But because of the variable resistance, I’m doubtful that it can build muscle as effectively as using dumbbells, barbells, or exercise machines. Feb 10, 2019 - Peak force for deadlift over 500lb, chest press over 300lb. So, overall, we have a large body of evidence showing that loading our muscles heavier in a stretched position can stimulate 2–3x more muscle growth than loading them when contracted. A yoga teacher also told me that when I do yoga poses, I put too much weight on my joints. As soon as I switched back to free weights with War Chest, my chest immediately started growing. Now, how much does this matter? Oftentimes just showing up on schedule and putting in the work is enough to see good growth. Thanks Shane! From the resistance bands, you will notice that this home gym offers resistance-training workouts. For the last four months, I’ve skipped the free weights and adhered to the X3 only (to give the device a fair try). Now I’m even more impressed by your detailed reply. When doing resistance training, it’s not usually a good idea to let your wrists tilt back. No. That means they allow you to build and tone different muscle groups without the need of getting multiple bulky machines and accessories. 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. At first I thought maybe these are paid actors or something…there’s no way all of them are crushing it like this….but then I saw a few colleagues in the group as well haha. Required fields are marked *. I am USA weightlifting certified, USA track certified, NASM certified, and have a degree in exercise physiology with an emphasis in human performance. I’ve heard that, yeah. After that, we'll keep you updated on the most important muscle-building research, lifting methods, and workout routines. He’ll teach you how to warm up for the lifts and then how do them safely using either a barbell or dumbbell. 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. I potentially explored this as an alternative to bodyweight training when on the road (I often travel up to 2 weeks per month). Read about reactive neuromuscular training. A free, 12 week, 34 video training program is available on the X3 Bar website, so you can get the body you want. Once he learned how to lift properly, though, the problem went away. 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. It can be used anywhere and provides resistance training instead of free weights. Oh, and I also work as a medic in a level 1 trauma center. Before doing that, I switched from using a Rogue Ohio Bar to using a Rogue Ohio Power Bar. This suggests that free weights are better for building muscle than resistance bands, although there’s no research looking at it directly. It can put a lot of stress on your wrist, which isn’t always bad, but in your case seems to be causing problems. I ended up getting it once gyms shut down, and I’ve been using it since March. So is it possible that someone can gain 20 pounds of what appears to be muscle when they start training with the X3 Bar? I didn’t follow the roadmap outright though… I’ve messed around with drop bands and added exercises. Weight loss folks using fasting/carnivore. My weight gain was completely stalled, despite going up to 3500 kcal. As a matter of fact, on Facebook, the X3 Bar Reviews come in at 4.9 out of 5 stars with close to 200 reviews in so far. You only need the peak contraction. He’s a carpenter and his friend is a blacksmith, so he’s building a chin-up bar, a dip bar, and a few other pieces of equipment. But your point is a good one. Felt too much like those “if it sounds too great to be true…” sort of things. And oftentimes, switching to a new style of training will do the trick. I train with a barbell when home and am looking for the best solution on the road. This new portable home gym is really interesting even if it doesn't look like there is really much to it. I really appreciate the thoughtful writing and nuance that goes into these reviews. I know bands have been around for a while and have never managed to catch on in a lasting way. Are resistance band biceps curls ideal for building muscle? It doesn’t even mean that the X3 bar is a good way to build muscle. It also doesn’t mean that it’s the best way to build muscle. Referring to John Jaquish as “Dr” bolsters his carefully constructed yet fictitious educational charade. 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. Training with resistance bands is not new to fitness. To do that, grip the bar like this, holding it lower in your hand, over your wrist joint. However, it comes with some downsides like the expensive price tag. After all, if you’ve got a lot of band tension and it snaps, you could hurt yourself (or break a TV or whatever). But even if we factor out energy intake, carbohydrates still appear to speed up our rate of muscle growth. Problem is, this study investigated whether we can improve muscle growth by adding band tension to free weights (accommodating resistance), like this: The idea with accommodating resistance is that as we get closer to locking out the weight on some of the big barbell lifts—the squat, bench press, and deadlift—the moment arms get shorter, our leverage improves, and we’re able to lift more weight. Thanks for the reply! No. Read your resistance band article again. 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. What is so interesting about the X3 Bar is that it also comes with a complete 12-week training guide. There are 2 different ways to set up the band. Of course, you can do anything with the x3 bar like: The x3 bar system cost approximately 550$. Does the X3 provide 3 times the results? I have no plans to reincorporate free weights at this time, however, I’m not selling them off quite yet either. His muscles are storing more glycogen, he’s got more food in his stomach, he’s surely gained some fat, his bones are getting denser, and so on. The X3 uses a barbell attachment and it’s hardest at lockout, allowing you to push more weight at the top of the range of motion, which I bet will cause you the same wrist issues you’ve been having. That’s too bad that the group bans dissenters. Now the company has introduced a new speaker to compliment modern wall mounted TV’s without compromising sound quality. Maybe just selling the bar alone and let others DIY the base and bands? 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. The package contains a variety of different bands,… Their strength shoots up and the lifts start to feel more comfortable. Probably not. This goes back to the controls of what limiting studies we have, and the infinite variables with nutrition and lifting protocols that can skew a final result. . I’m interested in the X3 to avoid further injury, and avoid overloading my joints. Yeah, I think the X3 style of training will favour the arms. I enjoy the quickness of the workouts, but I have definitely not seen the results promised in the marketing. Again, this flies in the face of most research, which shows a strong and clear benefit to the consumption of carbohydrates for building muscle. If we look at a systematic review of 26 studies, we see that challenging our muscles at longer muscle lengths stimulates almost three times as much muscle growth: Now, just to be clear, these 26 studies were done using isometric lifts. 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. He’s published several important studies looking into muscle hypertrophy, such as this one. They’ve been popular as a rehab tool in physiotherapy for 70 years now, and that’s where you’ll most often see them used. Except, perhaps, for the fact that free weights are so popular right now that they’re sold out everywhere. Does it really offer any advantages? You only train 1 type of muscle fiber. I’ve so far lost 9 pounds with steady increase in repetition. So with a bench press, when you’re done, you’re done. This heavy-duty base is made of high-quality polyethylene and has a weight capacity of 500 pounds. Workout routines don’t need to be perfectly optimized for us to see good progress. 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. Since I couldn’t feel my chest and it wasn’t growing, this was a hint that something was wrong. I’m getting results past my free weight stall with a fraction of the time and effort. While I’ve only had the X3 for four months, I’ve followed the Facebook group for a year and a half and have seen more than enough real world testimonials to suggest this product is getting the job done where weights did not. I consider myself an openminded individual, and I try to take a common sense approach to most topics of interest (and ultimately appreciate another perspective). Plus, it’s hard to get into a position of deep stretch in the first place. Anyone want to buy a brand new in box X3? The x3 Bar is a home gym workout system that incorporates variable resistance training. The supplement of Hearing X3 has made up of all the natural ingredients of vitamins and minerals, and they will help to reduce the entry of toxins into your eardrum. No. Fortunately, the chest is fairly easy to train with bodyweight training. His specialty is helping people build muscle to improve their strength and general health, with clients including college, professional, and Olympic athletes. Including a simple bar and various resistance bands, these systems are similar at their core, […] 50 pounds added to my bench press in 6 months. 3421. What About the X3 Exercises & Workout Routine? Now that you know how to set up the band depending on the exercise, you have to pick the right band. Also they heavily moderate the group, if you challenge anything you get blocked/banned, if you even mention carbs you’re crazy, they gloat about eating pounds of raw meat, and the Dr is kind of a dick with his responses in the group. And what he means by fatigue, it is the limit you reach where you cannot move anymore. Do you think it has value there or am I better off with bodyweight? There are many factors contributing to his weight gain. 2. I recognize the overtraining skews my view; keeping it honest. Whats people lookup in this blog: X3 Bar Workout Review; Share. This is a type of resistance called variable resistance, where the lift gets progressively harder through the range of motion. The MartinLogan Motion SLM X3 is a new slim wall mount ready speaker that will blend visually into the room. Now, that you have an idea on what the product is. This is 10x better than boring weights or machines, and with no joint damage. For me, I switch between different types of free-weight training. Developed by medical device engineers to be far superior to conventional training. The X3 is simply a force multiplier when it comes to gaining muscle. I guess one could rig something up with a longer bar. But they’ll get the job done, especially when combined with chin-ups. 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). Review of StrongLifts 5x5 for Building Muscle, Review of Starting Strength for Building Muscle. I was benching 265 pounds for 5 years. Anyways- it’s great to see someone actually research this and set the record straight , Hey Nate, yeah! I think that’s fine. Not as much as free weights, perhaps, but still some. But I was doing a 3-day push/pull/legs routine. On the other hand, many users claim that you get what you pay for, and the product deserves every dime. If you want a more in-depth review of all the relevant research, we have a full article about using keto for muscle growth. What’s interesting is that I was on the carnivore diet the entire time. That really means a lot . With that said, none of this proves that the X3 Bar is a scam or that we’ve debunked its effectiveness, just that the studies being referenced don’t back up the claims being made. Maybe the problem is that they’ve never had a proper weight lifting regimen. Learn more at www.X3Bar.com I’m arguing against the claims made about the X3 Bar, saying that resistance bands aren’t ideal for building muscle. So I’d expect people to get a nice pump in the triceps, see some growth there, and have their chest fall behind. That’s the opposite of what we want. We have two entire sites dedicated to helping hardgainers: Bony to Beastly (for men) and Bony to Bombshell (for women). Those aren’t ideal. And I don’t want them falling prey to deceptive claims, as I did. I’m one of many intermediate lifters who have spent considerable time in the gym with free weights who hit a stall. And I understand your referencing specific studies, but I don’t know who funded them, or what variables, controls, markers, or dietary restraints were associated with them. And with that, I can only speak to my experience, both with and without the X3… TLDR; it’s a good experience with the X3. We also have the top hypertrophy researchers and reviewers suspecting that resistance bands are worse for building muscle. Dr John Jaquish is quickly becoming known for making extravagant claims about the benefits of training with his resistance band system, the X3 Bar. When we stretch out resistance bands, they apply progressively more tension, which is called variable resistance. Speaking of price, the X3 bar system isn’t cheap. I know my shit, and I would never use resistance bands but for warm-up, corrective muscular training, or rehab. I changed things up; lifted heavier and lower reps, lighter and higher reps, and nothing was causing size gain (after I hit the stall). Hey Chris, we have a large body of evidence showing that we stimulate far more muscle growth by challenging our muscles at long muscle lengths. And just like resistance bands, we can indeed use it to build muscle. I’ll do a strength phase, a hypertrophy phase, maintain for a while, then switch over to a bench specialization phase, and so on. When you can’t complete a full rep, you do half a rep. The X3 Bar is a device that looks incredibly simple. Tweet. To get the x3 bar carrying case, you need to pay an extra 50$. If I sign up for your program, does it show me (1) how to avoid injury and avoid overloading my joints (when using dumbbells), and (2) which stretches to do before or after working out? After all, we have several dozen studies showing that challenging our muscles at longer muscle lengths stimulates quite a bit more muscle growth. 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. Both will strain your wrist in the same way. Hey Jesse, did you read the article? And he got some 20-pound dumbbells to do some biceps curls and triceps extensions—as many reps as he can do to failure. But it’s not quite that simple. Weights have a resistance curve that we’ve evolved to be good at lifting. In other words, like you, I see benefits in both. https://play.google.com/store/apps/details?id=com.maikwiedenbach.bodybuilding Facts on gym bands and why Dr. Jacob's X3 bar workout is a scam! You want to shoot for 15 to 40 repetitions, it might seem like a lot, but do not compare this to regular weight training. That doesn’t mean that free weights are necessarily ideal, but so far nothing has proven to be significantly better. Always great to hear from you . And this is a position shared by the top hypertrophy researchers and experts in the world. But will he look awesome in time for his wedding? 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. For example, one of the other ideas is to keep lifting long past the point of muscle failure. That’s true with dumbbells, barbells, exercise machines, resistance bands, and, as you’ve noticed, bodyweight exercises. Highly impressed with the X3 bar! Before X3, I used to lift for 30-60 minutes with intense workouts. My diet didn’t change, my calories didn’t change, only my training. And I’m sure if we used the X3 all our lives, we would have hit a peak there, and would have found benefits from free weights beyond X3. We both agree. Shoppers saved an average of $100+ w/ Jaquishbiomedical.com site-wide codes, 25% off vouchers, free shipping codes. Same idea with back training. The taller you are, you end up picking a lighter band because as you go to further extension, you still get the higher weight. View all 32 consumer vehicle reviews for the 2020 BMW X3 on Edmunds, or submit your own review of the 2020 X3. X3 Bar Review (Pros + Cons), Updated August 18, 2020 Developed by Dr. Jaquish to help his mother improve bone density, the X3 Bar Elite is an innovative tool used to help build faster and easier than the conventional free weight or resistance band. And there’s like tens of thousands of people in the group…so they can’t all be faking it. With other lifts, such as the barbell row, the lifts get harder at the top of the range of motion. He's personally gained 65 pounds at 11% body fat and has ten years of experience helping over 10,000 skinny people bulk up. Hard gainers. 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. This is true whether we use bodyweight exercises, dumbbells, barbells, exercise machines, or resistance bands. I currently lift dumbbells, and my right wrist hurts whenever I tilt it backwards while lifting or doing pushups. I’d love to see a side by side comparison, but ultimately I’m getting results, so I intend to stay the course. I also walk 2 miles, row 10 minutes, and include 4 core exercises after. Come to think of it, the whole thing is very cult-ish. That wasn’t ideal, either. Finally, there’s the claim that “X3 uses variable resistance, which effectively lowers the resistance during the lifter’s weakest range of the lift and increases it during the stronger portion.” For some lifts, such as the bench press, this is true, which is why accommodating resistance is sometimes used. Gorilla Bow Portable Gym. And there’s a massive TON of people on the Facebook group attesting to the same result. And in either case, the research still suggests that there’s a benefit to loading our muscles heavier at longer muscle lengths. 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. Are Resistance Bands As Good as Free Weights? 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. Let’s take a look. 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. 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. This is true whether using a barbell with weights or using the barbell attachment that the X3 has. Is all of that weight muscle? But I did notice some issues with the band-bar approach, such as not being able to feel my chest during the chest press. Where this gets even more controversial is that the study being referenced to show the benefits of the X3 Bar didn’t even find a benefit to adding resistance bands to traditional weight training lifts. I’d guess that your results would likely be a bit better per unit of time invested. 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. I don’t know. Hey Trevor, That’s a good question. And it’s easy to load those weights gradually heavier, adding tiny little weight plates to the bar over time. And just to make sure my interpretation was correct, I got the expert opinions of the hypertrophy researchers who conduct these reviews. 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