STS, P90X and CLX - help me through the confusion, Catheites!

[morningstar]

I am expecting to do a CLX rotation, then a STS rotation, then P90X. So, please tell me if I'm right in the following assumptions:

• CLX is MRT (metabolic resistance training), using heavy weights to raise the metabolism and lose fat, but not focused on building muscle

• STS Meso 1 is muscle endurance (lighter weights, lots of reps)
• STS Meso 2 is muscle building and definition (heavier weights, medium reps)
• STS Meso 3 is muscle strength (very heavy eights, low reps)

• P90X is what? They seem to say it is about both gaining muscle mass and burning calories, "getting ripped", but is it really about gaining muscle mass, gaining strength, or is it about losing body fat for a defined appearance? I didn't think you could both lose body fat and gain muscle mass at the same time because one requires a calorie deficit and one requires extra calories.

Also, what is the difference between building muscle and building strength? If your muscles get bigger, doesn't your strength increase?

Oh, and what the heck is P90X+? Is that another one I have to obsess about until I finally purchase it in a weak moment?

Thanks for the help understanding this!

 

[Fit_mommy]

P90X can be about building muscle or about fat loss and definition. Tony tells you before each weight work out to pick your rep range. Lower reps if you want to build, higher reps if you want to lean out and define. You are right. You can't build muscle and lose fat at the same but you CAN build strength and lose fat at the same time. I definitely got stronger AND leaner during the X using the higher rep range.

P90X+ is the follow up program to the regular X. It's more of an endurance work out. The weight work outs move alot faster then the X did which also gets a little cardio workin' at the same time as well. You get a booklet with it that has suggested rotations in it just like the X did. You can do it on it's own or with the original X mixed in. If I remember correctly though, every rotation will utilize yoga x and core syn from the original program.

Hope this helps a bit.

 

[kathryn]

Also, what is the difference between building muscle and building strength? If your muscles get bigger, doesn't your strength increase?

Usually strength and size do go together to some degree, but not always.
When one is first starting weight training, strength improvements occur without size changes because initial strength gains are from neuro-muscular adaptation (your nervous system becoming more effective).

Different protocols (as in STS' different phases) are recommended for gaining strength (with some size gains, but emphasis on strength) vs. gainig size (with some strength gains, but emphasis on size).

I personally can gain a lot more strength than size, which is fine with me (I'd rather be stronger and smaller than not as strong and bigger). That is what happened to me on P90X. I did get size and definition, though not what I would consider proportionate to my strength gains.

 

[morningstar]

So P90X can be for leaning out, or gaining mass/strength(?), depending on the number of reps you choose?

 

[Fit_mommy]

So P90X can be for leaning out, or gaining mass/strength(?), depending on the number of reps you choose?

Exactly.

You will always gain strength in some capacity. The X is a 3 month program so you ARE going to up your weights through out that time. This shows strength gains whether you are leaning or building.