2. And that includes the X3 Bar. Our lifting newsletter for men—16,001 readers and climbing. In this case, that wasn’t what made the difference. Resistance bands do provide resistance, and X3 is no exception. And since that review was published, more supporting research has come out, again linked in the article, and again showing far more muscle growth from challenging our muscles at longer muscle lengths. Before doing that, I switched from using a Rogue Ohio Bar to using a Rogue Ohio Power Bar. All joint pain had disappeared within two weeks, however, I’m just recently experiencing deep muscle pain in the forearm (since going one super heavy rep per exercise). The bar measures about 21 inches. He just got engaged and he wants to build some muscle before his wedding. But you’re liking the X3 right now, and that’s totally cool, and I don’t mean to discourage you from that. What often matters most is following a proper program and putting in consistent effort. And there’s like tens of thousands of people in the group…so they can’t all be faking it. The higher-quality studies looking into the effects of the keto diet on muscle growth, such as this one (shown above), tend to find an advantage to eating more carbohydrates. For other exercises, like the bicep curl, the band is singled, and then it goes with footplate on top of it. WNOEY Portable Resistance Bands Bar Exercise Bands Attachment 38" Max Load 800lb for Home Gym Workout Full Body Workout Power Lifting Fitness Bar Weighted Bar 4.3 out of 5 stars 71 $39.99 $ 39 . That’s why I wanted to write this article. In some exercises like chest press, you have to double up the band, so it’s more of a shorter stroke. Whats people lookup in this blog: X3 Bar Workout Review; Share. I didn’t follow the roadmap outright though… I’ve messed around with drop bands and added exercises. The X3 Bar is a complete exercise solution, that can get you far better results than conventional training, in less time. Problem is, this study investigated whether we can improve muscle growth by adding band tension to free weights (accommodating resistance), like this: The idea with accommodating resistance is that as we get closer to locking out the weight on some of the big barbell lifts—the squat, bench press, and deadlift—the moment arms get shorter, our leverage improves, and we’re able to lift more weight. Weights have a resistance curve that we’ve evolved to be good at lifting. To do that, grip the bar like this, holding it lower in your hand, over your wrist joint. In other words, like you, I see benefits in both. But what’s abundantly clear is that there’s no reason to suspect that resistance bands are better for building muscle. And just to make sure my interpretation was correct, I got the expert opinions of the hypertrophy researchers who conduct these reviews. Check out the MartinLogan ElectroMotion ESL X Floorstanding Speaker review. I do think the mark-up is ridiculous, which will ultimately open the door to more affordable-competing products. I’ve so far lost 9 pounds with steady increase in repetition. Resistant bands are known for strength buildind and flexibility. Oh, and I also work as a medic in a level 1 trauma center. Are Resistance Bands As Good as Free Weights? But I can summarize the main points here, as well as give the recommendations from the top muscle hypertrophy researchers. He’ll teach you how to warm up for the lifts and then how do them safely using either a barbell or dumbbell. You want to shoot for 15 to 40 repetitions, it might seem like a lot, but do not compare this to regular weight training. Overall, the x3 bar system is top-notch resistance home gym with no doubt. You just need to attach the band to the bar. Exercise is great. Also they heavily moderate the group, if you challenge anything you get blocked/banned, if you even mention carbs you’re crazy, they gloat about eating pounds of raw meat, and the Dr is kind of a dick with his responses in the group. People that have actually never tried anything always have negative things to say. So let’s dig a little deeper. The X3 bar really shines, it's the only part of the program really worth it. Hey Chris, we have a large body of evidence showing that we stimulate far more muscle growth by challenging our muscles at long muscle lengths. It doesn’t even mean that the X3 bar is a good way to build muscle. We’ll cover the implications of that in a moment. I wouldn’t advise always training to failure, though. Personally, I have zero buyers remorse. Still, there isn’t much, if any, research comparing resistance bands against free weights. Some exercises are really good with bodyweight. I sold my weights and machine because this is based on proven science. The 5 Big Compound Lifts for Building Muscle. Fortunately, the chest is fairly easy to train with bodyweight training. Bands have been used for various purposes from recovery movements to muscle-building exercises. You can still build muscle. So resistance bands can turn chest lifts into triceps lifts. Does it really offer any advantages? You can indeed build muscle with it. Both will strain your wrist in the same way. He also the co-author of the Muscle & Strength Pyramids, which has been praised by other top hypertrophy researchers, such as Dr Brad Schoenfeld and James Krieger, MSc. So a band is added to the barbell, adding a bit of extra resistance at the top, keeping it challenging throughout the entire range of motion. To be totally honest, the man is a bit of a buffoon and I don’t like his bashing of other effective workout systems in his videos. You can also track your progress with the X3 bar workout tracker app. But what’s especially interesting is that having higher levels of glycogen in our muscles seems to boost our rate of muscle growth (study, study, study). That said, I’m open to the possibility that I would get the same result by lifting heavy free weights to failure, limiting myself to 7 or so exercises daily as well (i.e. But again, if we look at the research comparing training at longer vs shorter muscle lengths, it doesn’t show that it’s impossible to build muscle by training at shorter muscle lengths, just slower. Anyone want to buy a brand new in box X3? Just couldn’t really get behind it. The women using the exercise machines gained twice as much lean mass and lost twice as much fat, but the results didn’t reach statistical significance, and so we can’t draw any conclusions. Resistance training is great. Are 3-Day Push/Pull/Legs Split Routines Good for Building Muscle? It’s not ideal for building muscle, but it still feels like a rigorous way of training, and so a lot of people really enjoy it. But the point is, similar to training with variable resistance, it’s not that eating a ketogenic diet can’t work, it’s just that there’s no evidence showing an advantage, and quite a bit of evidence pointing towards at least a slight disadvantage. Results always come from a mix of different factors. Of course, there is more than a way to set up these resistance bands, as we will discuss in the workout section. And ‘experts’ are a dime a dozen in this industry, all with something cross to say about anything that doesn’t fit their program or experience. This versatile bow and resistance band kit by Gorilla Fitness is an all … Even a $50 discount isn’t going to help. Probably not. Weight loss folks using fasting/carnivore. And we try our best to teach you how to build muscle and get strong in a way that maximizes your rate of muscle growth while minimizing your risk of injury. To echo Jonathan, thanks so much for this article! No. It has one of the most high-quality resistance bands and plate. It’s the least beneficial resistance curve for building muscle. I’ll also point out that Dr Jaquish isn’t cherrypicking research that proves his point, he’s referencing research that doesn’t prove his point. The chest press he does looks like a JM press—a popular triceps exercise. So over time, the issue will probably go away. HIIT training has been proven to increase GH and testosterone and also burn more adipose through EPOC. I think the company makes a lot of claims that are misleading (including claims with Fortagen). Sporting an Olympic style bar with smooth rotation and internal bearings, the bar provides the wrist with the optimal-safe neutral position. The x3 bar system cost approximately 550$. I also walk 2 miles, row 10 minutes, and include 4 core exercises after. Bands do not build bigger muscles. Fitness equipment is worth investing in, I think. The bar has a well made substantial feel. Watched some Jaquish videos. It’s a slightly more convenient way to use resistance bands. This whole article is based on bullshit. 4) Similar theory (progressive resistance) like using those heavy cow … The idea is that by going beyond failure, we do a better job of thrashing our muscles, and so we can stimulate more muscle growth. So with a bench press, when you’re done, you’re done. And in either case, the research still suggests that there’s a benefit to loading our muscles heavier at longer muscle lengths. I’m interested in the X3 to avoid further injury, and avoid overloading my joints. I love min-maxing workout routines. I’ve been there, too. This is true whether using a barbell with weights or using the barbell attachment that the X3 has. It’s not because I don’t think the X3 Bar works, it’s because I think the claims being made about it are wrong. Now, that you have an idea on what the product is. This goes back to the controls of what limiting studies we have, and the infinite variables with nutrition and lifting protocols that can skew a final result. 99 The Body Boss Portable Gym uses a system based on resistance bands. I wasn’t eating enough calories. Realme X3 Super Zoom Review The Realme X3 Super Zoom is another high-powered, mid-range phone that wants to tempt you away from spending big … Thanks Shane! A simple set of loop bands is quite versatile, the quality is very high, and they’re durable. Many people find that the product is overpriced and it’s a lot of money for just a set of bands, a bar, and a footplate. The handles also allow you to do deficit push-ups, which are even better for building muscle. With other lifts, such as the barbell row, the lifts get harder at the top of the range of motion. No. I’ve found that the fitness and nutrition fields are brimming with ‘experts’ who have biased views and countless studies to reflect opposing thoughts. To get the x3 bar carrying case, you need to pay an extra 50$. This is 10x better than boring weights or machines, and with no joint damage. And now it’s back again. That evidence doesn’t exist. But competition is good for the market. I’d also argue that barbell and dumbbell training is actually quite easy and convenient. My business partner, Jared, had the same issue as you. The good news is that once you’re using good technique, the stress of holding and pushing weights, bands, or bodyweight will help to strengthen your wrist joint, bones, tendons, and muscles. I say go for it, man . Hypertrophy Training Volume: How Many Sets to Build Muscle? The X3 Bar is a device that looks incredibly simple. That isn’t true. It has been an absolute game changer for a busy guy who is still recovering from nerve root injuries. It all depends on how close to your genetic muscular potential you are. It took a group of sedentary middle-aged women and compared their muscle growth after 10 weeks of either using resistance bands or exercise machines. That way the chest is trained under a deep stretch, stimulating something like twice as much muscle growth. It kicks off with a 5-part series about how to build muscle more leanly, gain strength faster, and improve your appearance. Hey Trevor, That’s a good question. These and other types of exercises are supported by the X3 Bar and Gorilla Bow resistance training systems. Again, this flies in the face of most research, which shows a strong and clear benefit to the consumption of carbohydrates for building muscle. So it’s a win-win. I will be taking that path. For another perspective, I asked Greg Nuckols, MA. I don’t think it will help in your specific situation, though. But it was enough. Just want to say that these articles are tremendously helpful, well-balanced, and demonstrate a great way of addressing differences in a way that is respectful – quite the accomplishment in our age! Their strength shoots up and the lifts start to feel more comfortable. Actually, I’ll be honest and say I’ve never seen resistance bands that can offer more resistance than these. Now, I’m not a professional, but I did read up/watch videos/look for advice… and nothing changed the free weight stall. Because you’re using variable resistance, you are firing muscle stabilizers the whole time, which, according the the X3 Bar creator, Dr. John Jaquish, increases growth hormones…which gets you more muscle gains than using static weights. But will he look awesome in time for his wedding? You only need the peak contraction. I was one of the guys who commented about X3 a while back. Marco Walker-Ng is the co-founder and strength coach of Outlift, Bony to Beastly, and Bony to Bombshell, and is a certified trainer (PTS) with a Bachelor's degree in Health Sciences (BHSc) from the University of Ottawa. Hey Ron, yeah, that’s the kind of situation where resistance bands shine. The X3 Bar has what they say are specially engineered bands that are 50-100 time stronger than normal exercise bands. I saw great progress. So our argument isn’t that resistance bands are bad for building muscle, just that these claims that they’re better for building muscle are misleading. Probably not. With resistance bands, some muscles are easier to train than others. Regarding the lack of research on resistance bands, yes, I agree. Training with resistance bands is not new to fitness. This heavy-duty base is made of high-quality polyethylene and has a weight capacity of 500 pounds. We’re lifting real objects, which feels quite natural and intuitive. I actually don’t see a huge problem with that, especially if we’re talking about it more casually, and especially if we’re talking about people who are still relatively far away from their genetic potential. Tweet. I don’t know. That means they allow you to build and tone different muscle groups without the need of getting multiple bulky machines and accessories. That’s the idea behind the T-bar row machine. Shane Duquette is the co-founder and creative lead of Outlift, Bony to Beastly, and Bony to Bombshell, and has a degree in design from York University in Toronto, Canada. Except, perhaps, for the fact that free weights are so popular right now that they’re sold out everywhere. I just don’t agree with the assessment that free weights are clearly better, when there are actively thousands experiencing growth beyond free weights, sharing their stories on X3 forums. I really appreciate the thoughtful writing and nuance that goes into these reviews. 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