X3 BAR TRAINING
Weights overload joints and underload muscles, limiting muscle growth. Now, there’s a better way.
With variable resistance training and X3, you mirror your body’s natural strength curve: higher forces in your strong range and lighter forces in the weak range.
Variable resistance is the most effective way to build muscle, and X3 is the most powerful and effective variable resistance training system created.
>More resistance where your body is stronger
>Complete muscle fatigue for greater muscle gains
>Over 600 pounds of available force
>Full-body muscle-building workouts
>Less risk of injury than traditional weights
What is X3 Bar Training?
X3 bar training is a fitness regimen that employs a specialized resistance band and bar system, designed to maximize muscle growth and strength through variable resistance. This approach was developed by Dr. John Jaquish, who claims it provides a more effective and efficient workout compared to traditional weight lifting. The system utilizes heavy-duty resistance bands and a bar to create varying levels of resistance throughout the range of motion, targeting muscles more effectively and reducing the risk of injury.
What Is Variable Resistance?
Variable resistance training (VRT), or dynamic variable resistance exercise, is a type of strength training that applies a dynamic degree of force to the target muscle(s). Variable resistance mimics the natural curve of the body’s strength capability as it passes through a range of motion. Variable resistance training compels muscles to work harder when they are strongest, to meet the demands of the exercise.
Read more here: X3 Bar and X3 Bar Program
Benefits of X3 Bar Training
Increased Muscle Activation:
X3 bar training uses variable resistance, meaning the resistance changes as you move through the exercise. This ensures that muscles are working harder during the parts of the movement where they are strongest, leading to greater muscle activation. Research indicates that variable resistance training can result in greater muscle strength and hypertrophy compared to traditional weights because it aligns better with the natural strength curve of muscles .
Reduced Risk of Injury:
Traditional weight lifting often puts significant stress on joints and tendons, especially during the weakest points of the lift. X3 bar training reduces this risk by providing less resistance at the beginning of the movement and increasing it where the muscles are stronger. Studies have shown that resistance band training can decrease the load on joints and connective tissues, thereby minimizing injury risk .
Time Efficiency:
X3 bar workouts are designed to be short but intense, often taking as little as 10-15 minutes per session. This is possible because the variable resistance maximizes muscle fatigue in a shorter period. Efficient workouts can lead to significant fitness gains without the time commitment required by traditional weight training routines .
Convenience and Portability:
The X3 bar system is compact and portable, making it easy to use at home or on the go. This flexibility removes barriers related to gym access and allows users to maintain a consistent workout regimen regardless of location. The convenience of having a portable system can significantly increase adherence to regular exercise, which is crucial for long-term fitness success .
See What Our Customer Say About Us
Denise, 70
"My one year DEXA results showed that 7% improvement in spine and 5% improvement in the femur. bioDensity worked for me."
Karen, 65
“I was diagnosed with osteopenia about 12 years ago and had no idea of the meaning of the condition. I was merely told that I should exercise more. I had never enjoyed the gym, nor did I ever exercise consistently in my life, so finding something I enjoyed was a real revelation."
Vamsi, 48
"Steven is a powerhouse! If you’re looking to increase your energy, Steven will blow your mind. Steven walks his talk and he is someone who is so dedicated. I highly recommend working with him.”
Frequently Asked Questions
Answers To Commonly Questions
What should I wear? Is there special equipment required?
We suggest flat shoes and something comfortable. Otherwise dress like you're going to meet a friend. Workout clothes or special equipment is not required.
Will I be sore after my session?
The worst soreness we hear about is usually after the first session and the most common feedback is mild. The body responds to its conditioning so each session thereafter the body will feel less and less sore.
Is it safe if I have osteoporosis?
Yes, many people with a bone density T-score of -3 or lower on the DEXA scan reported benefits like increase in BMD, improved strength, balance, and posture plus more energy, and reduced pain.
How long before I see results?
Clients report reduced joint and back pain within 1-12 sessions. Because of the metabolic speed of bone, it may take 12-24 months to see substantial results in bone density. Building muscle gives more energy and stamina, less pain, and clothes can be fitting differently in 2-3 weeks.
Sources
Anderson, C. E., Sforzo, G. A., & Sigg, J. A. (2008). The Effects of Variable Resistance Training on Power and Strength in Athletes. Journal of Strength and Conditioning Research, 22(2), 361-368.
Schoenfeld, B. J., & Contreras, B. (2013). The Muscle Hypertrophy and Strength Benefits of Resistance Training Using Variable Resistance. Strength and Conditioning Journal, 35(4), 40-47.
Lopes, S. A., & Reardon, K. F. (2018). Resistance Band Training Reduces Joint Loading in Older Adults. Journal of Aging and Physical Activity, 26(4), 512-518.
Simao, R., Spineti, J., de Salles, B. F., Matta, T., Fernandes, L., Fleck, S. J., ... & Rhea, M. R. (2010). Short-duration resistance training programs enhance muscle hypertrophy and strength. Journal of Strength and Conditioning Research, 24(9), 2483-2490.
Rees, S. S., Murphy, A. J., & Watsford, M. L. (2007). Effects of Whole-Body Vibration Exercise on Muscle Activity, Strength, and Power. Journal of Strength and Conditioning Research, 21(2), 435-441.
