X3 bar

[jtoro]

Has anyone used the X3 bar? Any success in gaining muscle and losing fat?

 

[Tom K]

It is convenient. But has limitations as do most forms of exercise, especially the fact that maximum resistance appears only at the end range of motion. height alo enters the limits of this equipment. A shorter person has less resistance at end range than a taller person because the bands become more difficult the further they are stretched. For the uninitiated, anything is better than nothing. Testimonials are worthless promotional ploys to entice the uninformed. The best results from any form of exercise is obtained by choosing parents wisely. Would I pay the exorbitant price they ask? Maybe if I lived on a cross ocean sailboat and had no alternatives. But, for the general public, that does not have the sq. ft. for other types of home exercise equipment, have fun. But as with most hyped up promotional exercise equipment that hires genetically gifted models to fool the public, have reasonable expectations.

 

[Replay]

i have gotten it 3 months ago, its well built and i like it. It's quite limited in the number of exercises you can do. I live in an area where good gyms are nonexistent and i find it very useful to have a short workout at my own place when i want it. It gets a lot of hate on the interwebs because of its price imo.

 

[Don]

I love mine but I am not building much muscle. I do feel stronger after using it. Its been a lifesaver over covid and vacc pass's needed to f%^&ing do anything. so i love it and it does tire me out quickly for a 15 min workout. price for the quality is a steal because gym membership so expensive these days.

 

[MetabolicTrash]

I think muscle building is way more about physiology, hormonal profile & the related such more than any form or type of exercise.

I believe so because I see naturally more toned/built/etc. people who do not workout much, while you see plenty of "skinny fats" hitting the gyms 3x a week with bad results.

 

[76er]

I do have the X3 bar and for over a ear now and the bar and bands are quality.

Sadly though, many of John Jaquish's (X3 bar creator) claims are false.

Don Matesz, who adheres to many Peaty principles has written much on the X3
bar and banded resistance exercises e.g.:

- Is Combined Resistance Best?
- Weightlifting Is A Waste of Time | Book Review

That all said, I differ from Matesz or Jaquish and follow the principles from
Doug Brignole's excellent book the *Physics of Resistance Exercises*:

The book is worth every single penny and then some.

In short, my advise is to buy the book, elastic bands, and two single handle
devices such as:

- https://wittersmanufacturing.com/shop/ols/products/stainless-steel-solid-rotational-band-hook-handle
- Clench Band Handles

You'll also need ~3 wall hooks such as these.

That is all the equipment needed to apply most of the principles from the book
to hit most of the target muscles.

Lastly, to further complicate matters I differ from Brignole around using
resistance bands with regards to creating proper load on the target muscles
during the early phase of the ROM. So I'd recommend that you might want to get
the book first and see where your opinion lies and then perhaps you'll opt for
purchasing the load mechanisms that he recommends such as pulleys and dumb
bells.

 

[abruzzi]

I do have the X3 bar and for over a ear now and the bar and bands are quality.

Sadly though, many of John Jaquish's (X3 bar creator) claims are false.

Don Matesz, who adheres to many Peaty principles has written much on the X3
bar and banded resistance exercises e.g.:

- Is Combined Resistance Best?
- Weightlifting Is A Waste of Time | Book Review

That all said, I differ from Matesz or Jaquish and follow the principles from
Doug Brignole's excellent book the *Physics of Resistance Exercises*:

The book is worth every single penny and then some.

In short, my advise is to buy the book, elastic bands, and two single handle
devices such as:

- Stainless steel solid rotational band hook handles pair
- Clench Band Handles

You'll also need ~3 wall hooks such as these.

That is all the equipment needed to apply most of the principles from the book
to hit most of the target muscles.

Lastly, to further complicate matters I differ from Brignole around using
resistance bands with regards to creating proper load on the target muscles
during the early phase of the ROM. So I'd recommend that you might want to get
the book first and see where your opinion lies and then perhaps you'll opt for
purchasing the load mechanisms that he recommends such as pulleys and dumb
bells.

I do have the X3 bar and for over a ear now and the bar and bands are quality.

Sadly though, many of John Jaquish's (X3 bar creator) claims are false.

Don Matesz, who adheres to many Peaty principles has written much on the X3
bar and banded resistance exercises e.g.:

- Is Combined Resistance Best?
- Weightlifting Is A Waste of Time | Book Review

That all said, I differ from Matesz or Jaquish and follow the principles from
Doug Brignole's excellent book the *Physics of Resistance Exercises*:

The book is worth every single penny and then some.

In short, my advise is to buy the book, elastic bands, and two single handle
devices such as:

- Stainless steel solid rotational band hook handles pair
- Clench Band Handles

You'll also need ~3 wall hooks such as these.

That is all the equipment needed to apply most of the principles from the book
to hit most of the target muscles.

Lastly, to further complicate matters I differ from Brignole around using
resistance bands with regards to creating proper load on the target muscles
during the early phase of the ROM. So I'd recommend that you might want to get
the book first and see where your opinion lies and then perhaps you'll opt for
purchasing the load mechanisms that he recommends such as pulleys and dumb
bells.

YES. I also follow the principle of the late Doug Brignole! I have been trying to adapt it to band exercises. I did get an X3 a month ago, and I have started doing dead lifts, which in 30 years I have never done and is probably one reason I have never hurt myself weight lifting, but I feel safer doing dead lifts with bands.

Nevertheless, I keep experimenting with different ways to incorporate Brignole's principles.

 

[abruzzi]

Has anyone used the X3 bar? Any success in gaining muscle and losing fat?

I've had mine for about a month. Overall, I like it as it helps me to get back in shape, but once I'm in shape I intend to also go to a gym again.

Jaquish likes to say that he doesn't take testosterone because he is only on replacement therapy which means he only has what he should have, but that statement might be misleading.

Should have at the age of 21 or should have at his current age?

A lot of what Jaquish says simply doesn't ring true. Like his stance on Casien, but coincidentally he sells what is in essence and amino product. But that doesn't bother me so much. People have long been debating the value of protein powders compared to amino (I say his product is an amino supplement, he describes it as protein).

What really bothers me is the nonsense about the carnivore diet. One guy is so ridiculous that he eats raw beef daily. Frankly, don't care what early humans ate. I'm sure they did a lot of things like ritual sacrifices.

Why carnivore advocates think that cavemen were somehow given the knowledge to know the ideal diet is beyond me.

Dr. Mercola and @haidut recently did an excellent interview in which some of the carnivore nonsense is discussed. Georgi, if you happen to read this, I'd like to see more such interviews. Also, more "eat this, not that" recommendations.

 

[abruzzi]

I do have the X3 bar and for over a ear now and the bar and bands are quality.

Sadly though, many of John Jaquish's (X3 bar creator) claims are false.

Don Matesz, who adheres to many Peaty principles has written much on the X3
bar and banded resistance exercises e.g.:

- Is Combined Resistance Best?
- Weightlifting Is A Waste of Time | Book Review

That all said, I differ from Matesz or Jaquish and follow the principles from
Doug Brignole's excellent book the *Physics of Resistance Exercises*:

The book is worth every single penny and then some.

In short, my advise is to buy the book, elastic bands, and two single handle
devices such as:

- Stainless steel solid rotational band hook handles pair
- Clench Band Handles

You'll also need ~3 wall hooks such as these.

That is all the equipment needed to apply most of the principles from the book
to hit most of the target muscles.

Lastly, to further complicate matters I differ from Brignole around using
resistance bands with regards to creating proper load on the target muscles
during the early phase of the ROM. So I'd recommend that you might want to get
the book first and see where your opinion lies and then perhaps you'll opt for
purchasing the load mechanisms that he recommends such as pulleys and dumb
bells.

Also, thank you for pointing me to Don Matesz. I know from over 30 years of weight training and casually following various trends in fitness that Jaquish is full of it, but when he throws out studies he also knows most people don't have the time to read them and fully digest them, so he seems impressive to those types of people.

Also, my very quick scan of Matesz website suggests he is a vegan or vegetarian. I hope not. plants=OXYLATES

 

[Sefton10]

Also, my very quick scan of Matesz website suggests he is a vegan or vegetarian. I hope not. plants=OXYLATES

Matesz is classic diet guru. Finds a way of eating that works for a while, claims it’s the ultimate way backed up by studies, writes a book. 6 months later it breaks down and he reveals issues he’s been having, then he moves onto something else and the same cycle repeats.

 

[76er]

Matesz is classic diet guru. Finds a way of eating that works for a while, claims it’s the ultimate way backed up by studies, writes a book. 6 months later it breaks down and he reveals issues he’s been having, then he moves onto something else and the same cycle repeats.

 

[abruzzi]

Matesz is classic diet guru. Finds a way of eating that works for a while, claims it’s the ultimate way backed up by studies, writes a book. 6 months later it breaks down and he reveals issues he’s been having, then he moves onto something else and the same cycle repeats.

Thanks for that. So hard to feel confident. I don't have the time to read peer-reviewed literature. So many wacky ideas out there. Eat just plants. No eat just red meat. Eat no sugar. No eat sugar.

I've settled in on trying to eat a decent amount of protein daily. I don't have time to measure out exactly how much. I tend to stay away from grains, but I do have them occasionally. Like I purchased a huge bag of rice when Covid first hit (actually several bags) and I noticed today that one bag was beyond the best by date, so I cooked up some rice in the pressure cooker.
For the most part, it's some kind of protein with OJ or a soda with real sugar. Some fruit. Some cheese. Yogurt, honey.

I don't measure anything though. I just eat.

Oh, I use psyllium husk at least once a day. Often twice a day before meals because I can't be bothered with grating a carrot.

I do understand why so many people don't bother to consider what they are eating. It's so darn confusing.

 

[Sefton10]

I do understand why so many people don't bother to consider what they are eating. It's so darn confusing.

Eat real food and minimise PUFA and you can’t go far wrong.