X3 Lower Body Follow Along Workout | 3 Exercises, 1 Set

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A requested lower body resistance band workout using my X3 Bar from ‪@JaquishBiomedical‬ I've been experimenting with one working set using my X3 bar for specific body part exercises. For this workout I only did 3 exercises to failure at the working range of motion of fatigue. I may make a future video on this, but I'm finding a good sweet spot of using my Total Gym at the start, x3 for working sets, and isometrics at the end.
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0:00 - Intro
2:06 - Workout Start
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DISCLAIMER:
Sliding Bench Trainer RU-vid channel is not responsible for any injuries, illnesses, or death sustained from following the exercises demonstrated or fitness advice discussed in this video. By following the information and performing the exercises provided, you are responsible for any and all injuries sustained. It is strongly recommended you consult your physician before starting any exercise or diet program.
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Опубликовано:

2 авг 2024

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Комментарии : 39

@hybridresistance Год назад

If you guys are interested in picking up a X3 Bar setup click here and use "SAVE50" to save $50: www.jdoqocy.com/click-100825257-13511487

@instone22 Год назад

1 set to failure is surprisingly awesome once you get your head around the concept and it does take some practice

@loulopez554 Год назад

Well said you have to believe in it and give it a chance.

@zeeski7454 8 месяцев назад

It's definitely something preached by Arthur Jones and Mike mentzer. Mike almost won a mr universe with this approach

@user-gk4jd1jv4k 5 месяцев назад

Absolutely true been using HIT for many years & i wouldn't train any other way as it's both efficient & safe-effective.

@equalizer2233 10 месяцев назад

On the calf raises, I switched to holding the bar behind me instead of in front. Its easier for me to keep my balance and allows me to go up higher on my toes for a longer range of motion.

@hybridresistance 10 месяцев назад

Nice, thanks for that tip. I'm going to try that.

@BrianSmith-Fitzgarld 8 месяцев назад

The way Dr John Jaquish says to do it is not to stop when you can't do a full rep, but to do partials until you cannot move an inch. And the reps should be 2 to 3 seconds up and 2 to 3 seconds down. And, there's no need to warmup first because the warmup is part of the working set, including cardio.

@Jmars88 Год назад

Perfect channel for equipment reviews especially the TG!!! Thanks for the awesome content!!! 💪🏾🔥🔥🔥

@hybridresistance Год назад

Glad you like them!

@josephshatrowsky Год назад

The guy has interesting views and honestly I'm skeptical of most of it but im sure for the average person one set is much better than nothing. For me I like doing 2 sets for squats and deadlifts because they're so darn taxing on x3. Then I like to do dumbell work to hit the bottom part of the movement where resistance bands are weakest. For example I'll do two heavy deadlift sets with the x3 and then 2 rdl sets with dumbells to ensure I hit the muscles in the weakest and strongest points. I personally do a lot more than what jaquish recommends but I think the x3 is a perfect complement with my other equipment. I really love it for legs Back and biceps. Also I think those deadlifts have fixed some of my back pain as well.

@hybridresistance Год назад

I hear you. I'm sold on his X3 package being awesome for the exercises and how they all feel, but the "1 set" is hard for me. But I know he's pretty convinced ( and believe he's seen enough results) of it. So I'm giving it a go, with a some minor tweaks with some light total gym work and then isometrics at the end. I did run by the isometrics by John and he said those would be a great compliment. I'll keep you all posted though.

@BrianSmith-Fitzgarld 8 месяцев назад

There's a difference between what one likes to do and what the studies show. Doing more than one set to failure doesn’t yield any more muscle gain than doing one to set to failure, including partial reps. You could even be over training. The studies show that there's no need to do more than one set when you do it to failure, which includes doing partial reps when you get to a point where you can't do a full rep. Many don’t do partials because it’s hard. The tendency is to abruptly stop instead of doing partials.

@martinloo9543 11 месяцев назад

I am getting great results doing one set of full repetitions to almost failure. Then I immediately follow up with isometrics one set in the low, middle and high position. I feel this really taxes the muscles more for growth and strength. If you have excess to a power rack or Smith Machine you can do partial reps with weights in all 3 positions and hold the last rep for 6 seconds or push against the power rack pin for 6 seconds. You can experiment doing isometrics for a month and switch to partial reps for the next month. See which one gives you better results! It’s important to always do one set of regular full reps before the isometrics or partial reps. Never replace full reps for isometrics or partial reps. You will be pleasantly surprised with the results. My strength increased and I grew 1/2 inch on my arms!

@hybridresistance 11 месяцев назад

Great comment, thank you for sharing this.

@exploringbellingham9223 6 месяцев назад

What do you mean by isometrics

@loulopez554 Год назад

Mike Mentzer, Art Jones,Dorian Yates and many others swear by one set to failure. The problem is that what many of us think is failure actually isn't. It takes a lot of concentration but can work,again thanks for covering another very important subject.

@hybridresistance Год назад

You’re right on Lou. To be honest it’s hard to hit that with these banded squats. Almost feel like it might be better to go lighter so I can get a few more forced reps in, but I’m not really sure. Either way I’m stopping when I really can’t do much more

@timacosta1653 Год назад

Nice! Loving the X3 comtent, of course still love my total gym. Personally I see better results with X3 vs the total gym. Since Im liking the X3 so much I started to purchase all there products. Just picked up the Fortagen protein drink today, it taste nasty lol I can put up with the nasty taste haha and now just waiting to buy the Para bands for X3 unfortunately they are always out of stock.

@Ephesians64blogspot Год назад

I sold my total gym and bought an X3. I'm with you. I still think the total gym is the second best at home workout product, behind X3

@hybridresistance Год назад

Thanks Tim. I will say I'm starting to understand how some of you are preferring this over a TG. I'm not there yet based on the versatility of a TG, but I will say that these two things together are amazing. I did try the sample of Fortagen, and yes, it's not the tastiest thing. I still have to look more into that, although I know there was a lot of stuff coming out a few years ago on EAA formulations compared to full spectrum proteins that were very interesting.

@ultimatepu5h Год назад

Smashing it bro! =]

@hybridresistance Год назад

Thanks brother.

@ultimatepu5h Год назад

@@hybridresistance When I cant do anymore full reps, I do half reps then quarters then hold my last rep until that muscle group is done, that way you're doing everything in one go rather than separate at the end. Isometrics with those bands is better than with static line I think. That little bit of movement in the bands tears you up. What do you reckon?

@hybridresistance Год назад

@@ultimatepu5h I hear you I’ve definitely noticed and tried that myself throwing in the isometric with these. I am actually discovering that a lot of what the X.3 is promoting as far as benefits is very similar in the science with isometrics

@ultimatepu5h Год назад

@@hybridresistance My pal told me to hold at the end, and its a not a hold and let go its a hold until the band starts winning and you kept holding it until the band is back to its original size again and you've literally got nothing left to give.. You cant scratch your nose even if i gave you 10k to do it after that, and legs your done you're on your back for 5 mins before you can even move =]

@jeffa1961 Год назад

Just an FYI. We have now ordered 3 times from Serious Steel. They continue to honor your discount, which is nice, since we are shipping these to our son who is deployed in Qatar. Bless you Mike and bless our soldiers all around this world.

@hybridresistance Год назад

Thank you so much and thank you for your son's service! I'll be saying a prayer for him tonight.

@jeffa1961 Год назад

@@hybridresistance 💙💙💙

@roberthall755 8 месяцев назад

Would bare feet and greater range of motion do more in calf raises than with shoes?

@hybridresistance 8 месяцев назад

I personally don't think it would make for a big difference

@exploringbellingham9223 6 месяцев назад

How do you avoid straining back when doing the squats

@hybridresistance 6 месяцев назад

Back issues in general are a problem I find with people and bands. Basically I'd just say to check your form and or go lighter with the bands .

@TheEdawg2006 22 дня назад

Very good form, but I believe you should hold your head up, or fix it on something in front of you

@hybridresistance 21 день назад

That's a debate in of itself. But simply but looking up, you're more likely to drop the hips. I usually keep the head in neutral to focus on keeping tension where I want it. If I'm doing high bar barbell squat, I for sure have my head up or looking straight ahead.

@Ephesians64blogspot Год назад

Great video, Mike! I've never tried or seen a video of someone getting into the back squat. I'll have to try it. I'm glad you monitored your heartrate too. Sounds like it almost hit 160 with your deadlift. That's pretty much HITT territory. Here are some other video ideas -focus on X3 type variations for body groups. Like you do in this video. Band workouts Chest: Chest flies, normal X3 Chest press, chest press on the ground with your ground plate as an Elevation. I see harambee workouts like this. Bi-ceps. Drag curl, reverse curl, normal curl. Maybe a preachers type curl? Legs: squat, front and back, split squat etc... -Triceps, traditional X3, skull crushers over the shoulders, etc... You can also create your own X3 squat belt. You get a rock climbing harness, carabiners, and attach them to the bands and do split squats or front squats. There are likely examples you can find of this on RU-vid If I have any other ideas, I'll keep them coming PS: here's a video on FB of a guy who put together a squat belt for the X3. Right now, you can only get a squat belt from X3 if you purchase their $1,000 force measurement bar... m.facebook.com/groups/565756714191984/permalink/1430591367708510/?mibextid=Nif5oz

@hybridresistance Год назад

Thank you for all of this. I will definitely consider making some of these videos. I did hear about that belt squat. Would love to get or try one!

@andrewgraybill7920 Год назад

There’s a good reason Dr John Jaquish doesn’t recommend back squats not include them in either of the two workouts fyi

@BrianSmith-Fitzgarld 8 месяцев назад

Back squat engages less muscle than front squat, but some if not most people are stubborn. If they believe in doing something a particular way, they don't want to give it up, even if studies show that there's a superior way.