All My P90Xs Live In Texas: The Good, the Bad, and the Ugly Truth About the Workout Craze

Welcome back to the Daily Dumbbell, the newsletter that is still furious about how fit Mark Zuckerberg is. Add a sub 40 Murph time on Monday to the list of reasons we’re contemplating deleting FB.

Sigh.

Today we’re giving 2009 a very passive aggressive side eye and breaking down the P90x era. While we prefer Tim Horton’s creation, we are breaking down the successes and failures of Tony Horton’s workout craze.

Let’s dive in!

Throwback Thursday:
P90X

Picture it: late-night infomercials featuring everyday folks transformed into fitness warriors.

P90X burst onto the scene, promising extreme workouts and jaw-dropping transformations. The infomercials captured our attention, and the allure of confusing our muscles into achieving incredible results in the comfort of our own homes had us reaching for our credit cards.

The Good:

Beyond the marketing hype, P90X tapped into the power of community and the emergence of online forums, where people shared their P90X experiences, progress photos, and stories of success.

The program transcended mere exercise routines; it became a shared journey that inspired and motivated countless individuals on their quest for fitness greatness.

Unfortunately, for every person with a transformation story, many many more were left frustrated and discouraged. That leads us to…

The Bad:

First and foremost, the concept of muscle confusion.

Our bodies don't require constant switching of exercises to make progress. Instead, the exact opposite is true. Focusing on progressive overload and smart programming leads to more sustainable gains.

• This requires doing the same exercises routinely, in order to improve at them.

Intensity is a critical factor in any workout, but it's essential to find a balance that prevents overexertion and injury.

P90X pushed us to our limits, and for many, well past them. We've learned that sustainable progress requires listening to our bodies, prioritizing recovery, and avoiding the "no pain, no gain" mindset.

Lesson 1: Smart Programming over Constant Muscle Confusion 

By gradually increasing undulating intensity, volume, and resistance over time, we can achieve sustainable progress and avoid hitting plateaus.

Implement this in your own routine by focusing on 8-12 week phases where you work on slowly increasing the amount of reps, sets, or weight for a few specific movements.

You can’t get better at everything all at once so pick a couple areas of focus and push those hard. Build the rest of your workout around those things in a way that allows you to recover and progress.

Lesson 2: Balancing Intensity and Injury Prevention 

P90X pushed us to our limits, but we've come to realize that "go hard or go home" mentality can lead to burnout and increased risk of injury.

Embracing a balanced approach means recognizing the importance of intensity while prioritizing proper form, technique, and recovery. By listening to our bodies, incorporating rest days, and employing appropriate warm-ups and cool-downs, we can optimize performance while minimizing the chances of overuse injuries.

Implementing this in your own workout looks like not going 100% balls to the wall every single day.

• Don’t max out on each lift

• Leave a couple reps in the tank most of the time.

• If you’re going to push yourself to failure, limit it to one set for that movement.

• If you’re feeling great, push a little harder. If you’re exhausted? Dial it back or take an extra rest day.

Lesson 3: Consistency and Long-Term Commitment 

P90X taught us the value of consistency, showing up day after day to complete the challenging workouts. However, we've learned that sustainable progress requires more than just relentless effort.

It entails balancing consistency with adequate rest and recovery. Incorporating planned rest days, de-load weeks, and periodized training allows our bodies to adapt, grow stronger, and prevent burnout.

Remember, it's not about crushing ourselves every single day, but rather about maintaining a steady commitment that spans months and years.

Lesson 4: Embracing Variety with Purpose 

P90X brought variety to our workouts, ensuring we never got bored. While variety is essential, it's crucial to approach it with intention and purpose.

Instead of randomly switching exercises, we can incorporate different training modalities strategically. By focusing on compound movements, functional training, and specific skill development, we can achieve a well-rounded fitness foundation that supports our goals.

Purposeful variety keeps things interesting while still driving progress.

You don’t want to get bored with your training, but there’s no way to progress if you’re doing random shit every day.

Find a plan from someone who knows what they are doing and stick to it. If you’re not happy with your current workouts, Matt Fraser’s HWPO app has a 30 day free trial and a few different styles of workout for whatever you have access to.

Thats Not Good Thursday:

Oh boy. The comments are all from carnivore enthusiasts telling him his numbers look great and not to listen to the Doctor. This community is going to get people killed.

Speaking of…

We know what you’re thinking. Thats just a random moron right? Sadly no, that is a random moron with 8k followers (50k on Instagram) working as an alternative wellness coach.

If your first thought was what kind of “Doctor” is this person, you’re not alone. A Doctor of Chiropractic from the University of Life. Incredible stuff.

This is less of a shot at Melissa or Steve and more of a warning to our dear readers, be very careful about who you listen to online. We would hate for you to wake up and realize you’re in a disordered eating cult that celebrates high cholesterol.

You’ve made it to Thursday! Just one day left this week. We hope you enjoyed today’s newsletter. Come back tomorrow for Friday Finds and as always, if you enjoyed this one, share it with your friends!