In this photo, you can see that on the left, the wrists are bending backwards. The reason that carbohydrates help is because our muscles prefer to run on a fuel called glycogen, which is made out of glucose, which typically comes from the carbs we eat. Oftentimes just showing up on schedule and putting in the work is enough to see good growth. Whats people lookup in this blog: X3 Bar Workout Review; Share. I bet you could even run over it with a truck and it wouldn’t be any worse for the wear. That isn’t true. People are more likely to fail with the bar close to their chests. 99 There isn’t really a problem that needs solving. Appears that a bench press would end up being a "close-grip" triceps exercise. Greg is the founder of Stronger by Science, he’s the creator of the research review, Monthly Applications in Strength Sport (MASS), and he’s the guy who turned me onto the research showing that our muscles grow better when we challenge them at longer muscle lengths. Love seeing this. Are resistance band biceps curls ideal for building muscle? This suggests that free weights are better for building muscle than resistance bands, although there’s no research looking at it directly. You can get some push-up handles and do them with a straight wrist, squeezing tight. I’ve been using the X3 for the last 4 months, and by no means am I lost to the ideology, marketing claims, or dietary program. The women using the exercise machines gained twice as much lean mass and lost twice as much fat, but the results didn’t reach statistical significance, and so we can’t draw any conclusions. This matters because as you stretch the band out, the tension increases, providing gradually more resistance as you go through the range of motion. It’s probably because they aren’t as efficient for building muscle as free weights. He also the co-author of the Muscle & Strength Pyramids, which has been praised by other top hypertrophy researchers, such as Dr Brad Schoenfeld and James Krieger, MSc. This is why you’ll see guys gaining 20+ pounds of seemingly lean mass during their first year of weight lifting, but fast forward a few more years, and they’d be lucky to gain 5 pounds of muscle in a year. That’s not realistic for everyone, and I’d guess that’s not the norm, but I’m sure it happens from time to time. But that’s up to you. I think that’s awesome, and it sounds like it’s working for you, and that’s totally rad . My strength was growing; my arms were staying the same size. The resistance bands provide the resistance, the bar gives you something convenient to hold onto. For what it’s worth, my favourite resistance bands are the Rogue Monster Bands. You can get an X3 Bar if you want. Our muscles grow best when we challenge them at long muscle lengths, so for the chest, think of a deficit push-up, weighted dip, or deep bench press. It’s the least beneficial resistance curve for building muscle. But your point is a good one. If you want an in-depth review of the research, we’ve written an entire article on the effectiveness of resistance bands. To be fair, War Chest has a lot more volume than what I was doing with the band-bar. If this exact problem is brought up countless times, maybe include those with the product then? That isn’t to say that it’s necessarily a bad way to train under all circumstances, just that there’s no reason to think that it would give you a marked advantage. But before starting your workout, you need to set up your bar the right way. Plus, he posts videos on Jaquish Biomedical youtube channel covering with details nutrition and supplements topics. I have no plans to reincorporate free weights at this time, however, I’m not selling them off quite yet either. So I’m of the “believe no one; find your own results” mindset. For example, if we look at a study on hamstring curls, we see that training the hamstrings at longer muscle lengths produced a more than twice as much muscle growth as training them at shorter muscle lengths. I changed things up; lifted heavier and lower reps, lighter and higher reps, and nothing was causing size gain (after I hit the stall). Every exercise is a little bit different, and the X3 bar will be better at some than others. And how does it compare to traditional weight lifting for building muscle? And what he means by fatigue, it is the limit you reach where you cannot move anymore. Lucky for you, we have compiled a list of the best portable home gyms available on the market that are cheaper and have the same features of the x3 bar. At all. It can be used basically anywhere, with any bands, and I believe that will help those with limited space. With a bench press, the lift gets a little easier towards the lockout. The 23.5 inch bar is made of stainless steel with a special hook design to hold the exercise bands and ball bearings that allow the hooks to rotate freely for wrist comfort. Thanks Shane! I was using bands with a band-bar from Amazon (not X3 bar but similar principle) in early 2020 for rehab. Can it really compete? Beyond consistency, it has a great footprint in terms of size and portability. The biggest complaint on the X3 Bar I’m reading almost everywhere is the $500 price tag. And just to be clear, this isn’t a horrible way to train. I recognize the overtraining skews my view; keeping it honest. What is the x3 Bar? It will make you weaker at the lifts you’re trying to do. Think of lifts like a deep front squat, a bench press, a deficit push-up, a Romanian deadlift. You’re selling a lie to people. I have to wear a wrist brace. The higher-quality studies looking into the effects of the keto diet on muscle growth, such as this one (shown above), tend to find an advantage to eating more carbohydrates. Plus, if we look at the overall body of research on accommodating resistance for gaining strength, the meta-analysis that had found a benefit was retracted. He’s published several important studies looking into muscle hypertrophy, such as this one. Resistance bands can work. As soon as I switched back to free weights with War Chest, my chest immediately started growing. Your chest not growing is a problem, but you could solve that with (deficit) push-ups. There’s tons of testimonials from all sorts experiencing the same. The x3 bar system comes with a stainless steel bar, a heavy-duty ground plate, and 4 resistance bands. Now, that you have an idea on what the product is. And in either case, the research still suggests that there’s a benefit to loading our muscles heavier at longer muscle lengths. But if we use bands, what happens is that when our chest is stretched, that’s the lightest part of the lift. Bands have been used for various purposes from recovery movements to muscle-building exercises. I also walk 2 miles, row 10 minutes, and include 4 core exercises after. I failed with a few different methods, tried free weights, and failed with those, too. Hard gainers. If you are a heavy person, don’t worry. I am USA weightlifting certified, USA track certified, NASM certified, and have a degree in exercise physiology with an emphasis in human performance. Not necessarily the X3 Bar in particular, but resistance bands in general. Best 4 Pre-Workout With Beta Alanine Supplements Ranked, 5 Best Tasting Protein Powder With Water Reviews, Best Meal Replacement Shakes For Diabetics Reviews, Best Pre Workout Powders Without Beta Alanine Reviews. Including a simple bar and various resistance bands, these systems are similar at their core, […] I don’t doubt that people can get results with X3, just like they can get results with a Nautilus machine, or doing bodyweight workouts, or doing a variety of other exercise programs. However to be fair, I will say that the FB buyers group is extremely active and full of people who ARE getting great results. You can still build muscle. The idea is that because you’re holding a barbell-like handle, you can handle heavier resistance, and so you can stimulate three times more muscle growth, hence the name—X3. The MartinLogan Motion SLM X3 is a new slim wall mount ready speaker that will blend visually into the room. I didn’t follow the roadmap outright though… I’ve messed around with drop bands and added exercises. He’s probably going to have reduce it down to $199 or something to move them. I don’t doubt that can work, too. Cherrypicking is a legitimate issue in the fitness industry. So even when using a hypothetically optimal mix of weight training and resistance bands, the addition of variable resistance didn’t help in any measurable way. It kicks off with a 5-part series about how to build muscle more leanly, gain strength faster, and improve your appearance. Let’s talk about the workout, the pros and cons people found when using the bar. Before doing that, I switched from using a Rogue Ohio Bar to using a Rogue Ohio Power Bar. These and other types of exercises are supported by the X3 Bar and Gorilla Bow resistance training systems. X3 Bar Review Triple your gains with variable resistance training my x3 bar x3 bar home gym review the gadgeteer x3 bar review does this workout system live up to the hype x3 bar home gym review the gadgeteer. Come to think of it, the whole thing is very cult-ish. I’d love to see a side by side comparison, but ultimately I’m getting results, so I intend to stay the course. let me just start out by saying that I have nothing, absolutely nothing to do with John Jaquish, Titan Biomedical, or any other entity even closely related to the X3 bar. There are 2 different ways to set up the band. It recommends a meat-based ketogenic diet with minimal carbohydrates, as popularized by the orthopedic surgeon, Shawn Baker. This is our newsletter for women who are interested in getting bigger, stronger, fitter, and better looking. His wrists would bend back, he had a ton of wrist pain, he wore a brace on each hand, and he was taking prescription medication for his tendonitis. Not everybody sees a problem with misleading people in that way, but I do. What does this have to do with resistance bands? I did see a good increase in my arm size…probably since arms are involved in almost every exercise… but that’s about it. For other exercises, like the bicep curl, the band is singled, and then it goes with footplate on top of it. Love your thoughtful analysis. A number of fitness and modeling gurus have provided testimonials for the X3 Bar. In the article, I linked a systematic review—this one—that included all 26 relevant studies. Still, there isn’t much, if any, research comparing resistance bands against free weights. It all depends on how close to your genetic muscular potential you are. So the more carbs we eat, the more glycogen we store in our muscles (study, study), and the better our workout performance gets (study). I guess one could rig something up with a longer bar. No. Resistance training is great. I enjoy the quickness of the workouts, but I have definitely not seen the results promised in the marketing. Highly impressed with the X3 bar! That’s too bad that the group bans dissenters. The footplate has a groove cut into the bottom. A yoga teacher also told me that when I do yoga poses, I put too much weight on my joints. That way the chest is trained under a deep stretch, stimulating something like twice as much muscle growth. That really means a lot . Both men and women came forward to have their testimonials and reviews displayed prominently on the official website for the X3 Bar. This is 10x better than boring weights or machines, and with no joint damage. HIIT training has been proven to increase GH and testosterone and also burn more adipose through EPOC. The Hearing X3 will have the potency of maintaining the hair cells in your ears and so which gives the path of sound waves to enter. Is the X3 Bar As Good As Weight Training? It includes a ground plate to stand upon, a 23,5 inch bar that mimics the Olympic barbell, and a set of heavy-duty latex resistance bands. But what’s especially interesting is that having higher levels of glycogen in our muscles seems to boost our rate of muscle growth (study, study, study). This includes PDF documents as well as weekly videos. For example, here’s a before and after photo showing that one of the members of our Bony to Beastly Program was able to gain 29 pounds on the scale within 5 months. He’ll teach you how to warm up for the lifts and then how do them safely using either a barbell or dumbbell. This is a type of resistance called variable resistance, where the lift gets progressively harder through the range of motion. But they’ll get the job done, especially when combined with chin-ups. So when we see someone doing an overhead press or bench press with kinked wrists, we usually help them fix their grip position and then tell them squeeze the bar as hard as they can while lifting. Is his routine 100% optimal? That doesn’t mean that free weights are necessarily ideal, but so far nothing has proven to be significantly better. You can indeed build muscle with it. We’ll cover the implications of that in a moment. With that said, just because something works, that doesn’t mean that all the claims made about it are true. Now that you know how to set up the band depending on the exercise, you have to pick the right band. It really depends on the resistance curve of the lift. The bar measures about 21 inches. It has one of the most high-quality resistance bands and plate. The bar has a well made substantial feel. X3 is here to help you get the results that weren’t possible with other home exercise equipment. What’s interesting is that I was on the carnivore diet the entire time. I was already impressed with your articles. To build a bigger chest, better to do the opposite of this, using a wider grip and bringing the barbell all the way down to the chest. But again, if we look at the research comparing training at longer vs shorter muscle lengths, it doesn’t show that it’s impossible to build muscle by training at shorter muscle lengths, just slower. The x3 bar will help you build muscles and burn fat if you use it the right way without forgetting the role of the diet plan you follow. Just want to say that these articles are tremendously helpful, well-balanced, and demonstrate a great way of addressing differences in a way that is respectful – quite the accomplishment in our age! The 5 Big Compound Lifts for Building Muscle. Hey Ron, yeah, that’s the kind of situation where resistance bands shine. If we challenge the strength of our muscles, we can provoke muscle growth. Required fields are marked *. The X3 Bar isn’t just a resistance training tool, it also includes a workout routine and a diet. Review of StrongLifts 5x5 for Building Muscle, Review of Starting Strength for Building Muscle. You only need the peak contraction. The idea is that by going beyond failure, we do a better job of thrashing our muscles, and so we can stimulate more muscle growth. I actually don’t see a huge problem with that, especially if we’re talking about it more casually, and especially if we’re talking about people who are still relatively far away from their genetic potential. Realme X3 Super Zoom Review The Realme X3 Super Zoom is another high-powered, mid-range phone that wants to tempt you away from spending big … When doing resistance training, it’s not usually a good idea to let your wrists tilt back. The study concluded, “While lean body mass was not significantly different between groups, both groups did significantly increase their lean body mass over the course of the study.”. This is one of the problems with EMG research, and it’s why it pays to look at actual muscle growth instead of just muscle activation. Actual price will vary a little depending on promotions and sales, but expect to pay about $500 for this system.For a resistance band system, this a steep asking price. Some exercises are really good with bodyweight. And if we look at expert recommendations from researchers like Dr Eric Helms, he recommends getting around 50% of our calories from carbohydrates. Because you’re using variable resistance, you are firing muscle stabilizers the whole time, which, according the the X3 Bar creator, Dr. John Jaquish, increases growth hormones…which gets you more muscle gains than using static weights. The start your exercise. Once he learned how to lift properly, though, the problem went away. The bar is solid, but like you say, no hooks. This style of high-rep, constant tension training also tends to give people a killer pump, it often feels quite hard, and it can lead to plenty of muscle soreness. I don’t mean to hate on resistance bands, and I certainly don’t mean to discourage people who are enjoying using the X3 or getting good results from it. When we’re talking about only using resistance bands, the situation changes. Every tutorial video covers the barbell and dumbbell variations (or bodyweight for some lifts). No longer on the fence. Those aren’t ideal. You keep pushing until you can’t stretch the band at all. Regardless, they’re obtaining considerable growth with X3 when they never were with free weights. But that’s not true. Weight loss folks using fasting/carnivore. Dr John Jaquish cites this study, The Effects of Combining Elastic and Free Weight Resistance on Strength and Power in Athletes, as proof that the X3 Bar stimulates three times more muscle growth than traditional weight training. Anyways- it’s great to see someone actually research this and set the record straight , Hey Nate, yeah! If you don’t have the money or the space for a barbell home gym, you can always get a couple of adjustable dumbbells that you can hide under your bed or stick in the closet. Since I couldn’t feel my chest and it wasn’t growing, this was a hint that something was wrong. Workout routines don’t need to be perfectly optimized for us to see good progress. Check out my x3 Bar review with discount. In some exercises like chest press, you have to double up the band, so it’s more of a shorter stroke. So by mixing the two together, you can make it a lot easier to build muscle on the road. not over training). I’m interested in the X3 to avoid further injury, and avoid overloading my joints. Well, the X3 Bar is a metal bar connected to resistance bands. Am I seeing three times the growth? I know bands have been around for a while and have never managed to catch on in a lasting way. Bands do not build bigger muscles. It doesn’t even mean that the X3 bar is a good way to build muscle. Save big w/ (9) verified Jaquish Biomedical coupon codes, storewide deals & Jaquish Biomedical price drops at Amazon. People should train however they want. Congrats on the visible muscle growth, and that’s sweet that your pain has gone away . I don’t have any problem with the $550 price, either. But because of the variable resistance, I’m doubtful that it can build muscle as effectively as using dumbbells, barbells, or exercise machines. X3 has the patent for that, so it's the only one of its kind. I’d actually been thinking about emailing to ask if you’d consider doing an X3 review, great to see it appear in my inbox today. The height of the user can also be an issue. The research isn’t on a training method that’s similar to X3, and it didn’t find a muscle-building benefit. Many people find that the product is overpriced and it’s a lot of money for just a set of bands, a bar, and a footplate. Hey Jesse, did you read the article? I think the company makes a lot of claims that are misleading (including claims with Fortagen). Much better than the X3 Bar chest press. That evidence doesn’t exist. Results always come from a mix of different factors. Resistant bands are known for strength buildind and flexibility. Weights have a resistance curve that we’ve evolved to be good at lifting. And just like resistance bands, we can indeed use it to build muscle. Free weight stall (my category). Some people have adjustable dumbbells or a couple of kettlebells in their trunks instead, but I can see why you might not want to be hauling around the extra weight. What often matters most is following a proper program and putting in consistent effort. I bought the X3 for firming and losing weight. So far, the evidence points in the other direction. It’s padded with a tick-rubberized foam and contains wide rotating hooks on both sides that spin freely. I would never try working with conventional weights again, X3 gives you a more thorough workout in shorter time by fatiguing your muscles throughout their full range of motion. That said, I’m open to the possibility that I would get the same result by lifting heavy free weights to failure, limiting myself to 7 or so exercises daily as well (i.e. Let’s take a look. X3. I’m getting results past my free weight stall with a fraction of the time and effort. Now the company has introduced a new speaker to compliment modern wall mounted TV’s without compromising sound quality. With a little market research, you will notice that the X3 bar system is a best seller that is recommended by many personal trainers and gets more lights. I spent a few days a week or two back looking over all the X3 Bar stuff. Just that the claims don’t hold up to scrutiny. And since that review was published, more supporting research has come out, again linked in the article, and again showing far more muscle growth from challenging our muscles at longer muscle lengths. Hey Trevor, That’s a good question. They don’t come with a barbell or handles, but I don’t think those are required. I’ll leave it at that; my experience and personal results. With other lifts, such as the barbell row, the lifts get harder at the top of the range of motion. It’s a slightly more convenient way to use resistance bands. But again, just to be sure, I asked the hypertrophy researcher Dr Eric Trexler, who specializes in muscle-building nutrition and supplementation, what he thought about the pros and cons of using keto for building muscle: The current evidence doesn’t suggest that it’s impossible to gain muscle on a ketogenic diet, but its effects on appetite and high-intensity exercise performance make it hard to view keto as the ideal dietary approach for gaining muscle. Different lifts are hardest at different parts of the range of motion, meaning that training to failure can look quite different depending on which lift you’re doing. We both agree. I potentially explored this as an alternative to bodyweight training when on the road (I often travel up to 2 weeks per month). The X3 Bar has what they say are specially engineered bands that are 50-100 time stronger than normal exercise bands. It’s a legitimate type of resistance training. For example, maybe the X3 workouts you’re doing are enough to stimulate muscle growth, but the diet you’re eating doesn’t have enough protein or enough calories in it to allow for that muscle growth. To echo Jonathan, thanks so much for this article! And we try our best to teach you how to build muscle and get strong in a way that maximizes your rate of muscle growth while minimizing your risk of injury. Are 3-Day Push/Pull/Legs Split Routines Good for Building Muscle? So over time, the issue will probably go away. The muscles bunch up, so more muscle mass is under the electrode, so the reading comes out higher. My weight gain was completely stalled, despite going up to 3500 kcal. But competition is good for the market. A friend was over today. But the research shows that your muscle growth will be 2–3x slower, which is the exact opposite of what’s claimed in the marketing of the X3 Bar. I continue to feel out my progress and will adjust in and around the X3. I’ve really tried my best to give an overview of the entire body of evidence, citing meta-analyses and systematic reviews when they exist. I feel like this must be some sort of mistake. After setting up your bar system correctly, you can start your exercise. And that includes the X3 Bar. Tikaton Resistance Bar Portable Home Gym, Weightlifting Training Kit, Full Body Workout Equipment, Resistance Band Bar, Ship from US 4.0 out of 5 stars 365 $43.99 $ 43 . Hell yeah! The X3 Bar is a device that looks incredibly simple. I’ll also point out that Dr Jaquish isn’t cherrypicking research that proves his point, he’s referencing research that doesn’t prove his point. In fact, most research suggests and most experts suspect that the opposite is true. Yeah, I think the X3 style of training will favour the arms. Could you please address any benefits/advantages of the X3, in terms of protecting joints and minimizing the risk of injury? Learn more at What does this mean for the X3 Bar? And not only that, it’s cheap, safe, and can be done from the comfort of your very own home. Get the app! With that said, it’s clear that bands can stimulate muscle growth. Dr John Jaquish is making it sound as if the research shows that resistance bands can stimulate three times the muscle growth of traditional weight training. Hypertrophy Training Volume: How Many Sets to Build Muscle? The x3 bar system cost approximately 550$. But even if we factor out energy intake, carbohydrates still appear to speed up our rate of muscle growth. Yes, you can. In this review, we will dig deeper into the x3 bar features and specs to see if it’s worth the hype! Does the X3 provide 3 times the results? So it’s a win-win. The chest press he does looks like a JM press—a popular triceps exercise. But the point is, similar to training with variable resistance, it’s not that eating a ketogenic diet can’t work, it’s just that there’s no evidence showing an advantage, and quite a bit of evidence pointing towards at least a slight disadvantage. Then, as we press the band away, our triceps kick in, and that’s where it gets hard. To break past a plateau, we need to change something. So instead of standing on the top of the band, you will be standing on the top of the base which will protect your joints, and give more leeway and natural movement while working out. Back when I as living in small apartment, I got two 100-pound adjustable dumbbells for $200. Stopping shy of failure tends to produce better muscle growth in intermediate lifters. I might be one that moves back and forth as I hit stalls on both. Here are few samples of what you can do with the bar (there are many more exercises than this, and the X3 comes with an exercise instruction manual, showing you how to perform the exercises). There are many factors contributing to his weight gain. For many people, that would be enough. You’re right that it’s common to hit a plateau as an intermediate lifter. I do appreciate the discussion though and haven’t given up on weights. Lifts each day, knowing the time and effort left, the X3 bar system correctly, have... Past failure is hardly ever recommended, and that ’ s only hard at top. My favourite resistance bands, the situation changes times, maybe include those with the 550! 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