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Rik Villegas
Приєднався 5 жов 2011
X3 Alternative - Complete Resistance Bands Workout
I demonstrate multiple exercises using all my equipment, including my bed. I was 65 when this video was shot, so anyone 50+ can do them. All of the equipment (except for the bed), including two sets of bands, cost less than $250. You can get started for less than $100, to see if it's right for you.
00:00 Intro & summary of video topics
00:35 Equipment description
04:45 Leg exercises
08:03 Seated rows
10:35 Using the platform for multiple exercises
15:42 Bar variations
18:00 Using a pull-up bar for multiple exercises
20:37 Pec exercises
22:21 Chest press
24:39 Final tips and storage of the bands
I love resistance bands because they are inexpensive, take little space, portable, and there is less chance of injury when used correctly. I've been using my bands for over four years to stay in shape and plan to use them for the rest of my life. I haven't had to buy new bands, although a couple have small tears in them that may need replacing in the future.
00:00 Intro & summary of video topics
00:35 Equipment description
04:45 Leg exercises
08:03 Seated rows
10:35 Using the platform for multiple exercises
15:42 Bar variations
18:00 Using a pull-up bar for multiple exercises
20:37 Pec exercises
22:21 Chest press
24:39 Final tips and storage of the bands
I love resistance bands because they are inexpensive, take little space, portable, and there is less chance of injury when used correctly. I've been using my bands for over four years to stay in shape and plan to use them for the rest of my life. I haven't had to buy new bands, although a couple have small tears in them that may need replacing in the future.
Переглядів: 1 225
Відео
12 Week Results -X3 Alternative
Переглядів 4,1 тис.3 роки тому
After using resistance bands for 12 weeks, this video shows what I learned and my results. My doctor said that a person at my age (64) shouldn’t be getting these results. At 60 an individual loses 30% of muscle mass. I gained 9.3 pounds of muscle, and now my goal is to gain a total of 20 total pounds before my 65th birthday in November. I became interested in resistance bands from X3, but didn'...
X3 Alternative - Effective home workout equipment for less than $100
Переглядів 9 тис.3 роки тому
X3 costs $550, and I couldn’t find a comparable alternative. This video shares how I put together a simple and effective resistance program with bands, a bar and a platform. Subscribe to this channel to see my workout routines, my food plan and my progress towards achieving my physical fitness goals. When the program I’m doing proves successful, I’ll probably buy the X3 equipment because I do l...
What CM for the table ?
Thanks for that Rik, I am putting my own kit together and got a few good ideas there. Keep them coming fella it’s good to see ordinary people doing their thing instead of professionals.
Unless that foot plate is very rounded (no sharp edges)….the band will not last very long🤷♂️
I show at 11:15 that I put a cloth over the bands before placing the board on it. I do this every time, and I have sanded the edges so they are rounded. In using the bands for over 3 years 2-4x per week, I have had only one break on me.
Thanks Rik! Great tips!
Creating a platform using wooden planks is a great alternative to purchasing a cheap plastic board for over $250. Your idea is fantastic! Also, I must say you are very strong for a 65-year-old to do a straight pull-up with such ease.🤩
Good job 👏👍.
This is dumb. Just get an X3
Great job!
Very good ideas. How thick is the 18x24 board and where did you get it? Thank you.
The board is 1-inch thick and I bought it already precut at Lowes for about $10. Any large hardware store should have it. I also sanded the edges smooth so there is less chance of damaging the bands.
Realistic videos.. Please post more updates. I have been looking at bands and bars and came up with similar ideas to you. So I will go ahead with those but you are a couple of years ahead of me lol
For that DiY Lift Bar, I am of the same mind about putting rubber or plastic caps on the ends of the bar, it also makes the bar look more complete! Thank you and good luck on your progress!
Great job! Please make another video about your progress.
If you would share where you purchased the wooden boards that would be helpful.
Wow great results!! X3 bar works but not for $550 lol
That is great progress for 12 weeks, but this video was posted 1 year ago. How have you developed now?
I just bought a long 36 inch pipe from Home Depot and use glove bands are great
please give us another update
Steel bars are always safer than wood
A cheap alternative for gloves are sponges.
Sounds like a good idea but cardio is important, no matter what anyone says. Most sports require cardio and is important for older athletes too.
The edges of the plywood could damage the bands.
I was concerned about that, so I used 80 grit sandpaper and sanded the edges so they are smooth. I've been using the board with the same bands for over a year and have not had one break or get damaged yet.
@@rikvillegas3196 I heard of damage to bands caused by wood. The areas where the band contact can be covered with smooth duct tape. You may be lucky and have gotten good quality bands, but for most people it is advisable to use tape, it is very cheap and easy to do. It is also best to keep under tension at all times, both for the band endurance and the exercise.
Como es el entrenamiento en la semana
Very good. I made my own bar by getting an old steel bar and drilling holes in it and then threading eyebolts through the holes. My own personal opinion is the chest press is ok but I feel resistance band push ups work better but that's just me!
I show in my later video that I switched to a steel bar ua-cam.com/video/ZLwJ5k-InuI/v-deo.html I did not put in eyebolts, but use just the plain bar to do all the exercise. For the chest press, I bought a band sheath called Band Barrier by Bodylastics that makes it easier to do the standing chest press. I do this to my maximum failure, then do resistance band push ups right after.
Snake oil salesman. The good doctor is on some kind of performance enhancing drugs.
I have been using X3 for 4 weeks now and I have noticed muscle increases in my body. The X3 system isn't just the bands, but also the nutritional elements also which is keto based. You should also incorporate intermittent fasting for improved results.
Muscle building comes from protein and exercises, not from intermittend fasting and ketosis
I got some resistance band but I have no idea what to do with them. How do I actually use these?
There are a lot of videos on UA-cam that show different ways to use the bands. In my first video I show some ways to exercise. I started by watching John Jaquish's 12-week program to get a good idea how he uses bands, and then adapting them to my bar. Here is a link to it: ua-cam.com/video/KKW_9eHgNkA/v-deo.html Here is a good site that shows 101 ways to exercise with resistance bands: members.resistancebandtraining.com/101exercises/
You are NOT doing the X3 workout. 2-3 seconds eccentric and concentric and ALWAYS be under tension. You are not even close to doing the X3 program.
The bands you bought are not high quality. Serious Steel is a good one.
Yeah I think this Dr was a guest on Dr Paul Saladino's show. Awesome video.
That's a lot of gains for 12 weeks. Especially for a guy in your age bracket. I'm impressed.
Thanks. So far I've gained 2.7 inches on my chest and 1.5 on my arms and legs. Unfortunately, my waist is the same, but I'm focused on losing 4 inches in the next 3 months.
@@rikvillegas3196 I don't recall if you mentioned what your diet is, but I highly recommend some form of keto/carnivore diet. I've found no better diet for losing weight and getting healthy. zero carbs, high fat, moderate protein. Red meat, eggs, butter, and salt.
They offer various discounts. With the veteran's discount they would cost me, I think, $439, or there abouts. That makes the X3 a little bit more affordable. Update: I'm sorry to say the discount was not as much as I remembered. I paid, I believe, $468+taxes. Finally price was around $495. To I saved about $84, which is still nice.
Good to know. I'm a veteran. I seriously thought about buying X3, but I like the platform I use more and with the other accessories I use, I find it more versatile. I wish they would sell the bar separately, though.
@@rikvillegas3196 Thanks for the video. I appreciate all of the comparison/review videos.
Yeah, still overpriced.
@@Martin-sr6sq After reading reviews of the cheapo bands on Amazon and the DIY ones some on UA-cam promoted but never really used, I took the plunge and bought the X3. I've only used it once so far and I will say I feel good about the quality of the bands as I was DYING in LESS than 10 minutes! True, I've lost a lot of muscle since my hip replacement and my doctor discouraging me from doing much if any high rep weightlifting. He said the hip is metal but it has plastic parts that can wear out. So resistance bands seemed the right way to go. Then I saw a video from a couple of prostate doctors who said if you're on TIP or anti-androgen medication for your cancer (I am), you have GOT to start resistance training because you will lose muscle FAST. 'Nuff said. I chose X3 for the apparent quality and so far I am NOT disappointed. P.S. The guys on UA-cam who advocate for cheap bands and actually USED them eventually UPGRADED (their words) to the X3 and, from memory, said they were glad they did.
@@terrifictomm You need to have good quality bands and if you can afford it, you can't lose with X3. It's the cadillac of resistance bands and training. I've been using Iron Infidel for the past 8 months with no problems. I also like having a larger platform and an additional set of bands that allows me to do more exercises. John has about 8 exercises on his videos - which does the job. I have 12 exercise routines that I do each week.
Great job. I started doing RBs and dumbells a few months ago and having great results. I'm 72 and fortunate to still have a lot of muscle mass (and fat - :)). I used a wood dowel too but I tend to use gloved hands more. There are many exc videos of RB exercises. I recommend James Grage's. Would love a link to those hooks you use. Thanks.
Bruh...u look great. I wanna see some routines
Continue posting. I`m waiting for the next video here in Brazil.
A very good video. I'm all for these cost - effective solutions. I think a point about bands that is important is that they seem to be a restorative type of resistance training. I find it easy to work hard with them without getting injured as has been my experience with free weights.
I agree. I've been using the resistance bands regularly for 4 months now and have now gained over 12 pounds of muscle without any joint or muscle injury. I cannot say the same thing from using free weights. I'm planning to post more videos of my work out routines and what I've learned so far.
They also save the joints.
Congratulations! You have made great progress. Thanks for sharing your experience on UA-cam. Best wishes.
Great results! Congratulations! Way to go! Keep us informed about your results ;-)
Good video, glad you are getting some good results with the routine. Any chance you can link the products that are used with the bands, especially the door stop with the sheath for the bands to rub on, looks really useful.
Here's the link to the door anchor on Amazon. The other one I had dug too much into the bands and this is more heavy duty. www.amazon.com/gp/product/B08979MY1R/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1 I'm thinking about doing more videos showing the exercise routines I do and how I use the equipment. I'm even thinking about having a community page on Facebook focused on people over 50 who want to stay in shape who want to learn and share what they've learned.
@@rikvillegas3196 Thanks man, really kind of you. I'm sure a lot of people would appreciate that.
, the Facebook page you mentioned for 50 and over would be a great idea, so people can share their routines and results, I just found your Facebook page, great job Rik, I’m 62, and switched to bands a while ago and I love it!
@@rikvillegas3196 I would love to see videos of your routine and stuff like that.
I really appreciate these videos. Informative and you've provided a wonderful and creative alternative to expensive equipment.
Super video. Tak
Kudos my friend. I like the innovation.
I posted the update, recorded 12 weeks later on 3 April. I share some things I've learned and my results. The the video is at: ua-cam.com/video/ZLwJ5k-InuI/v-deo.html
Thanks for that. Nice improvements. You're may be the same size, but it looks tighter. Overall your torso looks fitter. Continued good luck to you.
I did record a video on April 3rd, but still need to edit and post it. I ended up with the following results: 9.3 lbs. Lean Body Weight increase 6.4 lbs. fat loss 19% to 15% body fat percentage 43.5 to 45.8 inches - Chest 13.7 to 14.8 in. - upper arm 18.2 to 19.2 in. - upper thigh 36.5 to 35.8 in. - waist (I wasn't as focused on losing weight as I was on gaining muscle. It wasn't massive improvement, but enough to keep me going. Someone my age (64) typically has lost 30% of muscle mass, and my doctor said I shouldn't be getting these results. So, I'm pleased with using resistance bands and will keep using them. I didn't go to a gym or lift weights during the entire 12 weeks. I'm looking forward to more gains while losing body fat. My eventual goal this year is 10% BF% and 20 lbs.of LBW. In the video, I share some things I learned, and equipment I added to round out my workouts - which were typically 20-30 minutes 6 days per week.
I hope your training is going well, although I expect the X3 bar can probably deliver more I would expect you'll get good results if you're consistent. You might be interested to check out Body by Science by Doug McGuff(plenty enough on youtube), to me X3 seems to be a tool for delivering that approach. Good luck
Waiting on the update to see your progress.
Hey there. Nice to see that I am not the only one that found a way to create my own x3 bar lol. I went and bought a piece of wood and created a base for the bands. I cut it at 10x24 inches. X3 bar measures 10x19 inches so I wasn’t sure if the 24 was a good idea or not but you mentioned on your video it will create more resistant at 24 inches. I’ll like To contact you please share your email to be able to get In touch and show you what I did