Dr. Jaquish thank you for all you do. You have the patience of Job. I have personally followed all your videos and you have repeatedly said these things at one time or another but I am glad you are going over it again. Some people are trying to re-test what has been tested its a shame but that this just the nature of man always curious.
My wife and I have just moved from California to Mexico. We are patiently waiting for our or X3 system to arrive with our belongings. This time away from the X3 workouts has given me time to catch up on all the valuable information thats available on the website. I also think i have made a contact so i can receive X3 products here in Mexico. Awesome !
I was curious - if I can get that say about 12 to 15 reps with a certain band and then get maybe 20 to 25 reps with a band with less resistance, wouldn’t it be better to use the heavier band with less reps and work my way up from there? I thought that the main benefit of variable resistance was being able to use heavier weight in the strongest portion of the lift - so it seems going heavier for less reps (within reasonable limits) would be more stimulating to the muscle than very high reps (30-40) with less resistance
Any recs on approach if I'm able to do 40 reps (deadlift) with Black band (been fairly consistent on days in a row). But when I attempt the Orange/Elite band, I'm can barely move that sucker! Btw, X3 is amazing! Thanks!
What options are there with the X3 bar and similar products to make the workout more progressive, apart from switching to the next stronger band or combining bands? You cannot vary the resistance by moving further away from the anchor point like with a door anchor and since you're using the bar and platform, you can't just shorten the band by grasping it tighter with your hands or spreading your feet further apart. I think you can always improve the form and work on making the repetitions more controlled and on improving the time under tension, etc. But are there other ways to make the exercises more progressive over time?
I have severe nerve damage from surgery. I just spent $1000 aud on this cos I can't do weights anymore, hope it is as good as this guy claims. Bro is definitely on TRT though 😅
You mean Dr. Jaquish is using TRT, which, is a replacement therapy to help him get back up to his natural levels of testosterone due to a sport injury he suffered in his youth.
The most difficult exercise for me is the shoulder press. I use the light grey band for all of the other exercises but I need to use the white band for the shoulder press. Even with this band I cannot get full extension and I wind up doing 6 reps at mid range and lower. I feel that by not getting full extension I am not taxing the muscle enough. Any suggestions?
You can either temporarily replace the OHP with upright rows in order to help build those muscles, or you can purchase this lighter band from Serious Steel and see if you are able to more successfully perform the OHP with it: www.serioussteel.com/collections/bands-1/products/1-mini-steel-band-41
This helps a lot. I can only use the white band for both days 1&2 workouts; however, the band is possibly too large for the arm and shoulder workouts....the band moves and slips on my arms a bit.
You can try double wrapping the band to shorten it a bit for yourself. If you checkout the X3 Bar Users Group on Facebook there are some customers who have posted their tips and tricks on how to shorten the bands.
I want to clarify something: if I am at 20 reps, like 11 at the long range, 5 at the mid range and 4 at the short range. Does it mean I am not doing it right? Should I do minimum 15 reps at long range or in the total (all ranges included) ?
That’s a good question that I would like to know the answer too before I begin my journey using the X3 I’m thinking a minimum 15 reps in the long range but I would still like clarification on this.
We suggest that you do 15 slow and controlled reps minimum (so yes long range). However, some people are between bands so they have a situation similar to yours. This is fine! You just want to make sure before moving to the next band you can do 40 reps with the one before.:)
You want to start with the lightest band, which, would be the white one. If you are able to preform 40 slow and controlled reps with a cadence of 2-3 seconds up, 2-3 seconds down, you want to move to the next band up. Once you have a band that you are able to do between 15-40 full, slow and controlled reps, that is the one you want to use until you hit 40 reps.
@@JohnBradley415 yes only go to a higher band once you can do 40+ reps that are very slow and controlled (at least 2 seconds up 2 seconds down) under constant tension (never resting or taking weight off the muscles by locking out joints at the top or letting the band go slack at the bottom)
I'm about 3 weeks in. What is the best strategy to get to 40 reps for the push press. I can only do 10 reps with the grey band, (40 with the white one). Should I try to do as much as possible, and still only do 1 set. Right now I've been doing 4 sets, to get to 40 reps in total,
do not do more than one set. with multiple sets you will be overtraining and you will never grow any muscle. Follow the program. It is as optimized as the human body will allow.
How many SETS? Also my arms burn out, and I can only get a few small repetitions of an inch at the end. I can't slowly and steadily shrink into ranges. It's either all the way out, or it burns down to an inch. Does this improve with time? Either way, it certainly feels like my body is spent.
One set. Each set with X3 brings a much more complete level of fatigue than compared with conventional weights. Comparisons should not be made with the number of sets. The reason multiple sets are used with regular weight is that stimulus is only delivered in the weakest range of motion, when the least amount of muscle is firing. This means very little stimulus, but with X3 all ranges of motion are taken to fatigue. Also good, that is part of the muscle fatigue process! The perfect set applies all the principals we teach. First variable resistance (guaranteed if using X3), then keeping constant tension (meaning not relaxing at the bottom of a movement, and not locking out at the top), and lastly diminishing the range of motion as fatigue starts to set in. First doing as many complete reps as possible (without locking out your joints), then when it is no longer possible to achieve one more of these, doing partial reps by moving the bar as far as you can, which uses lower forces but continues to induce greater fatigue in the muscle tissue. Continue this until finally you can no longer complete a single partial rep, even one that has a few centimeters of range. Resting between sets should only be long enough to catch one’s breath. This experience is far more intense than a standard set with weights, and we find that only one is required for maximum results.
@@JaquishBiomedical You've probably explained that a million times, but thanks for doing it again. Perhaps my cardio simply needs to catch up to my muscles? Regardless, I definitely feel more blood flow enter the muscle in far shorter time. The intensity is obvious and the concept of "it gives you cardio AND muscle building" becomes immediately clear. Thanks. Actually, one question. I have trouble with the squat because my lower back burns out before my legs. Should I go with the single leg squat or should I stick it out with the double leg and wait for my back to catch up with it's strength?
You can sub out the split squats and see if you like them better! You are correct, sometimes it'll just take a few sessions for a muscle group to catch up.
Jaquish Biomedical Okay thanks a lot! I just ordered the X3 and wanted to know before I put it to use. Can’t wait! Do you have any idea when you’ll have the big orange band back in stock?
Dr. Jaquish thank you for all you do. You have the patience of Job. I have personally followed all your videos and you have repeatedly said these things at one time or another but I am glad you are going over it again. Some people are trying to re-test what has been tested its a shame but that this just the nature of man always curious.
These are words to the wise that even some of x3"s biggest fans should reconsider their strategies. Great information!
My wife and I have just moved from California to Mexico. We are patiently waiting for our or X3 system to arrive with our belongings. This time away from the X3 workouts has given me time to catch up on all the valuable information thats available on the website. I also think i have made a contact so i can receive X3 products here in Mexico. Awesome !
I am in Mexico. What is your connection?
HIGHLY APPRECIATE ALL YOUR VIDZ!!! I AM SO EAGER & EXCITED TO RECIEVE MY X3 ORDER SOON!!! 💯💪🏼💯
How long did it take to get yours?
@@johnleonard4187 Hopefully not as long as the reply
Love my x3 Bar! Please post recommended stretching exercises for in between exercises. Thanks so much!
Fantastic input here
Thanks John!
I was curious - if I can get that say about 12 to 15 reps with a certain band and then get maybe 20 to 25 reps with a band with less resistance, wouldn’t it be better to use the heavier band with less reps and work my way up from there? I thought that the main benefit of variable resistance was being able to use heavier weight in the strongest portion of the lift - so it seems going heavier for less reps (within reasonable limits) would be more stimulating to the muscle than very high reps (30-40) with less resistance
Any recs on approach if I'm able to do 40 reps (deadlift) with Black band (been fairly consistent on days in a row). But when I attempt the Orange/Elite band, I'm can barely move that sucker! Btw, X3 is amazing! Thanks!
Continuing with the black band by adding more slow and controlled reps can help bridge the gap!
Could you not add a light band to the black band to increase the resistance more? I.e stacking bands?
What options are there with the X3 bar and similar products to make the workout more progressive, apart from switching to the next stronger band or combining bands? You cannot vary the resistance by moving further away from the anchor point like with a door anchor and since you're using the bar and platform, you can't just shorten the band by grasping it tighter with your hands or spreading your feet further apart.
I think you can always improve the form and work on making the repetitions more controlled and on improving the time under tension, etc. But are there other ways to make the exercises more progressive over time?
Fractional points of progress IE not just going to the next band, can be achieved by rolling the band 2x around just the hooks.
I have severe nerve damage from surgery. I just spent $1000 aud on this cos I can't do weights anymore, hope it is as good as this guy claims.
Bro is definitely on TRT though 😅
You mean Dr. Jaquish is using TRT, which, is a replacement therapy to help him get back up to his natural levels of testosterone due to a sport injury he suffered in his youth.
1 month in and have great results. Fantastic product
The most difficult exercise for me is the shoulder press. I use the light grey band for all of the other exercises but I need to use the white band for the shoulder press. Even with this band I cannot get full extension and I wind up doing 6 reps at mid range and lower. I feel that by not getting full extension I am not taxing the muscle enough. Any suggestions?
You can either temporarily replace the OHP with upright rows in order to help build those muscles, or you can purchase this lighter band from Serious Steel and see if you are able to more successfully perform the OHP with it: www.serioussteel.com/collections/bands-1/products/1-mini-steel-band-41
This helps a lot. I can only use the white band for both days 1&2 workouts; however, the band is possibly too large for the arm and shoulder workouts....the band moves and slips on my arms a bit.
You can try double wrapping the band to shorten it a bit for yourself. If you checkout the X3 Bar Users Group on Facebook there are some customers who have posted their tips and tricks on how to shorten the bands.
@@JaquishBiomedical ok, great....thanks!
I want to clarify something: if I am at 20 reps, like 11 at the long range, 5 at the mid range and 4 at the short range. Does it mean I am not doing it right? Should I do minimum 15 reps at long range or in the total (all ranges included) ?
That’s a good question that I would like to know the answer too before I begin my journey using the X3
I’m thinking a minimum 15 reps in the long range but I would still like clarification on this.
We suggest that you do 15 slow and controlled reps minimum (so yes long range). However, some people are between bands so they have a situation similar to yours. This is fine! You just want to make sure before moving to the next band you can do 40 reps with the one before.:)
Okay, I have some kind of add or something... I'm just trying to figure out which band to start with.
You want to start with the lightest band, which, would be the white one. If you are able to preform 40 slow and controlled reps with a cadence of 2-3 seconds up, 2-3 seconds down, you want to move to the next band up. Once you have a band that you are able to do between 15-40 full, slow and controlled reps, that is the one you want to use until you hit 40 reps.
Technical question: is 14/15 reps with a stronger band better than 20-22 reps with a lighter band? Thanks 🙏
20-22 with a lighter band would be better. More control, more ability to go slow and fully exhaust the muscle.
Ok, so only upgrade bands once 30-40 slow and controlled reps is achieved?
@@JohnBradley415 yes only go to a higher band once you can do 40+ reps that are very slow and controlled (at least 2 seconds up 2 seconds down) under constant tension (never resting or taking weight off the muscles by locking out joints at the top or letting the band go slack at the bottom)
I'm about 3 weeks in. What is the best strategy to get to 40 reps for the push press. I can only do 10 reps with the grey band, (40 with the white one). Should I try to do as much as possible, and still only do 1 set. Right now I've been doing 4 sets, to get to 40 reps in total,
do not do more than one set. with multiple sets you will be overtraining and you will never grow any muscle. Follow the program. It is as optimized as the human body will allow.
@@JaquishBiomedical Ok, i will try only doing 1 set to failure and keep trying to get to 40. it's a bit of a uphill
How many SETS?
Also my arms burn out, and I can only get a few small repetitions of an inch at the end.
I can't slowly and steadily shrink into ranges. It's either all the way out, or it burns down to an inch.
Does this improve with time?
Either way, it certainly feels like my body is spent.
One set. Each set with X3 brings a much more complete level of fatigue than compared with conventional weights. Comparisons should not be made with the number of sets. The reason multiple sets are used with regular weight is that stimulus is only delivered in the weakest range of motion, when the least amount of muscle is firing. This means very little stimulus, but with X3 all ranges of motion are taken to fatigue.
Also good, that is part of the muscle fatigue process! The perfect set applies all the principals we teach. First variable resistance (guaranteed if using X3), then keeping constant tension (meaning not relaxing at the bottom of a movement, and not locking out at the top), and lastly diminishing the range of motion as fatigue starts to set in. First doing as many complete reps as possible (without locking out your joints), then when it is no longer possible to achieve one more of these, doing partial reps by moving the bar as far as you can, which uses lower forces but continues to induce greater fatigue in the muscle tissue. Continue this until finally you can no longer complete a single partial rep, even one that has a few centimeters of range. Resting between sets should only be long enough to catch one’s breath. This experience is far more intense than a standard set with weights, and we find that only one is required for maximum results.
@@JaquishBiomedical
You've probably explained that a million times, but thanks for doing it again.
Perhaps my cardio simply needs to catch up to my muscles?
Regardless, I definitely feel more blood flow enter the muscle in far shorter time.
The intensity is obvious and the concept of "it gives you cardio AND muscle building" becomes immediately clear.
Thanks.
Actually, one question.
I have trouble with the squat because my lower back burns out before my legs.
Should I go with the single leg squat or should I stick it out with the double leg and wait for my back to catch up with it's strength?
You can sub out the split squats and see if you like them better! You are correct, sometimes it'll just take a few sessions for a muscle group to catch up.
@@JaquishBiomedical
Is there anything wrong with doing multiple sets?
@@dialecticalmonist3405 I've read where he says multiple sets overstimulate
Is there a wider bar and if not, why is the bar so short? I’m asking because I have broad shoulders.
ruclips.net/video/Kv8ZlA2Mi30/видео.html
What about time under tension? I've heard that you want the muscle to be under tension for at least 45 seconds in order to trigger muscle growth
You will easily beat your 45 second target with proper X3 pacing and reps.
Can more than one band be used at the same time? Meaning can I load two bands at once?
While you CAN do that we don't recommend it because the friction between bands could cause them to start peeling!
Jaquish Biomedical Okay thanks a lot! I just ordered the X3 and wanted to know before I put it to use. Can’t wait! Do you have any idea when you’ll have the big orange band back in stock?
We are hoping within a couple weeks!
Do the partial reps count as the total number of recommended reps? Or should we be doing 15-40 WHOLE reps and then finishing with the partial reps?
The latter!