of the factors that creates rapid results is that the muscles are all hit from many different angles. Not only does the workout focus on all of the muscles in the upper arms and shoulders, but it hits all of those muscles from multiple angles as well.

The combination of useful exercises along with a multiple-angle approach to stimulating the muscles means great results, but in a short period of time.

Conclusion

When it comes to getting “enjoyment” out of a workout while also getting results, the P90X shoulder and arm routine really shines. It is a very challenging routine, but at the same time, it doesn’t wipe you out from a cardiovascular standpoint as much as some of the other P90X routines do.

As with all P90X workouts, however, always remember that P90X is a program that works because of the overall effect that the program provides, rather than just picking and choosing individual routines that you enjoy doing. P90X has 12 workout routines, and not only should you do them all, but you should do them all in the proper order as well.

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Click here to see my personal P90X 90 Day After Pictures!

Finally – a P90X workout that didn’t leave me wanting to curl up into the fetal position and cry for Momma! That being said, the P90X® Shoulder and Arm routine is no joke, and is every bit as effective as every other P90X workout that I have been through.

The set up of this workout is geared more towards working the targeted areas in short, 2-round bursts, rather than the longer sustained sets of exercises in some of the other workouts. The Shoulder and Arm routine is broken down into five 3-set sections, with each set containing an exercise for your shoulders, your biceps, and your triceps. What really rocks, however, is that many of the movements target more than one muscle group, and that extra bit of intensity makes a huge difference compared to doing more standard exercises.

Also, even though I have spent years pouring over training manuals, programs, and exercise literature, I was pleasantly surprised to see several very effective exercises in this routine that I had never seen before, including a great body weight exercise for the triceps.

In addition, although this was a great workout for the shoulders and the arms, since it wasn’t quite as intense as some of the other P90X workouts, they picked a good time to slip in another Ab Ripper X routine which was done after the arm and shoulder workout. You can click on through to check out the review of Ab Ripper X that I did after the Day 1 workout.

Exercises during this workout include: Alternating Shoulder Press, In & Out Bicep Curls, Two-arm Tricep Kickbacks, Deep Swimmer’s Press, Full Supination Concentration Curls, Chair Dips, Upright Rows, Static Arm Curls, Flip-Grip Twist Tricep Kickbacks, Two-angle Shoulder Flyes, Crouching Cohen Curls, Lying-down Tricep Extensions, In & Out Straight-arm Shoulder Flyes, Congdon Curls, and Side Tri-Rises

Conclusion

As I stated in the beginning, this workout isn’t as intense as some of the other workouts, but that is by design so that you can focus on working the muscles that this workout targets.

Don’t be fooled by the fact that you aren’t gasping for air like you were doing the Plyometrics workout. You’ll still work up a great sweat, but breathing hard is not the goal of this workout – pounding on your biceps, triceps, and shoulders is.

If you stay focused on the goal of this workout and use truly challenging weights, you’ll see huge improvements in your strength, as well as the appearance of your arms, shoulders, and upper back.

See other related P90X Review posts:

• P90X Review Day 1 – Chest, Back, and Ab Ripper X
• P90X Review Day 2 – Plyometrics
• P90X Review Day 4 – Yoga X
• P90X Review Day 5 – Legs and Back
• P90X Review Day 6 – Kenpo X
• P90X Review Day 7 – X Stretch
• P90X Review Day 8 – Core Synergistics
• P90X Review Day 9 – Cardio X
• P90X Review Day 10 – Chest, Shoulders, and Triceps
• P90X Review Day 11 – Back and Biceps

Would you believe that real weight loss and noticeable muscle gain can happen without ever setting foot inside a gym? YES is the answer, and here is how I did it!

The concept sounded good on paper when I considered it, but to be honest, I had my doubts if a full-on weight loss and muscle-toning effort was going to be as successful outside of the gym as inside. After successfully pulling it off, however, I'm glad to say that not only is it possible, but it is recommended!

I figured this whole thing out about a month ago when I was getting ready to go on a mini-vacation to St. Pete Beach, FL. I had just moved to Daytona Beach, which is on the opposite coast of Florida, and I had just over 1 month before a long weekend that I had planned in St. Pete Beach. As most people do before a tropical vacation, I wanted to trim up a bit before the trip. However, after having just moved, I did not yet have a gym membership set up anywhere, nor did I want to workout at home.

How Did I do It? 

Lower Body Exercise 

Living in the beach side community of Daytona Beach, FL, I got into the habit of taking my bicycle almost everywhere. Pretty much everything that I do is within 3 miles of my house, so hopping on my bike is usually an option to get from Point A to Point B. My house is actually on the non-ocean side of the Port Orange Causeway, a steep climb over the Inter-Coastal Waterway that leads directly down to the water's edge of the Atlanta Ocean. The total one-way distance is about 2 miles, and I made that trip at least 2 or 3 times each week.

In addition, Daytona Beach "proper," i.e. – where the real fun is – sits about 8 miles north of my house. Well, I didn't move all the way down here not to enjoy the neighborhood, so I also resolved to go up to Daytona Beach on my bike at least 2 or 3 times each week. Now remember, most of Florida is pretty flat, so it's not like these trips were constant up and down hills – just steady pedaling. On the other hand, I usually had my 15-lb computer strapped to my back, in addition to water and other supplies that I would take each time I left the house for a journey on my bike.

Upper Body & Core Exercises

Although my "primary" work right now is on the Internet, since I do work for myself, I can decide each day what I want to do and what I don't. So it was as I was getting ready to go on my mini-vacation that I wanted to bring in some extra cash, so I hired myself out to do things such as helping people move, doing landscaping work, etc. I'm in pretty good shape, so it was easy for me to find work – people are always looking for a strong back and a good work ethic to help them out.

I ended up getting hired to help a guy "dig a ditch". I put that in quotations because the job ended up being much more involved than that, the ditch ended up being HUGE, and the guy I was working for turned out to be a really great guy whom I am glad to have gotten to know.

Digging ditches is very hard work, and given the fact that part of the ditch was in a very cramped spot where no leverage could be had, and the entire ditch was covered with gravel that had to be shoveled away before digging could even start, the job ended up being quite the workout!

Sometimes with his help, and sometimes by myself, we spent a combined total of over 5 full days working on the job. All of the following activities were part of the process:

• Shoveling
• Pushing
• Pulling
• Balancing
• Twisting
• Lifting
• Holding

Most of those activities were done with at least a huge shovel full of dirt in my hands, and often while perched precariously on loose rocks, sands, or gravel. Long story short, I worked really hard!

By the time I got home at the end of any of our work days, I was tired, sore, cut, bruised, scraped, and just generally beat up.

But I felt GREAT!

By intensely pushing myself to the max (I'm just a hard worker like that), not only did I push my body to the max, but after spending a very long time sitting in front of a keyboard, I pushed my mind to the max as well.

Nutrition

This part of the story cracks me up, because it is so "off the mark" that it's hard to believe it even worked. Basically, I ate whatever I wanted to.

A standard day was Pop-Tarts for breakfast, Burger King for lunch (large-size everything), and Ramen Noodles and hot dogs for dinner.

No 5 or 6 meals per day, which is my normal recommendation. No real healthy food to speak of, yet plenty of protein. No fresh fruits or vegetables of any kind. For an entire month!

The End Result?

After a month of riding my bike everywhere, working REALLY hard at outdoor labor, and basically eating like a bachelor, I had:

• Lost more bodyfat in a shorter period of time than ever before in my life
• Defined the muscles in my arms, shoulders, and legs to a degree they had never been before
• Built up my core stabilization muscles to a previously unheard of level, including visible musculature that had never been there before
• Proven to myself that I could still work as hard and push myself as hard as if I was 27 instead of 37

By the time I got to the party in St. Pete Beach, several of my friends commented on the fact that I had lost weight, clothes that had been snug even when I was a personal trainer now fit more loosely than ever, and I had the energy and the motivation to basically party like a rock star for 4 days straight.

So, am I recommending that you abandon all advice about structured exercise, proper nutrition, and scientifically-proven methods of weight loss and physical fitness? Hardly.

There is a time and a place for that type of training program, and I'm sure that I'll be back on that type of program eventually myself. However, in the meantime, if you're cramming for a family reunion, trying to lose the fat before a vacation, or just trying get to the bar before your belly does, consider just hopping on a bike and going outside for some good old-fashioned hard work.

You might just feel absolutely wonderful on top of the fact that you'll be accomplishing your weight loss goals at the same time!

In order to have noticeable muscular gain, there is a need of following up the diet tips, suggested by the weight loss trainers. If you want to have pretty good bodily figure, the ingestion of abs diet on the regular basis is very effectual. You may give order of purchasing adipex online in the cheap rates, much secured orders.

The Dumbbell Supination Curl is one of the best overall bicep exercises because it works the bicep muscles from several different angles and it engages the forearm muscles as well.

Looking for more workout information? Click this link to get two weeks of Free Workouts!

Dumbbell Supination Curl

When you begin this exercise, you are holding the dumbbells down at your sides, with your palms facing in towards your legs. As you raise the dumbbells, turn your arms so that your thumbs rotate out away from your body. This has the effect of changing the angle of attack on the bicep muscles, which stimulates growth in a different way than "flathead" type of exercises like the Bicep Concentration Curl.

Also, you will engage the forearm muscles when doing the dumbbell supination curl, and since some of the forearm and bicep muscles and tendons wrap around the elbow, you will be providing additional stimulation there as well. Related Downloads:
Upper Body Exercises
Fitness Programs
Dumbbell ExercisesThe graphic shows doing this movement with both dumbbells at the same time, although you can actually get better neuromuscular coordination and ultimately more strength by doing the exercise one arm at a time. 

Click here to see a massive list of websites that teach people to exercise!

Ask the Experts: Dumbbell Workouts

The Bicep Concentration Curl is an effective bicep exercise because it will isolate the bicep muscle, while at the same time giving a point of leverage so that you can move more weight, resulting in faster progress.

Be sure to visit Fitness Generator to get access to almost 2,000 exercise graphics as well as instructions on using bodyweight, dumbbells, kettlebells, resistance bands, and more!

Bicep Concentration Curl

Start with your feet flat on the floor, wider than shoulder width apart. Grab the dumbbell and then brace the back of your elbow against the inside of the knee. 

Keeping your feet firmly planted on the ground, simply curl the weight up towards your shoulder, hold for 1 to 2 full seconds, then slowly return to the starting position before repeating the movement. Be sure that your upper body does not move as you start to get fatigued. This will cause the exercise to lose its effectiveness, and could also lead to injury. 

Click here to see a massive list of websites that teach people to exercise!