What makes the X3 Bar unique from free weights and exercise machines is that it gets its resistance from resistance bands. So let’s dig a little deeper. 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. The National Strength & Conditioning association recommends getting 45–65% of our calories from carbohydrates to improve our health, gain muscle, and increase our strength. To do so, first, you need to connect the band to the bar from the hooks. And it’s easy to load those weights gradually heavier, adding tiny little weight plates to the bar over time. Not a lot of research on the topic, but I would agree with your general recommendations of free weights and machines for hypertrophy, with bands and bodyweight working in a pinch. Those lifts put a deep stretch on our chest, and it’s that deep part that’s the hardest part of the lift, making them amazing for building a bigger chest. The x3 Bar is a home gym workout system that incorporates variable resistance training. People are more likely to fail with the bar close to their chests. In a very short time, I managed to put 9lbs back on my frame using only the X3 bar and pushups. So with a bench press, when you’re done, you’re done. Just that the claims don’t hold up to scrutiny. No. I was benching 265 pounds for 5 years. After that, we'll keep you updated on the most important muscle-building research, lifting methods, and workout routines. Here’s the evidence behind that claim: study found that adding resistance bands to barbell training did not build more muscle than barbell training alone. 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. No. Hands on: Philips Fidelio X3 Review Philips' Fidelio range rises like a phoenix from the flames with the X3 open-back cans Kob Monney Contact … He's personally gained 65 pounds at 11% body fat and has ten years of experience helping over 10,000 skinny people bulk up. Review of StrongLifts 5x5 for Building Muscle, Review of Starting Strength for Building Muscle. I’d guess that your results would likely be a bit better per unit of time invested. 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. I just don’t agree with the assessment that free weights are clearly better, when there are actively thousands experiencing growth beyond free weights, sharing their stories on X3 forums. I’m sure they make a great band product but I have found that these bands have a similar strength rating that the X3 Bar bands state they have. Now, there’s a bit of nuance here. You’re selling a lie to people. That’s what’s proven. What that means is that they had some people pulling against an immovable object with their muscles in a stretched position, other people pulling against an immovable object with their muscles in a more contracted position. This is 10x better than boring weights or machines, and with no joint damage. I hear ya, Josh, and I appreciate your comments. 50 pounds added to my bench press in 6 months. He’s published several important studies looking into muscle hypertrophy, such as this one. You will be using the plate to stand on while you have the band underneath it. This is our newsletter for women who are interested in getting bigger, stronger, fitter, and better looking. It sounds like you’re doing that, and it’s working, and that’s awesome. Read about reactive neuromuscular training. Shoppers saved an average of $100+ w/ Jaquishbiomedical.com site-wide codes, 25% off vouchers, free shipping codes. The Body Boss Portable Gym uses a system based on resistance bands. FYI I've been working out with the X3 bar for the last couple months at a local gym and it is amazing. My business partner, Jared, had the same issue as you. This versatile bow and resistance band kit by Gorilla Fitness is an all … I did see a good increase in my arm size…probably since arms are involved in almost every exercise… but that’s about it. That said, there are incredible amounts of success stories shared daily using these methods. The X3 bar really shines, it's the only part of the program really worth it. But will he look awesome in time for his wedding? 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. That said, the X3 is a lot heavier duty than most resistance bands on the market. Results always come from a mix of different factors. In this photo, you can see that on the left, the wrists are bending backwards. And how does it compare to traditional weight lifting for building muscle? Everyone is a little different and everyone runs into different issues when trying to build muscle. I have no plans to reincorporate free weights at this time, however, I’m not selling them off quite yet either. The Hypertrophy Rep Range: How Many Reps to Build Muscle? One of the criticisms that Dr John Jaquish often comes up against is his claim that when people start using the X3 Bar, they can gain 20 pounds of muscle in 6 months. Before doing that, I switched from using a Rogue Ohio Bar to using a Rogue Ohio Power Bar. As beginners, we can build more muscle by pushing ourselves as little harder (study, study, study, study), but then as intermediate lifters, it helps to stop our sets shy of failure (study, study, study, study, study). Workout routines don’t need to be perfectly optimized for us to see good progress. 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. His specialty is helping people build muscle to improve their strength and general health, with clients including college, professional, and Olympic athletes. This is resistance training. He’s probably going to have reduce it down to $199 or something to move them. I guess one could rig something up with a longer bar. And in either case, the research still suggests that there’s a benefit to loading our muscles heavier at longer muscle lengths. In fact, most research suggests and most experts suspect that the opposite is true. It’s a legitimate type of resistance training. 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.”. All of them put mechanical tension on our muscles, and all of them can build muscle. 99 $48.99 $48.99 Shane Duquette is the co-founder and creative lead of Outlift, Bony to Beastly, and Bony to Bombshell, and has a degree in design from York University in Toronto, Canada. With that said, it’s clear that bands can stimulate muscle growth. (as of 10/29/2020). Jaquish Biomedical Promo Codes & Coupons, December 2020. Then I switched to your War Chest program, and gained 10 lbs, with 1 lb / week for the first month. Ah, no way, that’s awesome! That’s true with dumbbells, barbells, exercise machines, resistance bands, and, as you’ve noticed, bodyweight exercises. Interesting read, however, I see this as two competitors cherry picking studies for jabs. (And again, note that even with the worst way of training, challenging their muscles in a fully contracted positions with isometric lifts, the participants were still able to gain muscle.). The bar has a well made substantial feel. I recognize the overtraining skews my view; keeping it honest. But that’s not true. Therefore, they need to get a home gym because they are versatile. Are resistance bands an effective way to stimulate muscle growth? The Journal of the International Society of Sports Nutrition recommends getting 40–60% of our calories come from carbohydrates for gaining muscle mass and strength. We’re lifting real objects, which feels quite natural and intuitive. I continue to feel out my progress and will adjust in and around the X3. That’s where the muscle actually contracts, not the tension during relaxed position. So a band is added to the barbell, adding a bit of extra resistance at the top, keeping it challenging throughout the entire range of motion. Just couldn’t really get behind it. But if we look at a lot of these exercises, because of the variable resistance, the range of motion gets really short, and it’s typically the bottom part that gets cut off. It’s not comparing lifts with different strength curves, it’s comparing the effects of challenging our muscles at different muscle lengths. That really means a lot . For the last four months, I’ve skipped the free weights and adhered to the X3 only (to give the device a fair try). 3. You actually inervate more muscle fibers and increase rate coding by training with deceleration movements and using reactive neuromuscular training. You only train 1 type of muscle fiber. Actually, I’ll be honest and say I’ve never seen resistance bands that can offer more resistance than these. Always great to hear from you . Now, I’m not a professional, but I did read up/watch videos/look for advice… and nothing changed the free weight stall. The start your exercise. He’ll teach you how to warm up for the lifts and then how do them safely using either a barbell or dumbbell. The resistance bands provide the resistance, the bar gives you something convenient to hold onto. In other words, like you, I see benefits in both. Can You Gain 20 Pounds of Muscle in 6 Months? It recommends a meat-based ketogenic diet with minimal carbohydrates, as popularized by the orthopedic surgeon, Shawn Baker. Yes, you can. So I’d expect people to get a nice pump in the triceps, see some growth there, and have their chest fall behind. After all, we have several dozen studies showing that challenging our muscles at longer muscle lengths stimulates quite a bit more muscle growth. I wasn’t eating enough calories. And that’s fine. But if I had to do it again, I’d get the $700 IronMaster dumbbells instead. Thanks for the reply! The footplate has a groove cut into the bottom. 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. Is the X3 Bar As Good As Weight Training? 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’ll stall for years, decide I want to build more muscle, go back to those basics, and start making progress again. There are typically three scenarios you’ll see in these testimonials: 1. For many people, that would be enough. That’s one of the reasons I wanted to write this article . Do you think it has value there or am I better off with bodyweight? Beyond consistency, it has a great footprint in terms of size and portability. The X3 is simply a force multiplier when it comes to gaining muscle. Letting your wrists bend back is also a power leak. Resistant bands are known for strength buildind and flexibility. When you can’t complete half a rep, you do a quarter rep. And so on. I think that’s fine. 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. But I wanted to keep it about the hypertrophy research. The handles also allow you to do deficit push-ups, which are even better for building muscle. People should train however they want. 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. The muscles bunch up, so more muscle mass is under the electrode, so the reading comes out higher. But when people see this, it’s common for them to say that he gained 29 pounds “of muscle.” It’s not true, but it looks true, and it’s just a casual way of talking about his results. Don’t panic. 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. So far, the evidence points in the other direction. 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. So by mixing the two together, you can make it a lot easier to build muscle on the road. Yeah, Marco is really good with that. On the other hand, it’s really hard to train your biceps and triceps with bodyweight, which is where resistance bands come in handy. But I can summarize the main points here, as well as give the recommendations from the top muscle hypertrophy researchers. X3 has the patent for that, so it's the only one of its kind. And he got some 20-pound dumbbells to do some biceps curls and triceps extensions—as many reps as he can do to failure. I say go for it, man . If this exact problem is brought up countless times, maybe include those with the product then? There’s more to the X3 Bar than getting the resistance from resistance bands. On the other hand, many users claim that you get what you pay for, and the product deserves every dime. 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. It has one of the most high-quality resistance bands and plate. The central claim behind the X3 Bar is that it builds muscle three times faster than traditional weight training. Those aren’t ideal. People are more likely to fail to bring the barbell all the way up to their torsos. Read your resistance band article again. 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? I haven’t seen any research showing that resistance bands are better for our joints than free weights, but that could be. 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. Now that you know how to set up the band depending on the exercise, you have to pick the right band. Can it really compete? I know my shit, and I would never use resistance bands but for warm-up, corrective muscular training, or rehab. According to him, the product that he developed is the very best way to build muscle—three times better than traditional weight lifting. Regarding the lack of research on resistance bands, yes, I agree. X3 Bar Testimonials and Reviews. In some exercises like chest press, you have to double up the band, so it’s more of a shorter stroke. That’s why I wanted to write this article. Love seeing this. Variable Resistance Technology means it only takes 10 minutes a day for a full body workout. Many companies offer resistance home gyms with reasonable prices that can be a good alternative to the X3 bar. But there are other ways to do that. When you can’t complete a full rep, you do half a rep. I do think the mark-up is ridiculous, which will ultimately open the door to more affordable-competing products. Andy Morgan has some good advice on buying resistance bands in this article here. No longer on the fence. But I did notice some issues with the band-bar approach, such as not being able to feel my chest during the chest press. Required fields are marked *. Save big w/ (9) verified Jaquish Biomedical coupon codes, storewide deals & Jaquish Biomedical price drops at Amazon. Well, the X3 Bar is a metal bar connected to resistance bands. Exercise is great. Every exercise is a little bit different, and the X3 bar will be better at some than others. In testing the X3 Bar, I worked with a lot of different exercise variations for upper and lower body. But can I credit my results to getting a strength training barbell? These recommendations also line up with muscle-building research that compare different macronutrient intakes (study, study). X3 is here to help you get the results that weren’t possible with other home exercise equipment. I achieved considerable growth, however, this included my newbie gains which ultimately stalled (despite my continued strength gains). Thanks Shane! He just got engaged and he wants to build some muscle before his wedding. Bands have been used for various purposes from recovery movements to muscle-building exercises. 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. Thanks. That’s why I wanted to write this article. Or click here to join our newsletter for women. 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. And what he means by fatigue, it is the limit you reach where you cannot move anymore. Can you build muscle by emphasizing the peak contraction? It all depends on how close to your genetic muscular potential you are. Resistance bands put a lower amount of tension on our muscles when they’re at longer muscle lengths and a higher amount of tension on our muscles when they’re at shorter muscle lengths. Notify me of follow-up comments by email. 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. I didn’t follow the roadmap outright though… I’ve messed around with drop bands and added exercises. 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. To be fair, War Chest has a lot more volume than what I was doing with the band-bar. This matters because as you stretch the band out, the tension increases, providing gradually more resistance as you go through the range of motion. You can get some push-up handles and do them with a straight wrist, squeezing tight. Is it beneficial in those ways? So our argument isn’t that resistance bands are bad for building muscle, just that these claims that they’re better for building muscle are misleading. It will build muscle. Hey Trevor, That’s a good question. That evidence doesn’t exist. To be totally honest, the man is a bit of a buffoon and I don’t like his bashing of other effective workout systems in his videos. This is the opposite of what we want when building muscle. 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. As a massage therapist, I recommend it to my … You only need the peak contraction. It can be used basically anywhere, with any bands, and I believe that will help those with limited space. I enjoy the quickness of the workouts, but I have definitely not seen the results promised in the marketing. On the other hand, to get good results, Mr Jaquish offers a 12-week training program that contains push days and pull days and several exercise variations. HIIT training has been proven to increase GH and testosterone and also burn more adipose through EPOC. The grip is too narrow and the range of motion is too shallow for it to give the chest much work. In this program, Dr Jaquish advises users to have just one set of each exercise because he thinks you will get a deeper level of fatigue in one experience. They’ve never managed to fully catch on, but some people prefer them, and that’s totally fine. 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. 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. 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