X3 BAR WORKOUT SYSTEM | Does the X3 Bar Actually Work? (best and worst exercises)
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- Опубліковано 26 вер 2024
- 👇 X3 BAR WORKOUT SYSTEM 👇
www.criticalben...
So, does the X3 bar actually work? Find out in this exercise review showing you the best and worst exercises you can do with the X3 bar workout system.
Coach Chris Wilson at the Critical Bench Compound takes you through all 8 recommended exercises to do with the X3 Bar. He tests every level power band as he goes exercise by exercise giving you his honest opinion. Some exercises are great, some okay and a few, not loving it.
You will see chest press, bent over row, arm curl, arm extension, overhead press, deadlifts, front squats and calf raises. Check the link above if you're interested in learning more about the X3 Bar Workout System.
Sometimes referred to as, “The Tony Stark of the fitness industry” Dr John Jaquish is the inventor of X3, a technology that is proven to develop muscle much faster than conventional weight lifting… and with the lowest risk of joint injury.
Dr Jaquish has spent years researching and developing improved approaches to health. Dr Jaquish is also a WSJ best-selling author with his book, Weight Lifting is a Waste of Time.
Dr. Jaquish methods are used in training the world's most elite athletes and associations such as the entire Miami Heat organization, various NFL and NBA players, as well as Olympians. And his bone density building medical technology is now partnered with Tony Robbins and OsteoStrong for rapid clinic deployment.
On a podcast with the Strong By Design show, Dr John said this:
"I wouldn't waste my time with calisthenics and I wouldn't pick up a barbell." -Dr John Jaquish
What are your thoughts? Are you going to give this a try??
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#x3bar #x3barsystem #drjohnjaquish #bandtraining #strengthbands #bandstrengthtraining #muscularstrength #weightliftingisawasteoftime #powerbands #freeweights #musclebuilding #testosterone #lowtestosteronelevels #johnjaquish #criticalbench
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For me, the X3 is a very efficient system to gain strength and stay fit. I have used it for 2 years and get a HIIT workout done 6x per week in less time than it takes to drive to my local gym. I follow the slow rep method, as is recommended, to mini rep exhaustion and move to the next exercise within 30 to 60 seconds. With Keto I am down to my high school body weight and stronger than I was 20 yrs ago. X3 may not be for everyone, but anyone who uses it seriously as designed, will benefit. Friends and family have used X3 with similar results. Thanks for the video.
Are you doing 4 pull exercises one day , 4 push exercises the next or full body 8 exercises per session.? If you are only taking 1 min rest ,and 1min sets you'd be done in 8 min . is that right ?
@@iang8169 Following the original X3 protocol. 4 & 4 6 days per week. The quickest I have done the 4 set workout is around 10 mins. However, I understand 2-3 mins rest between each set is now recommended. So my sessions are a bit longer currently. Good animal protein & Fortagen too.
This is not the X3 workout. This is working out with the X3 device. HUGE difference. This is the device created as made in the USA (bands are 15 layer sri lanka latex) to optimize the X3 workout. The advices workut is in the book. You do 2 count rhythm repetitions never losing tension on the band, and you do as complete and partial proper form reps in cadence until you experience fatigue in all ranges of motion. The plan also nutritional strategies to facilitate the body's muscular growth. The workout protocol is if you can do less than 15, go down a band for that exercise next workout, if you can do kore than 40, try a band up for that exercise. Working to complete fatique in the whole rabge of motion is defined as starting with full reps and partial reps until you cannot move the bar an inch.
Hi Charles, I'll give you a similar answer I gave another person above... You are correct, my approach to this video was not to give a full comprehensive review of the X3 workout as designed by Dr Jaquish but a review of the exercises themselves in terms of how they look, feel, set up, bar quality, platform, band options, etc. Now what I am considering making is a Part 2 if you will to this video that goes further with the actual program design and exact exercise tempo, etc. based on what Dr J recommends for maximum effectiveness. I could have been more clear with that in this video as you pointed out. I made this first video a few weeks after getting the system and playing around with the 8 exercises. I wanted to demonstrate what these movements look like, how they feel and are they "good" or "bad" in my assessment compared to standard free weight exercises. I appreciate your feedback certainly but as you can see with many comments, my superficial review was an honest take on how these 8 exercises feel and what many beginners would want to know before buying such a device. I will make more video content using this X3 bar. Be on the lookout for that in the coming weeks... Coach Chris
@@Criticalbench Thanks for your reply. I just see a lot of people who think because they buy and use the X3 device for whatever they want, that they can expect the kiid of results Jaquish Biomed professes, with can be muscle growth three times faster than normal. The "X3" system is more than the device, as you know. It is a system to promote a specific anabolic reaction, which this device has been optimized for. Today is my last day of Week 2, of the 12 week program and I have (yes) in two weeks made good progress, Furthermore, my bad shoulder is growing stronger than before.
@@brightcrazystar93 Good stuff!! Great to hear. Appreciate your feedback
Super slow protocol, basically.
@@Criticalbench where’s the updated video
👇 X3 BAR WORKOUT SYSTEM 👇
www.criticalbench.com/growth/x3bar
6:05 he’s doing chest presses a full 4-5 times faster than the bar and workout is intended. a slow, controlled motion is what lends itself to each movement and the associated gains.
Thanks for your comment
guy, he's just showing you how the exercises work lol. If you want "gains", you don't use a band that costs $500. The maker of this product is laughing his way to the bank
@@derek723 have you used it?
@@waynemorris3973 have I used heavy duty bands? Yes
@@derek723 I mean the entire kit. Yes it’s expensive, but there are professional athletes and body builders using it. They can all vouch for it, it works
You are complaining a lot about how narrow the bar and the plate are. They are meant to be narrow. Having a wider grip on bench press for example might be more comfortable, but it also limits how much you actually contract your pecs. In order to fully contract your pecs, you NEED a narrow grip. That is why the bar is narrow. It is not designed to make your comfortable, it is designed to maximize muscle hypertrophy and strength gains.
It is the same with the plate. You might prefer a wider stance when you squat, but that stance isn't ideal for gaining strength or size. A narrow stance puts more weight on the quads and glutes and forces more activation.
Thanks for your feedback
While I like resistance bands and parts of the X3 ‘system’ this argument makes zero sense to me. The data on width of stance/grip and muscle activation swings both ways especially with the chest press. Also what about differing body types? I’m 6.2 and by no means do I have a wide front squat stance but that platform does not work for me. I understand the overall design may also be factoring in travel so in that aspect is successful I’d say. For me swapping out the platform for a wide slab of HDPE was way better for my training. Also I actually find the X3 bar over engineered and completely prefer a raw galvanised pipe and looping over the bar like the candy bar system from sugar fit. I honestly feel for DrJ because all his design and hard work has been and will continue to be copied and stolen no matter how many patents he tries to slap on. His system is good but the ‘hacking’ of X3 will improve it IMHO. Peace!
I've been using x3 overall for a couple years. This was a great review. It does a lot of things well. Some exercises are less than ideal. It's great for having at home or at the office when time is short when I can't make it to the gym. It's also great for traveling. It could be used as a complete system, however, I don't use it as such. I think the one point was missing on this. This isn't a low rep, max effort system. The exercises should be done slowly and to complete failure (even with partial reps). It's a lot of fun challenging fit people to a max rep competition with the 'easy' band. The system when done properly will have you sweating your ass off and out of breath in under 20 minutes.
Thanks for sharing!
Bought an X3 a few weeks ago...definitely has a learning curve using and getting used to the feel.....I'm 6'3" 280 so getting the bar into position for the chest press was a pain plus the bar didn't seem wide enough but Dr Jaquish has an excellent tutorial on just this problem . It helped a lot!
(There is a wider Bar available )
Looking forward to better workouts in the future as I get more & more used to these exercises...
Chris do you have the link to the tutorial?
You are very clear and good at explaining your thoughts. Nice review. Thanks! I do recommend buying the book and understanding the system of the X3 bar. It seems like a well thought out program for a lot of people.
I just started using the X3 Bar 2 weeks ago. I decided to get it, because I work long hours and I have limited time and space. I had to find a way to include resistance training in my life. So far so good. I agree with your final thought. Sticking to whatever exercise/training you choose to do will give you great results.
Awesome! Thank you for sharing your thoughts :)
How are you getting on with it 1 month in?
@@daxter224 I picked this up and incorporate these exercises into my normal routine, my bench and deadlift on the normal barbells have gone up, and my joints feel much better. I end up going into the gym once a week or every 2 weeks to pick up heavy shit, but at home I'm using the X3 system alongside some other home gym equipment (kettlebells, etc).
Chris Wilson is my favorite trainer and his information and techniques are helping get stronger and energetic thanks Chris.
🤩 Wow!! Thank you so much Carlos. I really appreciate that... it means a lot to me! Stay strong 💪🏻 my friend!! Chris
@@Criticalbench will do 💪🏋️♂️
Nice video! Helps a lot to see a neutral professional trainer going over the moves.
One thing I don't see mentioned about X3 often is that it's fantastic for traveling. 15lbs total and you can get solid workouts in even the smallest airBnB/hotel rooms.
Excellent point. Thanks for sharing. What else do you like about the program?
Definitely, the fact that I can pack everything in a carrying case and take it with me was a big selling point! I've done this on the New York city subway going to my girlfriend's home in Queens.
This product is Awsome. It’s also very portable. I’m 55 and I can see myself using nothing but this well into my 70’s to keep my old ass in shape. Don’t need all those machines or barbells and plates laying around. And the resistance bands are easier on your joints
Ha! Love it 😊 good for you Scout 💪🏻👍🏻
Nice Video.....I also use different exercises, BUT Dr Jaquish has written a book on this and states that the rep range is 15 - 40 reps. this is an allowance for variable resistance and also the difference between the bands, also he states that the reps need to be slow and smooth the state a 2 secs rep each way as a bare minimum and slower if possible, I personally use a standard HIT rep rate of a 6 sec rep 2 sec concentric and 4 sec eccentric. When using these principles the work is far more taxing and the benefits are far greater.
Thanks for the feedback!
I don’t see it as a replacement, but it is a good addition for expanding band work.
Absolutley! I think it is important that people are made aware of what's available and how exactly it can work for them/ into their training days. Not everyone is going to join a gym, not everyone likes using free weights ... there are some people that would find value in using this regularly AND if it keeps them actively involved in building and/ or supporting their strength then we say ... 🙌🏻
A very good, thorough and nonbiased review! Alot of great thoughts and views and honestly ways to utilize a tool like the X3 in the best way possible - I do feel however, that you're missing out on the science behind using bands.. When going that quickly on every rep, you can gain an unwanted momentum and skip out on the benifits of variable resistence :) If you did the execises slower and more controlled you would feel the burn at the end way more, and that would help deplete your muscles of glygogen and help towards much better results. The doc himself mentions in his book, that if you don't utilize the added tension correctly the entire benifit of bands goes away (from a muscle building perspective) - and ofc. I'm not making this comment as a comment to you directly, but more to people seeing this and thinking that the product is made for something different than it is. It is build for slow, controlled movements where the added ease at the beginning of the motion and the added resistence at the end helps for a safer and more gainful workout. You loose alot of the "full body balance training" from free weights which is an underrated aspect, but you get a safer workout without tendency to "cheat" and if you follow the advice to train the muscles to complete exhaustion you will get the full amount of the product. :) (just to 2 cents on the matter atleast but GREAT review!)
Excellent points. The book sounds like it goes into more detail on the instructions. Thanks for your feedback. We appreciate you and your support of the channel.
@@Criticalbench Actually, the bar comes with a quick guide and it explains all this in 10 points. This reviewer didn't even bother to read 5 minutes before using the system.
when you do the X3 exercises, if you watch the videos. they promote that you do the motions slowly after performing the push or pull movement. keeping the tension at all times, and that slow motion back, ( kind of like negatives in the lifting world) you do as many as you can until burnout. you will feel this a lot if you do the technique and the motion correctly. this is not meant for fast movement. defeats the purpose i believe.
You're right. With bands it's about tension and slow movement. The range of motion in less because you lose resistance. I did bands for a month and my first week I was extremely sore
Absolutely correct... Its all about Time under tension.
Good marks for doing the review & your positive/negative thoughts. I have done gyms etc, now using the X3 system as my main option. Very wary of band exercises prior to trying to X3 but am now a convert, specifically for the X3 system not lighter bands. As per the instructions that come with it the exercises are to be slow, measured, controlled - not fast, reasons why are provided in his book I saw your versions were much faster than recommended but also probably due to you doing the full review with your clip but though it needed to be mentioned. When doing the squats I don't lock out knee's or take the pressure off the sets, again reasons provided in his book. Using the other gym equipment is okay to tie bands off of but I like the fact that the system is designed to be put into a backpack, light portable and used without any extra props, so although that is a good pointer, anyone can do that and make any number of extra "personalised" exercises, however I find the basic "Meat & bones" stuff that you are supposed to do with it is awesome and covers the major groups and supporting muscles (Personal opinion only). Very happy with my X3 purchase, solid and the real deal & producing results.
That's fantastic your getting great results from X3bar.As a former professional athlete and currently a amateur bodybuilder who has been training for years the Problem with Jaquish is the way he sells his product and ripping apart weight training saying it's a waste of time.Using professional athletes and bodybuilders saying they use X3bar which is completely false.How do I know? I was one of the former professional athletes on his ad that he posted that uses X3bar.I did it for Jaquish and also 2 other for athletes.We all don't use X3bar we did buy it out of curiosity and felt it was a nice product but I myself and the others are back in the gym because that's what we prefer to do.Jaquish also acts like a 6th grader when your on his Facebook site and you talk about eating carbs and using other supplements.I had a following out with the guy and we asked to please take down the ad.Yes X3bar is a nice tool.There are better and there are worse.
Thanks for the feedback and for sharing your helpful review.
Great review. Helped me understand the X3 bar workout much better.
Awesome! Glad I could help!
Great review! For someone travelling for work weekly this has been a great tool to use in small hotel or Guest house rooms
My physio gave me the band chest press exercise to strengthen my serratus and correct my shoulder. My shoulder did not come right till I switched to barbell and dumb bell work. I'm highly skeptical bands can come close to iron in load.
I know what you mean.
In conjunction with other resistance training, I think bands are great... but if they’re the only method and you avoid free weights and calisthenics in your training I do feel you’re missing out on optimal muscular gains. Coach Chris 😉👍🏻💪🏻
Rubbish!
Thanks. I was doing some of the exercises wrong and when I looked at what you did, this seems ideal. Thanks 👍
You're welcome! Happy to help!
Thanks on the good review so glad you made this video
You're most welcome, Aaron!
Hi Chris,
I've been a bodybuilder since 1977 to 1981 when I was younger all things were easy but now that I'm 64 I have a lot of information tucked away in my knowledge database (Head) about bodybuilding and Yes, I do believe strongly on Variable Resistance Training.
In actual fact I have my own multigym set-up that I've just recently converted into using resistance bands incorporating the bands in every movement and exercise I do and it's a complete multigym home machine which allows me to do all 20 exercises for a full body workout. I have found greater success in incorporating resistance bands and I don't even have to worry about thinking about it cause it uses the same mechanism as the plate weights and if I need more resistance I simply clip on another band or simply slide the pin down a notch or do both. No modifications is needed and it was very simple and it's very safe to use. I have a squat / leg press machine in which I'll be also using resistance bands on as well shortly.
Glad you did a review on this! Thanks👍🏼
You're welcome!
He advised you should do slow rep movement. 2-3 seconds out 2-3 seconds back
Thanks
That was a considered and professional review imo. Some fitness influencers/ trainers seem just to see X3 as a threat to their business, you took an objective approach so kudos to you. I'm in my sixties and I've been persuaded by the Body by Science approach as the most effective and efficient exercise approach for me. X3 seems to be a great tool for doing that at home. Probably going to stay a bit too pricey to buy from here in New Zealand, but a very interesting product
Thank you so much for your feedback
@@Criticalbench pretty much here for the same and you gave a really good balanced view of the system and your comments have been equally helpful. Cheers mate!
@@FakieStreams Thanks so much Nathan, much appreciated my man!! Chris
Thanks for great review. Without great reviews like this, its hard to decide how and where to invest my time and money. My take away is that this doesn't replace a full gym unless you really hate going to gyms. I do wonder to what extent the claims of the inventor, John Jaquish, are true: That the progressive nature of bands causes less joint damage and/or allows one to train with higher resistance in range of motions where where muscles are stronger.
His claims are half truths, really. Bands don't really give you a good resistance through out the range of motion. They "stack". So as you pull against it, it will be light, light, medium, medium, medium, heavy, HEAVY. That's not good. You want something that's as constant as possible throught the movement, AND gives you good resistance in the eccentric (think "return")motion. Look up about how Nautilus machines were designed for a good example of that principle. You should check out Handy Gym. It's pricey, but excellent. I got one because I'm a long haul trucker.
i think this is perfect for people who hate gyms or gym goers who are travelling a lot, so you take the gym with you wherever you go
Absolutely, you need to find what works best for you
It’s a modified Mentzer system. It works used that way.
I'm curious if you ever went back and learned the full X3 system. So much in this review showed a lack of understanding of the system, science, and methodologies behind it. And unfortunately, that means that the people seeing it as a good review also don't understand how it is intended to be used. Much the same as judging a treadmill by putting it on 20mph, hopping on, and seeing how long until you fall off. Comments like "I could probably pump out 40 of these!" or "I might be able to get a good set of 8 to 10" show that you're treating it as a piece of equipment and not a system with its own methodology. The aim is for 15-40 reps of these exercises, slow and controlled and in constant tension (no lock-out and no release at the bottom), and with a variable range as you progress through the set. The review was so thorough and detailed, and I'd be interested to see how it fared for you under the intended methods. As an added bonus, the narrower footing can also help in a transition from WOATA to GOATA coding.
Thanks for your feedback!
You can do triceps press downs without anchoring the band to anything else. You just move the band from your back to the base of your neck/over your traps. Then you can press down instead of out.
Idk sounds like a super uncomfortable anchoring point. I really just don’t like using my neck as an anchor point for a heavy duty band like that. I would much rather anchor it above and do a more traditional pressdown or do more close grip presses.
@@Criticalbench Have you actually tried it or are you just making assumptions?
It is literally the same "anchoring point" as you would use when carrying a heavy backpack, or a girl on your shoulders. Hell, it isn't that far off from where you would place the bar when doing squats.
I suggest you actually try it before you decide it wouldn't work.
ua-cam.com/video/ZuMSzQOth-k/v-deo.html
And sure, maybe you would rather anchor it to some other object over your head. But the entire point of this thing is that you don't need anything else. Maybe you have a rack you can anchor your bands to, but most people don't.
Your review was spot on. I purchased the full system including the heavier orange band. In all honesty for the cost of it all it’s a poor system and for the 800 usd I spent on it I could have bought a year gym membership and had way better results for the money. Some of the exercises are laughable the tricep push down is a joke. If I could have tried before I bought then. I would not have wasted my money. I find it to be a little gimmicky. Not great.
Great video. Thank you!
For the overhead press, you want to grab both the bar and the band in your grip, then you won’t have the problem of the band kind of hanging the way you did it. Also, it looks like your reps are too fast. The X3 system recommends constant tension, and 2-3 seconds up and 2-3 seconds down, for 15-40 slow reps, then doing partial reps, to exhaustion.
Great tip!
Great video I don’t have that exact bar but something like it followed all your exercises love the constant resistance also the stability one needs to have ,thanks for the pointers 💪🏽
Great to hear! Stay strong friend 💪
Very honest and fair review, thank you
You're welcome! 👍
Nice review but obviously didn’t view the training videos for the X3. Going way too fast with the reps. And the form isn’t clean. You are supposed to get to a full 40 reps before moving to the next level band. And follow the system accurately for best results. Do the reps to muscle failure. This system is great for people that have limited space and/or don’t want to go to a gym.
Fair enough!
I appreciate the feedback everyone, I really do. I went into this they way a lot of people would, opening up the box and trying a bunch of exercises with this. Yes, there are some set movement sand how to best perform them and I may do another video on this 😊
Hi why can’t show Eatch x3 bar exercise in one episode like all with procedure?❤
Do you think the bar is wide enough. It looks more like a close grip bench press rather than a regular bench press
It may not be the "perfect" fit for all individuals for sure, depending on size, arm length and broadness.
I’d have to say after years of weight training. Yes the bar is tricky to get into for chest and tri’s however the design by actually compressing the scapulas together seems to help focus on the pecs. Only been using 3 weeks
All the Dr did was improvise on something we’ve all done for years. People act like he discovered some miraculous new invention. The price is insane. Just go out, buy parts and make your own. It doesn’t take a whole lot of thought process to figure it out. I’m surprised Titan hasn’t copied it yet for half the price 😂.
I gotta confess, I'm swamped with work and energy drain just gets worse every year..I just need a step by step program that will tell me what exercise to do and what to eat morning , lunch and dinner to get in the best shape possible.....Would you recommend X3 can deliver this ?
Yes it can absolutely be a game changer IF used consistently. It’s super convenient and versatile… not sure about any nutrition advice offered with this X3 system. For that I recommend an actual weight loss coach like Will Grazione the Educated Dieter. You can follow him on IG. He’s my nutrition coach. Even coaches use coaches!! Coach Chris
@@Criticalbench x3 guy recommends eating protein-protein and more protein
They need to offer a wider bar option.
They do
I believe this was your honest to goodness review on the product, however as a user, I must say that your cadence is way too fast to see the magic that the X3 offers. I highly encourage you to watch some of Dr. Jaquish’s videos on form and cadence (2up2down). It is when you are using this cadence that it becomes harder to keep the band under control in the exact cadence, which causes you to shake, thereby upregulating growth hormone. In doing so, and with careful consideration of diet, you can lose fat and build muscle at the same time.
Also, your end comments on the gymnasts were correct about their high impacts strengthening their bones, however the comments you made afterwards about being “diverse” yielding the best results is incorrect. Biking, swimming, running and the few other things you mentioned will not help you reach your strength or muscle-building goals. As Dr. Jaquish in his book has stated according to research studies, these types of activities (“cardio”) that are sustained long-term (20+ minutes) can cause muscle loss and fat retention. Also as Dr. Jaquish has said, it’s fine to have other things you enjoy. It’s fine if you have a sport you’re training for. There are certain movements or agilities that cannot be mimicked if you’re training for a sport, so do X3 AND these movements/agilities (obviously at the cost of some potential muscle gains, but if you love your sport, that is the cost). If you only want to train for functional strength, muscle size, and even cardiovascular health in its true nature, X3 Bar is the ONLY thing you need. 1 set of each exercise taken to complete muscle fatigue. With the correct form and cadence along with a healthy diet (recommendations made on the website), results will be absolutely inevitable.
Thank you for your feedback
Does Jaquish have all videos for the workouts into one place? What about the diet?Is it completely detailed in his book or not?
@@encapsulatio I'm sure he does and based on other comments in this thread, it does appear that everything is contained in his book and attainable through his website.
I just read the book. It's full of gimmicky language and hyperbole, but that seems to really be only located within the marketing. The science is peer-reviewed (mostly, from what I've checked) and the fundamental concepts feel sound. I don't know about the whole "weight-lifting is a waste of time" thing, but I already have been increasing lean muscle and overall size by adding regular bands to my sessions.
Overall, I think this band system looks pretty nice, it seems to acknowledge and improve upon current band systems. I'll be giving it an "open-minded" try once the price comes down.
Edit: One major concern is the width of that plate (13:47) - that immediately shuts down squats and deadlifts for me.
I agree. It’s a good system. It doesn’t mean other things are a waste of time
There is never a debate about if x3 is any good or not.Its a nice workout tool.Its the guy Dr Jaquish who represents it.Saying weight lifting is a waste of time is completely moronic.Weight lifting is the Gold bond of all resistance training.The guy puts down other types of training to sell his product.
I’m sure this device is useful for those who can’t make it to the gym or simply like working out in their own personal space.
3ft solid oak dowel wrapped with athletic tape $10. Works excellent
Good idea, thanks!
You still got to get the bands from X3
@@cmac369 nope I bought gofit as that’s what my sporting good store had
@@mtb7018 well that's where you went wrong, you got to have high resistance at the top and low resistance at the bottom. It was designed a certain way.
@@cmac369 lol i get plenty of resistance at the top and negative resistance. I’m not looking to compete just stay in shape. Do what works for you.
Thanks Chris! Great and thorough review. Yet again you show why you are the best at what you do!
Thank you for the kind words Ewen, I really appreciate that! 👍
Are these bands different compared to like the same looking bands you can get from Rogue Fitness?
I'm sure there are differences but they are essentially very similar
The best review I've seen yet for the X3 system. Very thorough and unbiased. X3 also has an Elite orange band. It's a beast with up to 600lbs of resistance! I would have to agree with you Chris on many of your points though. I'm 5'6", but too would prefer a little longer bar and platform. The Triceps Press Down is my least favorite exercise as well. I think it's a great system for a person who wants a "single piece" of equipment that's compact, takes very little space to use, travels well and is easier on the joints. Does it replace or eliminate the need for other equipment? I'd have to say yes and no depending on your application. Without a doubt, diversity is best. Warning: I have noticed the edges of the ground platform on my X3 will cause damage to the bands with use if not used with plastic edge guards. I had to purchase these separate on Ebay. I think X3 should do some minor modifications to this system to improve it.
Thanks for your feedback
a couple of Velcro straps make it easier to use the bands
It looks like the bar needs to be wider for shoulder presses
It may not be the "perfect" fit for all individuals for sure, depending on size, arm length and broadness.
@@Criticalbench
Dr. J needs to offer more length options for the bar, I think.
Your bands look like they have been stretched out drastically compared to a new set as you said you have only used it for a couple of days. They definitely are a great way to get a complete burnout workout in a minimal ammount of time! I have had mine for a few years now but due to my disability and lack of stamina it takes me more like 40 minutes than the 10 minutes that it should take. I have to completely rest to catch my breath but each burnout exercise only takes 1 to 1.5 minutes to complete. This also follows Menszters ideology of not doing repetitive exercises and tearing you muscles to shreads to get a little benefit but higher weight and lower rep under tension is a great way to get in a full workout and not being able to move the next day.
Dr. J has videos showing proper form and cadence for the X3 Bar, you had neither for his prescribed program. You did the exercises how you thought they should be done, you were wrong. Your form was poor and your cadence was much too fast.
As an X3 Bar user I can say it's a fantastic tool if you follow the program and use it as intended.
This was an honest review that basically shows what most people would do upon using this. I appreciate your feedback and value your input and yes, Dr J does provide excellent instruction. However, many people will take this out of the box and start using it as they believe it should be used.
@@Criticalbench Most people watch the videos which is what the email says to do when you order the product. I think you tried to give an honest review but without following proper form you can't really review it.
@@Bboyatkins Well it’s not so much about proper form as it is following the exact protocol (tempo) of Dr. Jaquish saying to do the movements super slowly. That’s Not my approach to training ever, I’m not a slow motion resistance training athlete.. I use power bands in all kinds of different lifting at the gym as have many lifters over the decades and so I applied my strength coach and athletic background to how I would use those bands. And I was assessing how the movements felt and the function/quality of the bar which has nothing to do with how fast or slow I am moving through the reps. Thanks 🙏 Chris
THe fact that this is a one size fits all makes it somewhat useless.
Not a bad review. Aa others have said, not the actual way it's recommended to use, and as you agreed. Where X3Bar crushes other ways if working out? Consistency, time and convenience. Even on vacation as it's portable. And Consistency over time is very important.
Thanks!
Great review! If you no longer want your X3, I’ll gladly take it off your hands. :) I’ve been wanting to try it myself.
Stay tuned ... more videos using this are coming
What happens if the bar slips out of your hands during a bench press? That's high-speed steel express headed straight at your teeth!
Why do you have that crazy music running under your review? So annoying.
Whenever anybody responds to the claims that weight training/bodyweight training/calisthenics/etc are a waste of time, with "Eh, I am not sure about that", all I hear is "I've been doing it this way my whole life and I am not going to entertain the thought that I was doing it wrong this whole time."
Everybody just dismisses the claim without giving any actual data or arguments to refute it. As if it is just obvious that the claim can not possibly be true.
I am not saying the claim is true. I don't know. But I am also not going to say the claim isn't true, because it is entirely possible that it is true.
What makes this work is 2u2d or 3u3d never locking out in the range of motion and maintaining tension in the weak range of the movements.
It’s an excellent program. At absolutely no point should you be exploding in any of these movements. A metronome will transform your results in each exercise.
Thanks for commenting. Excellent feedback
His cadence may not coincide with the X3 program, but his technique and form are AMAZING! Been doing X3 for 7 months and I would kill for his form..
His form is fantastic!
On another note…
Every single time I have had difficulty with form I’ve gone down in band tension. It takes time and patience but you will get stronger and be able to go up in tension eventually (COVID-19 lock downs helped with the patience part). I thought I was achieving poor results due to issues with continuous muscle engagement, learning the proper form for each movement, and working through the diminishing ranges until I could only move that bar 1” at the most ( that last bit is just as important as the “2u2d/ 3u3d I mentioned previously). I was correct! Since I’ve done these three things consistently I’ve seen and am experiencing great results!
For example; learning the dead lift had been my biggest challenge, however it’s now my favorite movement ( it’s fantastic compound movement). Once supporting muscle groups (lower back and my hand strength) started “doing their part” and I worked the diminishing ranges until I have nothing left in the tank, things got better quickly.
I have zero back pain these days. I am stronger now in my mid 40’s than is was in my mid 30’s. I am also injury free (this is huge). I was always pulling something doing P90X, X2, & X3 which always destroyed my progress.
What's 2u2d?
@@andytwentyman9573 2 secs up, 2 secs down or 3 secs.
Looks like a very expensive version of a resistance band set.
lol
It is. It’s great
Well it's not just bands. It's personal support, customer service, diet, group support on social media, access to training programmes online etc.
Some people like myself enjoy that.
Thanks for this video. My biggest concern with the system is the width of the bar & floor plate - I'm 6'3" and the bar & plate look very narrow. It's a big outlay (in AUD) for something that is 20% smaller than I'd prefer. I think I'll keep messing around with my home-made resistance solutions for now. Cheers!
Awesome!
There are a lot of people getting results that are your height. There is also science backing the explanation of the widths of the bar and plate which can be found on UA-cam.
It's only "expensive" once. Unlike the gym that you have to pay for monthly. I've grown (again) from using X3 and haven't been in a gym in nearly three years.
Tony Robins uses the X3 and is about 5 inches taller than you
Same thoughts as yourself initially, I'm Oz based as well and initially baulked at the AUD and looked at other "lighter", not purpose built options on Amazon. Glad I went with the read X3, solid, practical, functional and after actually going hard at it for 8 weeks as per the book / instructions (No modifying the recommended exercises or any of that stuff), I can say it does produce the goods, without any aches, pains, sore joints. Feeling better than I have for quite a while.
I'm around 197 cm and have big feet. Though the bar and platform is smaller than I'd like, I got used to it quickly.
Couldn’t you use more than one band at a time for additional resistance? That could help to bring extra life to this device.
Yeah if you could manage to fit two of the bands on there at once you certainly have a point. It might get a little bit crowded if you will underneath the board but certainly with the two lightest bands you could loop them both I would assume. I will try... and maybe make another video 👍🏻💪🏻😉 Chris
Yes, I sometimes combine bands to refine the amount of resistance
I bought a roll of velcro ...I cut several strip about 10 inches long...I wrap the band in a couple spots so it won't separate on my back when doing presses...I also use the velcro strips to keep two bands together...say the white & gray bands...works great !
This method of exercise is almost cultism with its followers.
- insert obscure out of context study here
- insert honorary doctorate here.
I have to say that you are giving a fair not biased opinion. At least it appears that way
Thank you, Reg! 👊
@CriticalBench What's the length of the bar? Thank you
10-20 min prior.
You need to watch the weekly videos to get the full program and techniques. For example you had the wrong position for some of your exercises.
Using my X3 today,first day, and have to do it 2 to 3 second movements.Getting used to the form also.
Why didn't you use the hardest band for you?
The whole selling point of the X3 Bands is the claim that they work you to exhaustion in about ten minutes. You really can't judge them on that claim is you're not using them as they are intended to be used.
But I did appreciate that you went through each exercise.
Stay tuned as we will be making more videos using this product
@@Criticalbench
Looking forward to them.
I’ll be sure to make another video on this product and going more in depth with the training approach. Agreed, I should have used the hardest black band on the chest press. Chris
@@Criticalbench
I appreciate the reply. Honest review.
There’s an additional ‘elite’-orange-band for lifting *heavy.
Very good 😌
Orange? Or did they just release a yellow too?
@@stevewilliams4777 It's orange. There is a Serious Steel yellow band that is compatible but had less resistance than the orange.
Oh man its also good when u travel my thaughts are like i love the review gotta get me one.
There's a orange band if you want more
Fair review to some extent, but I know if the gentleman who created this saw it, he would have something to say. The system works extremely well! Your form is conditioned to typical gym movements, and your form and timing is very far off for this system as its instructed and designed to be used. I think you made an effort to do a fair review. I'm just suggesting that maybe you do an update after checking looking at the workout again and use correct form to exhaustion.
Can you post please the exact length for every band?
Well band length is not really the determining factor here, it has more to do with band width. The wider the band, the heavier the resistance. The narrow / thin bands are of course lighter resistance. The band length is nearly the same from one band to the next. Coach Chris
Also, they are color coded. Lightest color = easy, Darkest color - hard.
On the tricep extension the band goes on your traps so you can press down more
Okay thanks but either way it’s awkward as heck and super uncomfortable 😣 not an exercise I will ever do with so many other better options available. It’s still a thumbs down 👎🏻 all day for me. Chris
Seeing how many views this video generated, make more x3 vids. Maybe one where you actually do a prescribed X3 session. 2 seconds down 2 seconds up trying to hit 40 reps.
I’m 5’7” I watched a video and the guy said that it was designed for people who are 6’0”+ can someone tell me if this is true or false? thanks
This video is explaining the workout system.
The presenter doesn’t understand the goal of slow constant resistance that allows your muscles to fully go to exhaustion. That is the goal this type of workout. He pumps too fast and also does not allow for slow release of band tension in the eccentric phase. This is not another way to lift weights, it is a different way to fully exhaust the muscles under constant tension.
$549 for that?! I can do that with a simple band and a barbell bar.
Are you cultivating mass?
time to harvest!
Your video was good(ish) up until you did the chest press. From there, I couldn't watch any further. The X3Bar was created to help build strength and growth. Also, the protocol calls for a (minimum) of a 2-count up, 2-count down for rep speed - much like that pioneered by Arthur Jones, the creator of Nautilus. I suggest redoing this video using the correct protocol - you won't be able to do "40" reps of chest press with the band you used in your demo.
Thanks for the feedback. We appreciate you supporting the channel!
Honestly all I bought was an innstar bar which holds 800 lb of resistance up to it that was 55 dollars a door anchor that was $11 and I'm getting some quick links that are 316 stainless steel which cost I think 25-26 dollars . I can't squat and deadlift (injuries ) but I may get a cutting board and feet for overhead press when I get stronger my upper body s injured pretty bad too but luckily I can do resistance bands with very minimal pain I stop when I do on a set . And I started doing calisthenics as well but bands I've only done once so far and I love it I've been working out the last couple weeks and I'm trying to lose 35 lb and I'm so much happier regardless
Good luck with your fitness journey!
@@Criticalbench thanks . I was detailed Incase somebody wanted to do the same thing . It works extremely well and really inexpensive compared to this ridiculous cost .
Attach the anchor to the bottom of the door for overhead presses. Note that I felt like the band was pulling my hands towards the door, I'd imagine it will feel the same for you.
1 when facing away from the door there would be some tension on my lower back, so I had to consciously engage the core and lean slightly forward to counteract the stress.
2 when facing the door the band would try to pull my shoulders forward (almost out of socket - I have a bum right shoulder) if the motion was straight up perpendicular to the floor. To prevent this I would lean slightly backward for the tension to be above the shoulders, not in front of them.
Hersel Walker never lift weights until college
You should of at least did one of the sets as instructed to get a real feel of what it does to you. One set to failure 2-3 second cadence up and down without losing tension.
I love getting advice from out of shape dudes it rules😂
Going back to the squat. Nothing stops you from standing on the band itself and keep your feet as wide as you want. I find the platform to be rather pointless as it limits you from increasing the resistance by applying more tension ( example having your feet wider apart like in the squat).
Thanks for your response!
That’s the beginner squat it graduates to a split squat.
what about cardio, doctor said no more than 20 minutes otherwise it raises your cortisol
Perhaps but that is not going to be consistent among everyone. Now your doctor may have made that recommendation because it does apply to you and in that case you should listen to that advice 😊
@@Criticalbench i meant doctor/scientist: *John Jaquish, PhD* the doctor who created the bands, he states typical cardio & weight training are not necessary
This product is $549 WOW
Yes it is not cheap... but I will admit it’s high quality. Chris
Overpriced.
@@nimeshpatel6006 you might be right... but if people are willing to pay 💰 for it, is it??
It all depends what your time is worth. If you consider drive time, gym memberships, assholes at the gym, I think it’s a bargain.
He offers various discounts. For example, as a veteran I can but it for $467. That's having an influence on my decision but I haven't pulled the trigger yet. So many false promises made by other products in the past.
Once bit. Twice shy. But I'm leaning towards the purchase. They don't advertise a money-back guarantee but they do mention accepting returns. Learning, leaning, learning...
So Coach, as a fitness professional, you would recommend this? You w/ your high level of expertise feel the x3 bar is worth $550? You'd advise a client to buy it? You feel it's the best purchase if someone has $550 to spend on fitness equipment?
It really depends on your goals, training style and available space
@@Criticalbench Really?
I made my own system and my bar and my plate was longer I just made it where I likednit
Video starts at about 5:00 -- for about 30 seconds, then continues again at 8:40.
I know you're well intentioned, but if you did the workout, as designed, you'd change your mind. Tricep extensions are done like nose breakers. I think it's funny that you're breathing hard (for a whole minute) after doing 8 reps of front squats with the dark grey band. Your breathing is destroyed for the rest of the video. Do the "real" workout for a month and then tell us what you think. For Aerobic and anerobic, this system is the equivalant of running sprints while lifting weights.... This is the problem with a gym workout... After you get some sense of wellness, and made some friends to talk to, no one really pushes themselves to this kind of exhaustion... I quit the gym after 42 years, healed my injuries and gained total usable strength, using the X3, The little carry bag, and the minimal time expended cuts out all excuses.
Thanks for the feedback!
Its like saying you would not need a spotter cause its safe.no questions ask.
I have just finished reading Dr Jaquish's book, hence my clicking on this vid. 10 mins in and its quite clear that in your 2 weeks of ownership you haven't even read the instructions let alone the book, before making this vid.
Not what I would expect from a qualified sports professional.
From reading through the comments you were planning on making a second vid. hopefully you will have read the book and demonstrate correct usage of this device.
Sorry, I'm not dumb enough to spend over 500 dollars on a metal tube with some big rubber bands.
Finally, an honest review from someone who actually tried it.
Yes, yes!!
bands are good for rear delts and biceps, and thats about it.
Thanks for your feedback
I'd love to see the data on that Cluck
@@LelandYarnell try full body bands for a year and let me know. Aside from noob gains you'll be tiny like "dr." lanquish.
@@cluckbent787 so basically you are talking out your ass. Got it!
@@LelandYarnell i did bands when they closed all the gyms during covid, i lost size, rear delts , biceps and forearms grew though. i"ve been lifting since 97 and you look like gumby, so you might wanna change whatever the hell you've been doing. peanut headed don knotts muh fuh
All of the exercises have to be done in a slow and controlled fashion is the only thing you're missing there.
Rep range for the X3 Bar is 15 to 40
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