Problems With The X3 Bar
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- Опубликовано: 10 июн 2024
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Discussing potential problems a X3 User (or Harambe) might face when using these set-ups progressively with the prescribed program design and recommended use.
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0:00 - Intro
1:19 - Using the program "right way"
3:05 - Problem 1
5:45 - Problem 2
8:47 - Problem 3
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I had made my own with cutting board, hockey pucks and $50 bar with triangle caribiners from Amazon, but got frustrated with triangle caribiners and pulled the trigger on X3 with Black Friday special.
If I was starting from scratch today, I would use the new foot plate risers from Clinch Fitness instead of the hockey pucks and the new $50 bar on Amazon with X3 style hooks instead of the triangle caribiners
Great points, thanks for sharing that.
Mike,
I'm on week 20 of the X3. Here's what I learned.
1. The importance of more rest days off. Similar to the Mike Mentzer philosophy. Right now, I workout Monday, Wednesday and Friday.
2. Each Monday, after a 72 hour rest, I try to break my records, whether it's a push or pull day. So far, I continue to break all my records week after week. This means, I'm getting progressively stronger as I overload the muscle with more heavy weight week by week. I take each set to failure.
3. On Wednesday/Friday I switch things up and do a 6 second cadence each rep. I do a three second static hold and three second cadence on the negative (eccentric). This has been inspired by Mike Mentzers training approach. Each set literally takes between 2-4 minutes to complete this way. Obviously, I do down a band or two, from my max, so to say. I do each set to failure.
4. Because of how intense these workouts are becoming, I find I need between 3-4 minute to rest between sets. So, my X3 workout takes about 30 minutes to complete.
Finally, I've become a big fan of Mike Mentzer's HIT training technique. This is why I will only lift a max of three days per week. Eventually, going down to two. I believe Mentzer would've been a big fan of X3.
I believe for best results on the X3, you need to rest more. I disagree with Jaquish and some of the trainers that you should workout 6 days a week. I believe people who do this are over-training and will hurt themselves or hinder their growth in the long run.
Thank you for sharing all of what you're doing and your perspective brother.
Since jaquish totally stole the whole x3 program from Jones / menztner h.i.t its sad that he a) didnt acknowledge where he got it from and b ) changed the amt of training recommended .
I'm assuming that Jones / menztnrr tailored their program for people who were really going absolutely flat out on that one set while jaquish may have assumed that the buyers of his program weren't going to go to the same level of intensity so they could train 6 days a week .
@@iang8169in my experience if you push yourself to the limit and beyond, you need a lot more rest as Mentzer recommended
Hello, do you do just one set per exercise as x3 recommend or do you do more than one? thanks
@@usermiamiusa yes, one set to failure. I do some warmup sets too, very light weight.
i couldnt afford one at the moment so i made a diy bar,this training is everything, it is hard training and thats what make it so affective,the pump is ridiculous,true mike i used lighter bands on shoulders bis &side laterals,i aslo been hooking bands to dumbells fighting the negative and firing the positive,that time under tension,another great video mike,thank u
Good advice variety is the spice of life. This summer I have been doing all my workouts with the bowflex xtreme. Been making good progress for a 64 year old. But even the 410 lb resistance isn't enough for chest back and legs. I wrap resistance bands around the tower and hook to the handles for extra resistance .
I saw some guy who loaded a bowflex up crazy with weight. I'm sure you can really stress your body on that thing.
Good, honest review. I appreciate the thoughtfulness regarding getting winded before muscle failure, etc. You aren't doing Jaquish's drag curls (keeping the bar close to the body), which I find more challenging than the traditional bicep curl, because there is no rest at the top and you're also getting rear delt activation, as well. But the way you're doing the traditional curls, stopping well before lock out, you're certainly getting a serious workout, so cool. I may try some of your variations, they look interesting, but right now, the standard X3 routines are giving me a really good full-body workout. I HAVE added in his pec cross-over, which isn't on the printed cards but is in his videos covering his routine. Those feel great after the chest press. Also, immediately after the overhead shoulder press, I do upright rows to hit the front delts and I can do a long set (note: I never lift above bottom of chest level, to avoid shoulder impingement), which tells me that the shoulder press isn't working the front delts to failure. But those 2 together certainly max out my shoulder routine. I like your addition of shrugs, good idea.
Thanks again for an excellent video!
Thanks for the comment and for watching. I do the drag curls from time to time, but just really feel my biceps getting stressed much more during the traditional curls. I also love that pec cross over exercise as well.
Thank you for the very well done video!
I just started year 5 with the X3 Bar.
Turned 70 in October.
I had to stop the overhead press because I strained my neck during the exercise a few months ago.
Odd that didn't happen for almost 5 years, but it happened.
It's completely healed so I could probably go back to it with a lighter band, more reps, and be careful of the neck.
Currently, I perform the chest press, pec crossover, and triceps press on push days and the deadlift, bent row, and bicep curl on pull days.
I don't do leg exercises with the X3 because of the cardiovascular issue you mentioned.
Thanks for addressing it because I've never heard anyone else do so.
I thought it was just me.
So, I purchased a MaxiClimber XL 2000 for exercising my legs.
It's killer!
As far as becoming bored with the X3 or not liking the intensity, I have never experienced that.
I'm addicted to the pump I feel after working out with the X3!
Plus, I crank the tunes and go to town 6 days per week, taking Sundays off.
It's always a very enjoyable experience for me.
I did purchase some smaller bands from Serious Steel because I tend to go lighter resistance with more reps.
But with the X3 and carnivore way of eating (I don't get bored with that, either), I am in the best shape and health of my later adult life.
And this is after reaching 247 pounds 7 years ago, going keto, working out, and dropping 64 pounds in six months.
I switched to carnivore after that.
Grace and Peace to you and yours.
Scott Evans - Colorado
Thanks Scott. I loved reading your story and how enthusiastic you sound with your overall plan. Love hearing these personal fitness success stories, regardless of what mode of exercise people prefer.
@@hybridresistance Yes, same here! When I lost the 64 pounds 7 years ago, my son worked at Gold's Gym, took an interest in his old man's health, and he worked with me and helped me succeed. That's when I used to lift weights. Thankfully, I ran onto the X3 Bar and instantly knew the variable resistance of the high quality layered latex bands was a game changer.
Excellent points about the dread. The time under tension and sheer discomfort becomes particularly burdensome with this style of exercise; especially for exercises such as squats. I would venture to say that you can get the same, if not better results, with free weights without that kind of discomfort -- sure, the pushing through discomfort is a key part of any progressive overload system, but the way one perceives and is able to deal with discomfort among the different styles of overload does matter significantly. Personally, I find 3 heavy sets of an exercise much less psychologically demanding than holding tension for as long as is necessary with a band system. In other words, I can overload more easily and sustainably with multiple shorter sets rather than one long set. The optimal style of overload depends on your goals, mental state, and biology. For these reasons, I personally experience better results with free weights.
Mini Mac Ordered!! Thank you :)
Appreciate it! Will ship tomorrow.
I have used this for 2 weeks and I have noticed massive physiological gains by going super heavy as I can for like 20 minutes a day maybe twice a day on Sundays. I bought two sets of the cheap band I use 2x heavy bands for my deadlifts. I also found sitting on the couch for a couple minutes in between every couple sets works good as well. I feel way stronger already
Awesome to hear!
Nothing easy is worthwhile 😊
SO helpful! I think I'm going to go for a mishmash system. Harambe is just too expensive to go all in. X3 doesn't allow a la carte. I hate their footboard, and their bands are too long for me. I might do the Harambe T-bar, and maybe SS bands, and possibly the wooden board.
I bought two 4-inch stainless steel spools from Amazon and I shorten the bands with them. Sometimes I use one spool, and other times I use two. I also purchased a Band Barrier that I opened up and attached to the bottom of the footplate (mine's the earlier thick black plastic design) and that protects the bands from the edges of the footplate. Been using it for over 5 years with no issues.
Nice! What I found with this is if I look at what my previous reps for whatever set I'm doing as I get to that figure I start feeling weak and Ill only manage maybe a few half reps more, so I literally don't look at the app anymore and just hit it and always get a good few reps extra on most and on some like the squat I blew 40 reps np when I was goofing it at like 24 for odd for 2 weeks. I don't know why that is because when you're on metal you can push hard past your previous pb but that X3 its more gruelling so I fade easier! Cardio is the killer though with the X3 on split squats ha! I love the X3 though, just the core basics I cant be bothered anymore with accessory sets of anything else. Cool vid 👍👍
Everything you say is true right there. I noticed the same thing when I was really tracking. You're mind starts setting limits. Great comment thank you.
The most overlooked aspect of the x3 is working out with one rep to exhaustion also gets the heart rate up to burn fat and get lean. This is what’s so appealing to me about this system. I currently do the 30 minute circuit at planet fitness and it has given me better results than anything I have tried. I think the x3 would be a good alternative and have even better results for cardio and muscle building. I have been a weight lifter my entire life and only discovered circuit training within the last 2 years. I always thought I needed to be at the gym for an hour to get results. It turns out that less is more. Work out until your heart rates up and your muscles are fatigued and be on your way 😊….15 - 30 minutes max. If you are taking longer than this you are resting way to much.
100% Going all effort you definitely don't need much time in the gym. Great comment. I also love hearing about how you're doing that at planet fitness.
Totally agree with this!
@@hybridresistance yes you have a choice go low intensity spend much more time in the gym or working out, go high intensity spend much less time in the gym working out
Excellent video as usual.
I’m moving closer and closer to pulling the trigger on the X3 Bar system.
Can you buy me one lol 😂
Sound like me a few months ago.
This was excellent - had picked up Undersun bands after seeing them on your channel, and went all in with them last summer. But yes - even with them, squats and deadlifts, etc. took the fun out of it. Just gassed out for a day or two. Had to switch it up or I'd hate working out - so this was great perspective.
as we all know lower body work to failure makes you wish your parents had never met
I hear you brother.
I did purchase a cheaper version which I have used occasionally. I use it for resistance for the lower body on the TG. To me it is a great system for the person in a tiny NYC apartment or an RV. It covers the basics. It is great for people looking for more variety at home. Serious lower body work is very hard no matter what system you use, men and women. The full price X3 I don't get
You ever do that RV trip you were talking about?
@@hybridresistance we bought a nice camper this year and have used it a little. I am more of a fall person
I waited for a sale, put the system in the cart but didn't pull the trigger... a sales rep (or maybe Dr J himself), suggested there was an open box available, so I got the system for sale price plus open box discount. If you want it bad enough, there ARE options 😀. I think it blows the cheaper ones away. It's just built so solid, the bar in particular, but also the plate. And the bands are serious resistance. With the cheap ones I tried, I was always worried about platform or bar failure and DID once get seriously slapped by a band that came off the base. Sometimes, you get what you pay for.
Been using X3 for 4 years. Ain’t no problems with X3 for me..X3 Baby
I still love mine
Hey brother awesome content as always! Question. Have you ever heard of the VigorFit? I have an XLS and I’m really not a huge fan. Not enough levels of resistance. Looks like this gym is able to hold real weight as well as built in resistance bands. And the price seems too good to be true.
Thank you for the positive comment. Yes, I've heard of them, unfortunately they are no longer in business despite having their website still up.
@@hybridresistance oh man thanks for the reply. Good thing I didn’t pull the trigger on this one lol!!
@@hybridresistance hey man. Just wanted to let you know. I found one of these on marketplace for 50.00. Grabbing Sunday. I’ll update you if you want.
Hi, I found out that you are taking boron. DO you cycling it? If yes, how much and how long?
Mike, I have the original Mac board, but might consider the mini for traveling. How much is the mini? Thanks!
It's $109. I wanted to make it cheaper, but it takes him the same amount of time to make each one.
@@hybridresistance Yep. Totally understand. Will probably order before I travel, in a few weeks.
Mike, every exercise I do I keep going until I feel that burning sensation. I stop for just a few seconds to shake it off and get right back into it. I repeat that until I absolutely can't do anymore. Is that considered a rest- pause?
Basically, maybe minus dropping the weight completely. Rest pause usually is literally just a rest mid set with the weight still loaded.
Hello, I'm in the UK and have been having personal trainer sessions and gym membership for 8 months. I haven't seen much in the way of muscle mass increase despite ketovore diet. It's also expensive, have sustained injuries, and am starting to find the gym environment unappealing. I feel like the personal trainer sessions lack logical progression, and there's no emphasis on me being taught what I need to know to become independent. I'm following the same programme each time when I'm on my own, which I'd have to pay to change. I have to work overtime regularly to afford it. I'm now thinking of buying either this system or Harambe, but can't decide - any advice? I'm relatively new to strength training - do both systems come with plenty of guidance in terms of the body positioning for each exercise?
Here's a video I made on my preference, but feel free to email me as well with other questions. ruclips.net/video/E6tU2i0SIM4/видео.html
Do you have a link to the bigger board ? I only see the link for the mini Mac board . Thanks
Sorry, here it is slidingbenchtrainer.com/product/mac-board-homemade-high-quality-board/
Hi, Sliding Bench Trainer, my only criticism of the X3 is the board it wears against the resistance bands. The wooden boards you showed look good and are rounded and the edges won't fray the bands.
If constant tension is used in every set as instructed, the band will not be flopping against any board type. The wear is from losing contact. The steal plate has a rounded edge guard built in. Wood would still wear out the bands if not used properly.
Yes, I think wear is more from not keeping constant tension. I had this problem the first week or so using it and now don't have that problem at all even with using different band companies on the plate.
Lionki3 if you keep constant tension at all times then for some exercises you emd up doing almost top half reps only and thats not good because most of the hypertrophy is from the bottom half.of the rep .
Eg squats . Think of the idiot at the gym who loads up the leg press with 7 plates each and does top half reps only . He works hard but his legs are skinny and never grow. Thats basically the same as doing squats with the band as the bands lose too much tension just past half way in the rep .same as chest . You cant get the bar into that deep stretch position right at rhe bottom thats required for max hypertrophy because the bands lose all their tension 5 inches away from your chest .
And ive ditched the x3 bands and now use the 36" , 5 ' inch smaller elite fts bands and still have the same problem.
Now for shoulder presses the bands are great because there is still a lot of tension once the bar goes lower than your chin.
Same for triceps . If you ditch rhe bar and use a high door anchor then the bands hold tension a LOT better than using the bar for tri s
I purchased a Band Barrier, opened it up, and attached it to the bottom of the footplate. That protects the bands and I have had no issues with fraying.
On my total gym, with bands on it, I do 3 sets. The first 2 are 20 to 25 reps, by the end of the second set, I’ve got like 2 left in the tank, then the 3rd set is complete failure. As long as your pushing harder, or trying to push harder then your previous workout your good.
I agree. That's a solid practical way of approaching each workout.
I like this system but it really needs to be more affordable
I bought it a little over 5 years ago now, so it's cost me an average of $100 per year. Gold's Gym was a lot more than that, and took a lot of my time to get there and back.
@@wholearmor That is another way of looking at it.
Would it be good if using isometric exercises ?
I was using the x3 bar for isometrics, but I just started to get nervous that the end of bar could slowly warp slightly so I use my TG bar for that with my vulcan straps.
How do you get out from under the squat when you’re at your max rep?
I had to think about that for a sec, but basically I just duck under and go over my head again.
I can do 40 reps on the white-band for overhead presses with the X3 but the next band up the light gray feels way too heavy. Have you found a band from another company that can bridge the gap for me?
Judging from what you're saying, I'd say the serious steel green 41in should be good, but I really can't say for sure based on what works for you.
@@hybridresistance Thanks bro! I love watching your videos BTW ordering one right now using your code and also got some Paraforce bands on the way I picked up on Ebay! Keep posting more X3 videos!
Have a look at looping the band around the bar's hooks to make the band shorter. It will help to bridge the gap before going up a whole band. Type this into YT 'Guide: How to Shorten the Bands/ Double-Wrapping the Bands' and you can see how to do it
Personally, I don't want my exercise to be easy. I don’t see the sense in that. I want it to be challenging. However, if I can’t do an extra rep, I’m fine with that. The point is to take your muscle to total fatigue including partials.
If you do the exercise too fast your lungs are going to give out before the muscle you are working. For example, if you are doing a squat, the way it's supposed to be done is, 2 to 3 seconds up and 2 to 3 seconds down without locking out at the top.
Great points brother.
I love my X3, but the issue i ran into was once i got into higher bands, i couldnt complete pull exercises such as calf raises simply because i couldn't keep the bar in my hands. I struggle to get a single rep with the black band because as soon as I raise up, the bar slides right out of my grip. I had to drop back down a band and go higher reps.
Have you tried switching to an alternated grip for these exercises?
I actually hadn't, and feel kinda dumb for not thinking of that 😄 I'll give an underhanded grip a try since a overhand definitely isn't working for me.
problem is in Australia it costs $1000
Buy some bands from another co . You can get just as good a workout with 2 handles and not use a bar . Jaquish says you have to use the bar only because if you dont need the bar then there is no need to buy his product..
For triceps i never use rhe bar and for delts , lateral raises using just your hands work the middle delt a lot more than overhead presses will ever work them
I mean, people do know that they can train to failure without using a $550 resistance band system.... right?
I'l be asking this in a somewhat different way in my interview with Dr. J. Personally it's a tool like anything, but I for sure (recently) I prefer going to failure on a number of exercise with variable resistance than traditional weights.
The variable resistance of high quality layered latex bands is the key. With weights, you're limited to what the weight weighs. With bands, there is very little resistance at the beginning of the rep, which protects joints, and there is more resistance at the end of the rep than weights. Best of both worlds! I used to work out with weights at Gold's Gym years ago. Switched to the X3 Bar and work out at home in a lot less time and no joint damage. 70 years old and in the best shape of my later adult life.
you're limited to what the weight weighs??? are you suggesting you've ever filled a bar with plates??? come on now. @@wholearmor
And those people are called
WUSSIES
I own an x3 and love it. But I've had more fun and gains making it more of a reverse pyramid type of training than this super high rep one set to failure thing. Dr J is very dogmatic about the program and nutrition program
I do 3 sets always have.
You’re doing the bicep curls wrong way. You’re supposed to keep the bar touching your torso all the way up and down. That way you’ll get better results.
That’s how John likes it but I disagree.
@@hybridresistance Ok, your choice, I’m just wondering what other problems with the X3 Bar you have are related to the fact that you’re not using it as intended by the producer.
@@azukiposi I've talked with John many times and he himself is not as dogmatic with it's use. The "program" he recommends is really just starting point for a broader audience who possibly do not have much of a training history. He himself is recently doing higher volume and often experiments differently with his own product. Hopefully it's apparent there is not a one size fits all approach to resistance training.
mate, no offense, you just don't get how to workout with bands.. and the X3 "Program", as well as the guy behind X3.. is a huge joke.
Harambe does it a bit better, but also lacks proper knowledge of how to further your workout. There's multiple things I saw you do wrong in this and say, not going to get into that, however...
1. A bar and platform should be a supplement to your training, it doesn't have to be your entire training... it can be, but there is no reason why it should be.
2. You have unlimited resistance and when the normal bands (if ever) gets too easy, you can get 37-38 inch bands and suddenly you struggle again.
3. There are MANY other exercises where you don't use the platform and simply attach the band to something and start working out using a bandle handle and/or gloves.
4. Nobody and I do mean NOBODY should use the small X3 Bar, it cramps your body and it is not good for any exercises what so ever, there is just no point in having it..
5. Undersun knows a lot more about how to workout and use bands, now the guy behind undersun no longer only uses bands to workout (because of his son and him working out with him, no his request), but he did for many many years and they make the best bands for no-equipment band workouts too.
6. The thing with being @gassed out before your body is', is very simple.. using bands there is constant tension and it uses more or less, your entire body the whole time & you simply have to do better form and adjust the resistance down a bit. SOMETIMES you simply have to take 1 step backwards, to be able to move forward. (what do I mean.. don't think that you HAVE to lift a specific weight or use a specific resistance to be able to get stronger.. that's not how it works).
7. I could keep going.. but overall, there is just so many.. SO MANY exercises I havn't seen you do or mention in all of your videos. Be creative & do NOT just stick with a few exercises, make it more fun and hit your muscles from different angles etc. etc. etc.
Well, I kind of lost track of what I originally wanted to write, but well.. there you go. Also, that X3 "Program".. throw it in the trash, where it belongs.
Appreciate the comment brother. I think you're reading a little too far into this one video. In no way does this short video show all the ways (exercises, ROM, etc) I'm personally using bands. Many ways to skin a cat and train with bands. I never said to train solely train with bands, only use a set of exercises, or never experiment with other methods. But if someone wants to for a variety of reasons, good on them. I've said and stressed in many past videos to experiment (as I do) with what works for you (personally enjoy / adhere to). I've said in the past I prefer to not use bands for most exercises, but personally enjoy using a footplate as of recently. I also don't assume, know, or really care how a particular person is using bands for their individual goals/ needs whether the x3 owner, harambe, or James Grange from Undersun. Basic point I was making in this video is that if you do choose to follow the x3 program to a T, these would be the problems one would face and commonly report. So most of what you're saying is stuff I've already said, agree with, and or alluded to.I do appreciate you watching.
@@hybridresistance I don't agree that you already said and or alluded with what I said etc. And I'm just not really seeing in your videos that you use bands the same way as those who like, REALLY use bands.
I feel like you are restricting yourself a lot of times, but for no real reason.
Well, in any case. It's all about doing what is and feels right for each individual person.
@@Somtric I'll experiment for sure, but I'm never doing things that I feel aren't producing a stimulus and I don't find at least interesting to mix in to my workouts. There's no way I could work out at home otherwise.
@@hybridresistance For sure, it has to be fun and exciting to workout. If you havn't tried.. I suggest giving TRX a go, it's one of the best ways to workout, it has a learning curve though. But they do offer classes & on-demand videos to follow along.
Great for both strength, cardio and recovery. Whatever floats the boat.
Somtric . I agree that jaquish is a fraud amd a lot of exercises seem to hit your muscles a lot better without using a bar ( ive got the wide x3 bar ) like using a door anchor ( tricpes ) or just your hands ( like a chest press.
But a lot of the problems with bands simply cant be overcome . I love bands for say shoulder press because there is still good tension in the bands in the bottom of the rep but for chest or sqauts there is just too much slack in rhe bands in the bottom half of the rep and the bottom half is where most of the hypertrophy occurs so you really are doing not much at all , especially in the bottom stretch position in the chest press where there is no tension at all with bands.
Think of that idiot in the gym loading up 7 plates each side on the leg press and busting his ass doing top half reps only and his legs remain skinny , never growing . That's basically the same as doing a squat with bands . The bands are so slack there is basically no work being done in the bottom half of the rep
And ive already switched to 36 "" elite fts bands from 41" bands but still have lost chest and quad strength while maintaining shoulder and tricep and biceps strength
Talks way too fast to hold my attention.
Thank you for the comment and for watching, I really appreciate it.
Dang, what a selfish thing to say. I prefer faster talkers in RUclips videos instead of those who drone on and on and on and put me to sleep.