This is why you often hear that you shouldn’t exercise the same way all the time. Once it gets used to something (or has adapted), fitness gains decrease and/or stop. The CliffsNotes definition is that your body gets fitter as it adapts to outside stimulus. The specificity of adaptation is another textbook term. That means, if you want the length of time you spend exercising to remain consistent, you must continually add intensity during that time to keep your body adapting. There is a training law, called progressive overload, that states you must continue to overload the system you are training as it gets fitter in order to continually achieve results. It’s like a boot camp for those who already possess a strong fitness base and want to hammer it into shape ASAP. The GAMMA-only schedule is a little more extreme because you’re training your body similarly every day. It’s the one suggested for most people to begin with. The schedule that features workouts from ALPHA and BETA, as well as GAMMA, is the most well-rounded routine. This additional schedule also offers a fourth level of difficulty to the program. It’s also worth noting that GAMMA comes with two 30-day training phase calendars, so you can pick the one that best suits your fitness levels and/or goals. For example, I’ve done all of the above programs, and GAMMA is my go-to workout in the FOCUS T25 line. You can get that base without doing the other FOCUS T25 workouts. Like P90X, P90X2, P90X3, INSANITY, and INSANITY: THE ASYLUM, it’s been designed for people with a fitness base. GAMMA is what Beachbody® refers to as a graduate program. This is accomplished by adding weights in some of the workouts.Įven if you haven’t done FOCUS T25 ALPHA or BETA, you might still be a GAMMA candidate. In the BETA phase, you progress to harder movements (like plyometrics) that feature more explosiveness and more resistance. The goal is to maximize the way your body responds to vigorous training in the first half hour of exercise, which numerous studies show can be a veritable magic window for results. In the ALPHA phase, you do various forms of interval training, featuring both strength and cardio-style movements, without any added gear or weights. If you don’t know FOCUS T25 at all, it’s a two-month, high-intensity training program that uses some very modern techniques to change your body quickly. Speed 3.0 adds, you guessed it, more speed. GAMMA takes this a step further, using more weight and more speed with Rip’t Up, Extreme Circuit, and The Pyramid, which all use weights. Some of the BETA workouts require weights as a way to add intensity.
If you’ve done ALPHA and BETA, you’ve seen this in action. While weights are used, these are about as different from your standard notion of what weight training is as they could be, since they’re used to accentuate speed, explosiveness, and getting ripped rather than adding bulk. These workouts are more strength training–oriented than the first two rounds, called ALPHA and BETA. It’s four additional 25-minute Shaun T workouts, designed to be done after the BETA phase of FOCUS T25. Take a look with me, Beachbody’s resident fitness geek, as we peer under the hood at what makes the third phase of FOCUS T25 tick, and why you should make it a part of your fitness arsenal. The first set of calendars are set up in a horizontal position and the other set are set up in a vertical position.GAMMA is my favorite part of the FOCUS T25 training system.
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