I've lifted weights at the gym and am now using the X3 Bar. I can feel the incredible difference with the X3 Bar. After switching to the carnivore way of eating and the X3 Bar, at 69 years old, I am in the best health and shape of my adult life. Thank you developing and producing the X3 Bar system, Dr. Jaquish!
This is such an easy system to understand but people’s one track mindset from weightlifting has really made it difficult for them lol. You’re basically doing a drop set without the annoying interruptions of having to change the weight thanks to the tension provided by the bands and you’re going to failure which up-regulates (activates) growth hormones while also taxing the cardiovascular system so you’re not only building muscle but also burning fat. Hope this helps.
The fact that the corporate founder not only addresses the public personally but is also the main model for the product says enough to me, that I bought the product and I have come to completely agree with the entirely of this system.
@@choanlpoto A pump is just a byproduct of flooding the muscle with blood (increasing oxygen in the muscle which DOES help muscle growth). The reason why X3 is so great is cause of the growth hormone activation. As far as muscle soreness not meaning anything, he’s already said this before.
Just found your system today and looking at your videos as I research into it, a quick question however from this video, you mentioned only do "1 Set" and expanded upon that, then at the end on how long should you rest for, you mentioned rest long enough get your breath then do your next set... Do you mean the next set for another muscle group?
Hi, after seeing you on MeatRx I have started the 12 week program. I competed in a body building tournament in my twenties (30 years ago) and since then I have done a number of things but lately I have been a level four personal trainer for 5 years. So basically I have been in the 'gym' for a lot of years! I am now 56 years old and this first week with X3 has been an eye-opening time. Truly I think I am converted already. Quick question. Do I need to still consider progression? For example if using the 2nd band, if I can do 30 calf raisers to fatigue should I always aim to beat that 30? Or do somedays you perform less well but still fatigue but that's OK as it is to fatigue?
The only concrete reason to keep track of reps is to be sure of when you are ready to move up bands! We generally recommend that you move up once you are able to do 40 full reps.There is a bit of overlap in the bands, so if you move up a band and are able to do at least 15 full reps, you are good to go!
I have read your book, which I love by the way, but I cannot find anywhere if you warm up before X3. I know you recommend stretching after X3 exercise program
Been using the X3 for about 3 months...I'm still making strength gains just not as quickly as the first two months... I've noticed that my muscles have an "elastic" feel to them. An example is it I extend my arm to flex my Triceps my arms seen to smoothly "snap" back to their resting position...my Pecs & Biceps too...I don't know if it's in my head or if it is a result of using the X3...it's not bad just a different feel from my years using weights ... I kinda like it because it's an indicator that I've worked the muscles without that soreness I used to get from weights. I'm 66 years old...I hope to hand my X3 down to my Grandkids when I can't workout anymore ... hopefully they use it for strength training and not to launch water balloons!😆🎈💦 Thank you Dr. Jaquish!
Probably some truth to this, but I think weight lifting is not garbage - just different approach. I have experienced positive results with x3Bar and I suspect this is especially good for older folks like me. I'm 67
One question? I was told that your bands last about 7 years. If that’s true should I consider purchasing extra bands before that in case you go out of business or into something else in 7 years?
My question is this: 1 set of variable resistance training is better than multiple sets of weight training, but are multiple sets of variable resistance training better (if done to fatigue each time) better than one set of variable resistance training?
Humans are 7X stronger in their strong range than in their weak range - think about this: When you do a pushup and your face is near the ground, it’s much harder than when your arms are near full extension. So if your capability is different depending on range of motion, then by definition if you lift free weights, you are selecting a weight that you can handle in the weak range which thereby will only fatigue you while engaging the LEAST amount of muscle. With X3 you can lift heavier where you're capable, and less where your body is compromised which means that each set with X3 brings a much more complete level of fatigue than compared with conventional weights. The reason multiple sets are used with ordinary weights is that the stimulus is primarily delivered in the weakest range of motion, when the least amount of muscle is firing, so repeated attempts are required in order to see any results. With the X3 we are able to combine the principles of variable resistance, constant tension, and diminishing range of motion to take the muscle to complete fatigue in just a single set! Since the level of fatigue is so much greater with X3, no additional sets are needed - you'll see results with just the one! Hope this helps!
I’m 59 years old, very overweight and out of shape. Bottom line, I need to get my shit together. So, after doing ALOT of research, I’m giving serious consideration to purchasing an X3 bar. My question is this. I’ve just picked up the game of pickleball. It’s not super strenuous, but it gets me out there moving and having fun. If I were to seriously undertake your 12 week X.3 program (following both exercise & diet protocols) would I still be able to play an hour of pickle ball each day and get good results?
The only problem with one set. Your not training long enough with time under tension example 10min routine and one set per exercise is ok at best but far from good for most. so you’ll get less endurance than gym And if you just move in a slow pace then you won’t get more power. So you’ll won’t get any fast twitch muscles activated equal to less gains. A athlete or bodybuilder will use all of it to shock the muscle and change routines to achieve more muscle more power more endurance and more strength. For someone like me I’ll add it towards the end of my training. For people that want to do something that’s simple and quick or for older or injured and still be reasonably active then this product would be fun and beneficial.
His description in this video would mean time under tension would be more than how most ppl train in the gym- the entire set is done under tension. Never lock out, never with slack in the band. Athletes and body builders have specific body functions to achieve. X3 would in their cases be a supplement to their training. He’s said this himself in other videos/interviews. Everyone else, more benefit than supplement
Does working out with x3 improve bone density? I already have the x3 and the stimulus I feel is beyond anything I've ever experienced in the gym. I just ended my gym subscription and never looking back. It's a great product so far
“Evidence by a recent a study in Taiwan of women over 60 y/o doing resistance band training for 40 min 3x/wk for 12 weeks demonstrated that elastic resistance band exercise resulted in increased bone mineral density.”
Right but less annoying cause you don’t have to stop and decrease the weight, the bands do it for you which allows you to reach true maximum failure. I don’t think people are aware of how much better this is for building muscle, cardiovascular strength, and prevent joint damage.
We generally recommend that you move up once you are able to do 40 full reps. There is a bit of overlap in the bands, so if you move up a band and are able to do at least 15 full reps, you are good to go!
No, but it decreases the chances for growth. Users have to respect the powerful stimulus that X3 is. One can't do multiple sets, and if you feel like you can, you weren't going hard on your one set.
You can order from our US website, or our Denmark distributor: x3bar.dk/vare/x3-elite-bar/. (You can reach out to them for info at info@x3bar.dk). Unfortunately, we no longer have a UK distributor.
When using elastic bands, isn't the force variation in compound pulling exercises inverse from the force potential of those muscle-joint functions as they move through a full range of motion?
Yes, but thats from the humans perspective, not the devices. Based on the anchor point of the force, its all the same.. So in a chest press the most contracted position is when the bar is furthest away, but in a row, its when the bar is closest. But the device is designed to serve this purpose, and reverse.
@@JaquishBiomedical Thanks. I'm a proponent of your methodology & device, but having an extensive background in MedX & Nautulus H.I T. training, I'm trying to better understand your system of exercise, so please understand that I'm not simply being contrarian. As I understand it, with elastic resistance, the force-curve increases as the band lengthens, correct? So on compound pushing exercises like a chest press, that increase in force is needed to counter the fact that as the bones of the arms straighten, they also mechanically "brace" the resistance, transferring that force from the muscles to the skeleton. In a compound pulling exercises, like a compound row, the opposite happens, and in the most contracted position, that muscle-joint function is at its maximal mechanical disadvantage. That means when using elastic resistance, in compound pulling exercises (and certain single-joint exercises) would limit either range of motion though multiple repetitions and/or encourage subjects to incorporate excessive speed (momentum) into the movement to continue full-range repetitions, or both in my experience. That's not to say that full-range (or any dynamic) exercise is entirely necessary to cause a thorough inroad & momentary muscular exhaustion, but that seems to be what's generally encouraged. Might a static-hold which degrades into a "forced negative" be at least as effective for compound and certain single-joint exercises? Thanks in advance.
Your next set is always a-day-away from the workout. With the frequency of training the muscle group with 6 sessions and 2 workouts, you are continually progressing. If you want to do another set, up the intensity either with even more slower and controlled reps, increase those slow and controlled reps, or move up a band level. If it still bothers you doing one set, think of each rep as 3 working units of motion, 2-3 seconds concentric phase, a small minor isometric hold fully contracted, then a 2-3 second eccentric phase, thus if you reach 15-40 reps slow and controlled, you have truly completed up to (45 plus-120 plus) seconds of complete muscle energy fatigue.
If I go 100% out and can no longer push it out do I do 90% until I can not do 90 then 80 and so on and so on? Or do I do 100% then 50% then last couple inches?
Just focus on going as far as you can go in the diminishing ranges. You don’t need to target percentages, it should happen naturally as the muscle gets fatigued.
Does X3 deliver to dubai? And is it suitable for someone with a damaged shoulder joint (torn labrum, did arthroscopic surgery) that cannot lift actual weights anymore?
The results are great! The X3 users with the best results followed our program and nutritional advice; both can be found on our website. Also if the user is also eating mostly protein (recommended protocol being 1g of protein per pound of body weight) this will help maximize results.
Most people experience no soreness using the X3, especially after week 4. Soreness comes from going anaerobic, meaning contractions without properly oxygenated blood. The fatigue comes on so fast with X3, this does not happen. The conjecture behind this is that individuals may be running out of ATP glycogen and creatine phosphate before they go anaerobic this would also explain why the recovery times are so short between workouts. Remember soreness is not an indicator of growth!
A comparison does not answer the question. I don't care if it's 1,000,000 X's better than weightlifting. Why would you not want to perform two or more sets with a superior stimulation? Isn't it ALSO stimulating on the 2nd and 3rd set?
You increase the likelihood of overstimulation which results in damage. Just think about a suntan vs a sunburn, one is an adaptive response the other is a trauma response.
@@JaquishBiomedical Thanks. Separate question. I am getting sore from some of the exercises. Although normally, if I put similar amounts of effort into free weights, I would not be able to move from the soreness, but nevertheless, I am still sore from the bands. I am only doing one set, no more, and I'm not doing any other exercises. Is it possible to go TOO hard? Is it possible to put TOO much effort into this program? When I look at the video demonstrations, I am not seeing people shaking or yelling. I see moderate effort in those video, not maximum. No shaking, balance checks, sweating, etc. I am putting everything I have to the last inch. Am I putting in TOO much effort? Could that explain why I am sore?
Since going to fatigue is the key, we expect users to put effort in! As long as you are keeping proper form and not hurting yourself there should be no issues with going hard. It could be you are sore because your body is not yet attuned to this kind of resistance training, which is fine!
@@JaquishBiomedical After a few day of this, I'm not going 100% I'm going down to 80%. My muscles are exhausted and I've lost my enthusiasm a bit, lol. I guess I just have to get used to it. Also, my arms are so tired, I can't even hold the bar to perform all the exercises fully. I guess some strength has to catch up with other strength.
