Double post, but different topic. These are my thoughts on finishing T25 Gamma.
General Thoughts and Results
First the before and after:
A big difference? No, but I'm happy with what I've got. The overall effect isn't picked up well by that photo, but there is more definition here and there and I can see results when I flex my biceps.
Weight wise, I've actually put on a kg or so. This is in-line with building a bit of muscle so it isn't a concern. Just keep in mind that if you want to lose weight? Alpha is still the way to go. As above, you are not going to be losing 50lbs through this program. Well, maybe if you start at 900 or something.
The important thing for Gamma is that the workouts are focused. Here you are building up strength, which is an actual goal and is supported by the routines. It isn't perfect, it is only at the end of the four weeks that I'm starting to push harder and I'm feeling stronger. But at least it feels like it is "doing something". If anything an extra week of Gamma is recommended and I would expect the pure strength hybrid schedule to be ultimately superior.
One note of caution is that the poor warm ups and cooldowns associated with the program remain here. Since you are constantly using weights, the chance of injury is higher and I had several twinges like sore shoulders to contend with. I'd highly recommend following your own before and after routines, instead of only doing the suggested exercises here. It just isn't close to being enough for my liking.
Workout Reviews
Speed 3.0: Really should be called "Burpees 3.0" because that is what you are doing. You have straight burpees, push-up burpees, burpees with a spider lunge, burpee burpees...you name it. Because of that, this is a tough workout while still remaining balanced and achievable due to the format of short repeated rounds. It isn't as fun as Speed 2.0 but it will certainly work you harder
Extreme Circuit: Here you go straight into four 1 minute moves and a burnout. After five different sets you are done. This workout actually reminded me of Plyo X quite a bit and is suitably difficult. You get plenty of variety with the weights and it doesn't resort to doing good exercises on one leg whilst rubbing your tummy.
Rip't Up: It is difficult and the middle section with your back to the floor lifting weights up is good stuff. However it suffers way too much from "complicate an exercise for the sake of complicating it" syndrome. This is where you will do something like tricep extensions but on one leg. Why? No idea but it just seems to be a waste of time and takes away from what you are supposed to be focusing on. This is the weakest of the workouts and I hope they avoid this style for future programs.
The Pyramid: A series of exercises that start as 1 rep, then 2, then 3 and so on. This means you get some extremely tough sequences such as 45 pushups or 66 pike-ups! What this means is you will be really pushed, but the building format keeps you in there for longer than you might expect. I really enjoyed this as much as you can enjoy something so tough.
So in summary, Speed 3.0 and Pyramid are tough, nasty workouts. Extreme Circuit is a good allrounder and Rip't Up is rather weak but only by comparison.
Conclusion and Thoughts on the Whole Program
I enjoyed T25 Gamma. If Alpha was a good base and Beta was unfocused, then Gamma was a strong finish that helped me achieve a visible result. Even if it is only focused on the biceps, shoulders and triceps that is still a decent target area and I felt it was worthwhile attacking them in this way.
In contrast to the earlier rounds, there is also a lot more room to grow in these programs. Fitter people than me might master the pyramid early on, but even at the end of the program I was still coming up short. This didn't happen in the earlier phases, so the extra longevity should be applauded.
So if you are doing T25, make sure you finish with this round. Can you skip Beta altogether and move straight on? Almost, but I think Beta is still useful in small doses to get you ready. Ultimately you want to be firing on all cylinders when you attempt Extreme Circuit for example, so you'll be glad you put in the extra work.
