Updated 3/25/24. Have you seen the ads for the X3 Bar Elite exercise system on Instagram or Facebook? How about YouTube videos? I've seen a lot of ads for the X3 Bar system, so much so that I got curious. I wrote this unbiased X3 Bar review to help you decide if it's right for you. No hype. It is just me breaking down the claims and revealing the good and not-so-good about them. Who makes X3 and does it really work? Is your best body just a few weeks away from you using the X3 Bar system? Let's take a look at the claims and evidence and find out if it's right for you. Affiliate Disclosure: This site may earn a small commission from purchases you make. See the affiliate disclosure page for more insights.
What Is The X3 Bar System?
The X3 system also called the X3 Bar is a home exercise training device and 12-week program created by a biomedical engineer. It uses heavy-duty elastic tubing and a 23.5-inch long steel bar, allowing you to perform various exercises designed to increase muscle mass, strength, and bone density.
X3 Bar System Complete Home Gym
There is also a foot placement plate that you stand on, which allows you to perform lower-body exercises. Some of the exercises in the X3 Bar 12-week program are familiar to many such as:
- Standing chest press
- Standing Upright row
- Triceps pushdown
- Front squat
- Deadlift
- Bent over row
- Biceps curl
- Calf raise
- Standing shoulder press
Each X3 exercise consists of only 1 set performed to absolute fatigue. Can you do more than 1 set? Yes, but it's generally not needed according to the company. Going to absolute fatigue appears to be very important to how well X3 Bar works.
The X3 Bar system comes with a 12-week exercise program. Different exercises are performed each week. There are videos that describe how to do each of the exercises. As I watched the videos, a few of the exercises I'd caution with, such as:
- Overhead press
- Bent over row
- Triceps pushdown
My thoughts on these were related to using proper form, band placement, and maintaining a constant grip on the bar.
What Is Variable Resistance?
To understand how the X3 Bar system works, I need to tell you about variable resistance. This phrase comes up a lot on the X3 website and in videos. Variable resistance occurs when the resistance (tension on the muscle) changes (varies) as you perform an exercise. The resistance is less when you start to perform a rep and it's mostly when you're at the end of the rep.
Clench fitness bands. Quality made
For example, if you perform the standing chest press exercise with the X3 Bar, the latex fitness bands give you less resistance when you first start to push. As you push forward, the resistance increases as the fitness bands are stretched.
When you are at the top of the rep (when your elbows are almost fully locked out), the X3 bands give you the most resistance /tension.
Variable resistance machines are very common in fitness centers. Most of the chest presses, leg presses, shoulder press machines, etc. I've seen are variable resistance machines. They gave you more help where you are weakest and less help where you are strongest. The same thing is also true for X3 latex fitness bands.
Variable resistance machines like X3 Bar are different than free weights. Free weights – barbells and dumbbells – give you constant resistance. For example, if you do a biceps curl with 25-pound dumbbells, the resistance is 25 pounds when you start the exercise and 25 pounds when you finish the exercise. It's constant. It does not vary.
With the X3 Bar system, the philosophy is variable resistance is better because it puts less stress on your joints where you are weaker and more stress at points in the range of motion where you are strongest. This might reduce the risk of injuries. It does make some sense.
The debate of what's better – variable resistance or constant resistance – has been going on for a long time. While both sides of this debate have their points, I'll just say they both make some sense.
Who Makes X3 Bar?
The company is called Jaquish Biomedical. An older name that is no longer used is Titan Biomedical (TitanBiomed.com). This site redirects to the Jaquish Biomedical website. Jaquish Biomedical is the company's official name. It's named after the owner of the company, Dr. John Jaquish.
Jaquish Biomedical describes itself as a “research and development group that applies new findings in human physiology to physical medicine and rehabilitation device design.”
X3 Bar Company Address
Jaquish Biomedical is located at 108 New Mohawk Road, Nevada City, CA 95959. The official website is JaquishBiomedical.com.
Contact X3 Bar
The customer support phone number is (530) 470-6156.
The customer support email address is support@jaquishbiomedical.com.
Better Business Bureau Review
The company has earned an impressive A rating from the Better Business Bureau (BBB). Although not BBB accredited, it actively addresses customer complaints lodged on the BBB website, demonstrating its commitment to customer satisfaction—a noteworthy advantage.
Who Invented X3 Bar?
Dr. John Jaquish invented X3 Bar Elite and the 12-week resistance training program. His LinkedIn profile states he holds a Ph.D. in biomedical engineering from Rushmore University. His personal website is JohnJaquish.com. Before he invented X3 Bar, he invented a device to reverse his mother's osteoporosis.
Dr. Jaquish's Book
Before creating the X3 Bar, Much of Dr. Jaquish's efforts were directed to improving osteoporosis – definitely laudable. The device is called OsteoStrong.
He's also the author of the book, Weight Lifting is a Waste of Time.
Can You Reverse Osteoporosis?
In the videos above, you saw how Dr. Jaquish reversed his moms' osteoporosis. Some of you may have wondered if osteoporosis can really be reversed. Yes, it can be reversed. I have seen the before and after bone scans of women who used to have osteoporosis. After a year or two of the right kinds of exercise, their bone density had improved so much, they no longer had the disease.
I know this comes to as a shock to some people. We rarely hear of diseases being reversed or cured anymore. I would not say exercise can “cure” osteoporosis but I don't mind saying this disorder can be reversed. While we are on the topic, diabetes can be reversed too.
X3 Clinical Research
Does the X3 Bar training system have any clinical proof it's better than free weights or machines or body-weight exercises? I cannot locate any peer-reviewed clinical research on the X3 Bar itself. The company has stated they are in talks with several universities to conduct research. Hopefully, in the near future, we will have the results of the studies.
That said, I can say with confidence the X3 Bar will stress the muscles and help them grow stronger. The same is also true for anything which overloads the muscles. Is X3 Bar system better? I can't yet say.
Does X3 Bar Raise Growth Hormone?
Growth hormone makes things -like muscles- grow. It also does a bunch of other things too. In some of the exercise videos and the website, growth hormone has come up. So can the X 3 Bar raise growth hormone levels? In this video, Dr. Jaquish discusses growth hormone and the X3 system.
In the video, Dr. Jaquish mentions a study he published – a meta-analysis (a study of other studies) of exercise and growth hormone. Here is the study he's referring to in the video. I agree there is probably a relationship between what he calls “whole-body stability firing “ and HGH release.
I take whole-body stability firing to mean, the more muscle used at the same time, the greater the HGH production. In other words, I'd expect more growth hormone release from a deadlift than a biceps curl.
But, the study does not appear to have used elastic fitness bands or the X3 exercise program. The research appears to involve:
- Free weights and machines
- Sprinting
- Whole-body vibration training
It's possible elastic band resistance training might create a similar release of HGH as those other exercise programs.
On the website X3Home.com this statement is made:
“Within weeks you will see the fat simply melt off of you. This is HGH doing the work for you. Your best body is just a few weeks away.”
While they don't actually come out and say it, the hint is X3 Bar exercises will raise HGH (human growth hormone) and burn off body fat. This is just good marketing. On the X3home.com website, they even make references that HGH helps with:
- Glowing skin
- Happier moods
- Deeper sleep
- Increased libido
- Thicker hair
- Organ health
These might be some of the benefits of HGH, but I doubt X3 Bar will help your hair grow thicker. You get my point; HGH benefits may not be the same as X3 Bar benefits. I'm sure nobody would think so, but just in case, I wanted to say it.
I can understand how using big muscle groups (chest, legs, etc.) might stimulate the production of HGH. But unless I see clinical proof showing X3 Bar raises growth hormone, I can't know for sure. The same thing is true about the statement, “your best body is just a few weeks away.” How many weeks is a “few?” Is it 3 weeks – or 24 weeks?
And what about “fat melting off of you?” Again, there seem to be no published clinical studies of X3 Elite training system and fat loss. If it's out there, I can't find it.
To be fair, I understand the company is not marketing to me. They are speaking to the average person who may not have a science background. My goal in bringing this up is to not confuse anyone or attack the X3 Bar. My desire is to try to give you answers free from marketing hype.
I want you to make the best decision and be happy with your purchase.
On my other website, I've reviewed many growth hormone supplements.
What Does X3 Bar Stand For?
My guess is that the name is a reference to their claim that you can build muscle 3 times (3x) faster than with machines, free weights, etc. See the next question…
Can You Gain Muscle 3X Faster?
It's sometimes said X3 Bar will help you gain muscle 3x faster than with free weights or machines. Is this really true? I can't say either way. I have not seen clinical studies directly comparing X3 Bar training program to using free weights or machines. While strength will be improved, the results will likely be greatest in those who are just starting out compared to more advanced lifters.
Hey college students: This would be an excellent thesis or dissertation project. If anyone does this research, let me know what happens.
Are We 7X Stronger?
Dr. Jaquish has stated we are 7 times stronger at the end of our range of motion (ROM) than when we start. In other words, we are weaker when we start to do a rep and stronger when we are at the end of the rep. I believe he is using his own research when he quotes this statistic. I've never seen this statistic elsewhere.
Because of the way muscle fibers work, it is true we are stronger at the end of the range of motion than at the beginning. So, does this mean we are 7X stronger at the end of ROM? I agree with the basic idea of what he is saying. I'm just not sure if it's 7X stronger.
No Weights. No Cardio. Just X3 – Really?
One of the things I noticed when I watched the X3 Bar workout videos was the idea you don't need to do cardio. Dr. Jaquish says in at least one video he doesn't do cardio. I admit I was not crazy about the subtle downplaying of the health benefits of aerobic exercise.
Aerobic exercise has benefits.
Buy X3 Bar Program
Currently, the X3 Bar home gym is unavailable in stores like Walmart, Bed Bath and Beyond, Target, Walgreens, Costco, Sams Club, Rite Aid, GNC, Vitamin Shoppe, or Kohls. The X3 training system can only be purchased at the X3.com website or through a reseller or distributor.
X3 Bar Price
When this review was updated, the X3 Bar system cost $648.99 (it used to be $499). OK, I'll just say it: X3 Bar is expensive. In this video, Dr. Jaquish discusses the price.
I don't know how much it costs to make a steel bar, let alone a well-designed steel bar such as what they are using. Maybe it costs a lot? I don't know. For the average person considering X3 Bar, I think this is a lot of money to pay for a steel bar with hooks, some latex bands and a foot platform. That's my opinion.
What Do You Get When You Order X3 Bar
Here's a summary of what you get when you purchase X3 Bar system:
- X3 bands
- The steel bar with internal bearings and band-placement hooks (per-assembled for you)
- X3 ground plate
- 12-week training program
- 3 weeks of X3 coaching
- X3 nutrition program
- Facebook Community
X3 Bar Unboxing Video
Here's an X3Bar unboxing video I thought was helpful.
X3 Bar Questions
Here are the answers to several questions I ran into while creating this review. If you have a question I missed, leave a comment below, and I'll look into it for you.
1 Is There Financing For X3 Bar Elite?
Yes. If you use PayPal, you can pay for X3 Bar with multiple smaller payments. Check to make sure, but it appears you'd have 6 months of financing with 0% interest. The company also offers financing via Affirm too.
2 Is There A Military Discount?
The company tells me they offer a 15% military discount which is available at checkout. You'll be asked for your ID for the discount. The discount also applies to first responders too. I take first responders to be police, fire personnel, etc. I'm not sure if that includes nurses, X-ray technologists, doctors, etc.
3 Is X3 Bar Made It America?
Yes. All parts of the X3 Bar are made in the USA. I liked that.
4 What About The X3 Olympic Bar
One of the components of the X3 exercise system is the steel bar. This is sometimes called the Olympic bar in videos. I know some lifters will raise an eyebrow at calling the X3 bar “Olympic” because it's not 7.2 feet long. The bar used here is 23.5 inches long.
The X3 Bar is Olympic-like in that it's made from alloy steel and it has internal bearings that allow the bar to rotate as you perform an exercise. This helps keep your hands and wrists in the
Draper heavy duty resistance bands
correct position while you do the exercises.
5 Can You Travel With It?
The fitness bands should fold up easily, so no problem. If you are flying, however, you probably won't be able to bring the steel X3 Bar on the plane. I'm sure the steel bar will set off TSA metal detectors.
6 The X3 Bar Foot Plate
The footplate (the part you stand on) is made of marine-grade CNC milled Marine Grade HDPE (high-density polyethylene). It's made in America. While that's good, some testimonials in the comments section below have stated the footplate caused the band to fray over time. In response, I believe the company has addressed this concern. Others have told me how they made their own DIY food plates. Given the rise in resistance band training, it's no surprise that companies like ClenchFitness, have entered the area with their own versions.
7 Is X3 Bar Sold Internationally
Clench Fitness Resistance Band Foot Plate
Yes. The product is sold both in the US and Canada, and there are X3 Bar distributors and resellers in many other countries, from Austria to Turkey. See the X3bar.com website for a full list of countries.
8 What About Latex Allergies?
Remember, the X3 Bar elastic bands are made from heavy-duty latex. The X3 Bar might not be right for you if you have a latex allergy.
9 X3 Bar Return Policy
The X3 system has a 30-day return policy. It was originally 14 days but the company extended the return guarantee after listening to customers and my own complaints too.
Before you return X3 Bar, you need to email the company and obtain a Return Authorization Number (RMA number). You can email the company at: support@jaquishbiomedical.com
You must have proof of purchase if you need to return your X3. The product must be in the same condition as when you received it, and it must also be in its original packaging.
The company also states “You will be responsible for paying for your own shipping costs for returning your item. Shipping costs are non-refundable.” This sounds reasonable but, this next part did not make sense to me: “If you receive a refund, the cost of return shipping will be deducted from your refund.” Why does the company deduct the cost of return shipping from your refund if you paid the return shipping cost? When in doubt, email the company for clarification.
Consider adding tracking and insurance when you return the product. This will protect you if it gets lost in the mail. On the Better Business Bureau website, one person stated that it cost $160 to return his order.
10 How Long Do The X3 Bands Last?
I asked this question during a Facebook chat. I was told the X3 elastic fitness bands should last at least 9 years. That's really good. I was also told since this is a new product, they don't have much of a need for replacement bands yet. This makes sense.
11 What Are The Resistances Of The X3 Fitness Bands
Here are the resistances of the X3 Bar fitness bands:
- Super light band: 15 to 50 lbs, then doubled over 100 lbs
- Light weight band: 25 to 80 lbs, then doubled over 160 lbs
- Middle weight band: 50 to 120 lbs, then doubled over 240 lbs
- Heavy weight band:60 to 150 lbs, then doubled over 300 lbs
- Elite band: (may be sold separately): 200 to 300 then doubled over 500
You can also combine fitness bands together for greater resistance.
Obviously, these are approximations. Also, remember the tensions of the fitness bands (the resistance) increases the more you push or pull. The tension is lowest at the start of each movement. The tension is greatest at the end of each movement. This is similar to any other rubber band you have pulled on.
The company says – and I agree – to not get too wrapped up in the resistances of the bands. Focus instead on doing the exercises slowly with good form. I also liked the lack of emphasis they placed on counting reps. Just do the exercise properly to fatigue and don't worry so much with counting reps.
12 Replacement X3 Bands
The X3 Bar system is pretty new, so the fitness bands are unlikely to need replacing it anytime soon. I'm confident the company will have replacement X3 bands available in time. From a YouTube video, I discovered the X3 fitness bands at one time came from a company called IronWoody Fitness. Depending on the cost of replacement bands, this may be an option if you ever need them.
I also found many high tension bands on Amazon too.
13 How Much Resistance Do The Fitness Bands Provide
As can be seen in this video, it appears X3 fitness bands provide a high degree of resistance – over 500 pounds if needed.
Dr. Jaquish says the steel Olympic bar can withstand over 1000 pounds. That's more than enough for most people.
14 What Is OsteoStrong?
Osteostrong is another company Dr. Jaquish is involved with, along with motivational guru Tony Robbins. Recall from above, Dr. Jaquish reversed his mom's osteoporosis with a device he developed. Much of his research has been with bone health.
The device depicted on the OsteoStrong website (osteostrong.me) looks like what Dr. Jaquish used to help his mom. As far as I can tell, there seems to be no connection between OsteoStrong and the X3 Bar training system.
OsteoStrong video
Here's a different take on OsteoStrong Claims.
15 Weight Loss And X3 Bar
If you only do the exercises, I'm not convinced you will lose a lot of weight. If weight loss is one of your goals, you will have to also follow the X3 Bar nutrition program – or some other lower-calorie eating program. One of the things most people don't know is exercise – by itself – is not very good for weight loss. Most people just don't burn enough calories. I think the same thing is true for 10-minute X3 Bar workouts too.
I've looked at some of the X3 Bar nutrition program videos on YouTube. They put a lot of emphasis on cutting out sugar and junk food from the diet and increasing fiber. An emphasis is also put on the glycemic index too. The Glycemic index is a rating scale that rates foods according to how quickly they raise blood sugar. The glycemic index has been around for a long time.
I think that advice about reducing added sugars, increasing fiber, and using the glycemic index is really about eating fewer calories. Exercise doesn't burn as many calories as you think. So if losing weight is your goal, you have to eat fewer calories.
You can definitely reduce calories by increasing fiber (which has no calories) and eating less junk food. Fewer calories is the secret behind every diet you have ever heard of too.
What About The X3 Supplements?
Jaquish Biomedical has branched out into selling its own line of dietary supplements. One product is called Fortagen, an amino acid supplement that is said to be better than other types of protein. The supplement appears similar to the MAP amino acid supplement.
See the Fortagen Review for more insights on this supplement.
X3 Bar Testimonials
There are several X3 Bar reviews online. Some people are saying some pretty impressive things. For example, at 2:08 minutes into this video, Dr. Jaquish hints he put on 30 pounds of muscle in 1 year when using the X3 device:
OK, I'll believe him when he said he put on 30 pounds of muscle in a year. I have no reason to doubt him. I'll just point out, he was a pretty muscular guy to begin with.
He was a muscular guy before he invented the X3 Bar system. He didn't start off as a 90-pound weakling and turn into the big guy you see in the X3 Bar videos. I just want to point this out in case you did not know.
Another video I liked was this one from the YouTube Channel LifeSpan and Longevity:
For the average person using the X3 Bar training program, I think this woman's honest review will be more typical of what the average person might experience.
X3 Bar Vs. The Competition
Let's take a quick look at how the X3 system compares to some other popular home gym equipment:
X3 Bar vs. TRX
The TRX is one of the most popular training systems on Earth. It's been around for many years. While no research has compared X3 Bar to TRX, one difference is the resistances used. While the X3 Bar system uses variable resistances, TRX uses body weight resistance.
TRX Home Training System
While TRX could be seen as a form of variable resistance, you're not using elastic bands. Rather, use percentages of your own body weight.
They have in common that both brands of equipment are lightweight and can be stored easily. Both also do not take up a lot of room either. The TXR will need something stable, like a door to hook it around though. The X3 Bar does not.
X3 Bar vs. Sugar Fit Candy Bar
The Candy Bar (also called Crow Bar) by Sugar.Fit consists of a steel bar with a foot platform. It shares much in common with the X 3 Bar except for the price. For more insights, see the full Sugar Fitness Bar review.
X3 Bar vs. Body Boss
The BodyBoss Portable Home Gym shares much in common with the X3 Bar. Both systems use elastic bands, providing variable resistance. Both utilize a bar that the fitness bands hook on to. Both systems also have a footplate too. In addition, both also allow you to do a variety of exercises and are compact.
Body Boss
As I see it, I think where they differ is the tension the fitness bands provide.
To me, the X3 Bar fitness bands look more heavy-duty than the BodyBoss. I didn't try the Body Boss, but I can see the differences in the videos I watched. This is not to say you can't get an effective workout with the BodyBoss. I'm sure you can. I just feel the tension proved by the X3 bands will be greater. On the plus side, the BodyBoss is WAY LESS expensive than the X3 Bar system. This will definitely appeal to many people reading this.
X3 Bar vs. BodyGym
The BodyGym has been around for a few years. You may have seen it advertised on QVC. Like The BodyBoss, the BodyGym also uses elastic fitness bands and a bar to which the bands latch on to. Like the X3, the BodyGym also has several positive testimonials online. You can do a variety of exercises from standing and seated position too.
Where I think they differ is the BodyGym bar is plastic whereas the X3 bar is made of steel. Also, the X3 fitness bands are will provide more resistance. This is not to say your muscles won't burn with the BodyGym. If you do enough reps, they will. Another advantage is the BodyGym is also a LOT less expensive than X3 Bar.
X3Bar vs. Tension Toner
The Tension Toner works on the same principles as the X3 Bar – variable resistance is provided by latex fitness bands and a bar. The Tension Toner bar is actually two pieces that allow for a different type of workout. Like the TRX, the Tension Toner can also be hooked over a door to allow different types of exercises to be performed. It's super portable too.
Here's the Tention Toner on Amazon
X3 Bar vs. Bowflex
The Bowflex is one of the most popular home gyms in the world. It's been around for many years, is durable (I've owned one) and can perform many different upper and lower body exercises. Like the X3 Bar, the Bowflex also provides variable resistance. One way they are different is Bowflex uses PowerRods to provide variable resistance instead of latex bands.
Bowflex Home Gym
Other areas they differ is that the Bowflex takes up more space in your home, you have to put it together and it's more expensive than X3 Bar. Still, the Bowflex is a VERY well-built machine.
X3 Bar vs. Booty Pro
The Booty Pro is a home gym system that uses elastic tubing and a foot placement pad to allow you to do several different exercises. While you can do some of the upper body exercises with Booty Pro, it did not look like you could easily do a chest press exercise.
One advantage is the Booty Pro lets you do hip extensions that work the glutes (booty) and are one of the most popular exercises among women today (and some men too). Hip extensions would the big reason someone would pick Booty Pro over X3. You can't do hip extensions with the X3 Bar.
Here's the Booty Pro on Amazon
How Does It Compare To The Total Gym?
The Total Gym is one of the most popular home workout solutions. With the Total Gym, you can perform over 60 different exercises for both the upper and lower body. It uses your body
Total Gym Exercise Equipment
weight to provide resistance. It's portable and can fold up to slide under a bed if needed. The Total Gym comes in several different models, some of which cost similar to the price of the X3 Bart.
I have used the Total Gym. It's well-designed, sturdy, and easy to use, and the exercises can be challenging.
X3 Bar vs. XBar
Even though they sound similar, the XBar and X3 Bar are not the same thing. I believe the XBar has been around longer. The XBar, by professional snowboarder Damian Sanders, shares some things in common with the X3 such as exercise bands and a sturdy bar. The XBar can double as a pushup bar, which takes the place of a chest press. You can do a variety of exercises with the XBar too.
X3 Bar Safety Workout Tips
- Wear a shirt when working out. Sweat may cause the bands to slide.
- Start with less resistance at first. Practice performing each rep slowly. Get the hang of it.
- Do NOT open your hands when you perform exercises over your head. We don't want the steel bar sliding out of your hands and accidentally hitting you on the head.
- Don't turn your head while performing any exercise. This can hurt your neck.
- Don't press your head forward during exercises. This may hurt your neck.
- Make sure your feet are firmly on the footplate.
- Don't let your elbows go higher than your shoulders when performing the upright row exercise.
- Pull your shoulder blades together when doing the bent-over row. Also, keep your back straight/neutral.
- Despite the “No weights. No cardio. Just X3″ T-shirt I've seen Dr. Jaquish wearing in some videos, I'm going to suggest your weight loss and health results will be better if you do some type of aerobic exercise. Even waking will help.
X3 Bar Elite Likes And Dislikes
After looking at the websites, claims, and videos, here are the things I liked about X3 and things I was not too crazy about.
| Liked | Didn’t Like |
| Lightweight / Quality made | Price ($649) |
| Easy storage | No peer-reviewed clinical research on X3 Bar |
| Exercises are done from a standing position | Return policy |
| Most exercises are multi-joint | References to X3 raising HGH without proof it does this |
| Efficient & challenging | Subtle disapproval of aerobic exercise |
Take this quick synopsis for what it is-my opinions. Your likes and dislikes may be different than mine.
So Does X3 Really Work?
X3 Bar Complete Home Gym
Does the X3 Bar training system really work? If by work, you mean strengthening your muscles, then the answer is yes! There is no doubt you can get a good workout using fitness bands. The fitness bands used in the X3 Bar Elite system are heavy-duty and are likely much more difficult than most fitness bands you've seen before.
While I am sure it will improve your strength, and I like the idea of variable resistances, I'm not convinced 1 set to failure can get you optimal health, fitness, and strength. I'm also not convinced it's better than other variable resistance machines or free weights.
That said, if buying this gets people to do resistance training, then I'm all for it.
If you use it consistently, I'm sure you will get stronger when using X3 Bar training system.
Purchase X3 directly from Jaquish Biomedical
Hi there!
I inherited the X3 system (the old version, not the X3 Force system…I’ll touch on that later) from a family member. They seemed to have decent results with it but commitment was an issue for various reasons. Point is, I got it for free.
I’ve been using the X3 system for a month now, and as someone who has *never* done any strength training besides lifting 5kg weights for a few days of the year and a few pushups, it…seems to be making a difference? My biceps have certainly grown, and I think I’ve lost some weight, but that might be from a recent dietary change. It’s still early days, obviously.
After doing the deadlift and bent row for the first time, I had a lot of back pain and went to see a physiotherapist. My back was very stiff because, despite exercising semi-regularly, I work an office job. My back pain went away a few days later after he worked on it. I haven’t had anything approaching that pain since.
I bring this up because the physiotherapist recommended I stretch before training, while Jaquish recommends stretching afterward.
What I like about it, even if it is less effective than going to the gym, is that it’s far cheaper than the gym (free for me), apparently safer, and easy to commit to.
But I’ve been doing some sleuthing, mostly out of curiosity. Particularly about Jaquish’s involvement in OsteoStrong. I have not read the academic papers yet, but several people have called them into question, and apparently the meta-analysis was retracted in 2018: https://journals.lww.com/nsca-jscr/fulltext/2018/11000/effects_of_variable_resistance_training_on_maximal.37.aspx
My concern is primarily safety. That was a big part of the appeal of X3 to me. I’m doing this to get healthier, and only 10% for ego 🙂
You mentioned that the Chest Press seems dangerous. I would not have a clue. I’m wondering if there are a set of recommended exercises that could be done with the X3 or other similar resistance band exercises, particularly something safer than the Chest Press.
The website has been completely revamped recently. The videos have been completely re-recorded, and I think the form for the deadlift has changed. These are the exercises:
Push:
1. Chest Press
2. Tricep Press
3. Overhead Press
4. Front Squat
Pull:
1. Deadlift
2. Bent Row
3. Bicep Curl
4. Calf Raise
You need a customer account to access the videos for the exercises, and they’re hard to download unless you know how (I have a local download of them).
What I want to know is, are the exercises safe? Anything I can do to make it safer? Obviously I’m not asking for a professional opinion or medical opinion, but maybe some general information. I’ll show the physiotherapist some clips of the videos next I see him.
Hell, maybe pushups would work on the same muscles?
Thanks for the review!
—
On the X3 Force…
The X3 website is now selling something called the “X3 Force” and “Smart Gym” system. The bar alone costs three times as much as the Elite bar, with the whole system being a few hundred dollars more (which includes the groundplate and resistance bands). The reason behind this is that the bar is now an IoT device, it seems. It connects to the Android or iOS app, which costs $14.99 a month, and tracks your reps automatically. While that’s kind of neat, it’s really expensive. A crazy asking price for the app, in my opinion (and recurring, too!).
Hi Jam,
Thanks so much for sharing all that you wrote. That is great that you were gifted X3 for free! I was not aware about the revamping of the website or changes to the exercises.
About stretching, The research Ive seen appears to show stretching before and after exercise increases flexibility about the same as stretching afterward. So on the surface I would agree with Dr. Janquish on this however the fact that you were injured makes me want to side with the physiotherapist.
Id also suggest some warming up prior to stretching. Most people don’t stretch very long so a low intensity warm up (something aerobic like walking etc) may help too.
The deadlift and bent over row are complicated movements and may lead to injuries if not performed correctly or if the intensity is too great to start off with. Both can put stress on the low back. If are you still seeing the physiotherapist, I wonder if the therapist can show you how to do a deadlift and row with the X3? Sometimes having someone watch us do an exercise can provide feedback that we might not get on our own.
I don’t recall saying the review the chest press was dangerous. I wondered if the during triceps pushdown the bands might put stress on the neck if the band slips upward toward the cervical spine. Pushups are a great exercise that work a lot of muscle.
I was not aware of the X3 app so thanks for brining that up. I can see how the app can track workout progress which Im sure will appeal to many. Its a wee bit pricey for my tastes but Im sure others may see its usefulness.
Thanks for linking to the study that was retracted. The original paper stated that variable resistance resulted in greater average strength gains than traditional weight lifting with free weights.
The retraction stated that an honest error lead to an invalidation of the results. Sometimes this happens and I appreciate the authors doing what they did.
Im not sure if the paper applies specifically to OsteoStrong (it is not mentioned in the original study). As I understand it Osteostrong involves isometric force production rather than variable resistance. I would have to look more into this. Maybe someone reading this can shed light on this?
Some of research I have seen generally shows that when beginners start an exercise program, free weights and variable resistance seems to results in similar strength gains. That said not all studies show this. Some reports free weights are better.
That said, in a world where most people do not do resistance training I’m of the opinion to use what you have access to, whether its free weights, body weight exercises or things like X3. There is much benefit to building and maintaining muscle esp as we grow older.
As for what X3 excesses are safe. Generally they all are safe. It just depends on what your limitations, strength and prior injuries. Generally I do like big muscle group exercises like chest press, deadlifts etc because they are more time efficient and also involve the smaller muscles. You said some of the exercises have changed. Id have to look at the changes to speak on that.
Maybe someone who is reading this who has seen them can comment further?
Since you are seeing a physiotherapist, who knows your injuries and health history, I would take X3 bar into your next session and see what he/she thinks is most appropriate for you.
I hope some of this helps Jam. Keep me posted on your progress and reach out again if I can be of further assistance
Thank you for the great, speedy response and suggestions!
I think I have the hang of the deadlift by emulating the models in the video, but I’m not completely solid with the bent row yet. I’ll see if the physiotherapist can help with that.
With regard to the paper, the Outlift X3 review talked about it: https://outlift.com/x3-bar-review/
I cannot find this study cited in the “Weightlifting is a Waste of Time” book, though (the book has hundreds of footnotes). Regardless, I think resistance training has other big benefits even if it isn’t *more* effective than traditional weights. Still, I’ll have to follow up on some of the studies cited as I read the book, just for my own curiosity…
With regard to the Chest Press, I actually saw someone in the comments mention that it might be bad on the back. My bad, you didn’t say that in the review. I have the old and new Tricep Press videos (but in the old video, he mentions this is the “new” Tricep Press form compared to the older one where it’s positioned around the neck, so there might be even older videos than that).
I appreciate the encouragement! If I remember to, I’ll comment a small update in 2 months after the 12-week program. (I’m not taking the supplements or committing to eating a particular amount of meat).
Thanks Jam, I will look forward to your update in a couple of months and I will look at that other review too.
I agree most probaly don’t need the supplements. Here is my reivew of the Fortagen amino acid supplement
https://supplementclarity.com/fortagen-review-research-and-ingredients/
Your comments that the muscles are stronger at the end of a range of motion due to how the fibers work is completely wrong. Muscles are stronger in the elongated position which is typically the first 30-40% of the rep range of motion – because the fibers are in series rather than overlapping. This is proven science.
The resistance curve should provide the maximum resistance in the early phase of a rep range (from 10-40%) to match this strength curve. There are numerous recent studies that prove than hypertrophy (muscle growth) is greater when the elongated or stretch position of a muscle is loaded more than the contracted position. This flies in the face of resistance band claims where the resistance curve is the opposite.
The only reason you can push more in the extended range has nothing to do with the muscles but everything to do with physics i.e. lever arms & the angle of resistance. X3 works, I use it in conjunction with Unitree Pumps (cable resistance) & other resistance band exercises, as do all exercises & workout routines if done consistently & with correct form.
This comment is about correcting some of your reasoning. Other than that it’s a great article, thanks!!
Thanks Jeffrey and I wish you much success!
Gary Strong purchased this for some of his friends, they all did really well within 12 weeks & we all continue to use the X3.
Amazing product and thank you Gary Strong, very kind of you.
Kev
London
The only way your review in my mind would hold water is if you had done the 12 week program. Compare it to another 12 week program. Otherwise it is just an unqualified opinion. Do the 12 week program and then let’s talk. Compare notes and see where we stand.
Shane, I appreciate your feedback however I’ll respectfully disagree as I am well qualified to review this product. Doing what you suggest would amount to a testimonial, which the internet is full of. I reviewed X3 and the claims based on what I know as an exercise physiologist. If you read the review, you will see that I said it will improve muscle strength and said as much in the review.
Just a quick update everybody. I purchased X3bar during the pandemic when the gyms closed. I started with 1x a week and built up to 3x times a week which I still do now. My strength has improved so that I can now do 25 pushups at once (I could only do 5 before) and I’m able to work around the house lifting and walking with wheelbarrows of dirt as I do gardening. Not bad for a 62-year-old guy. The gyms opened back several months ago and I never went back. I just use X3 and it’s been a blessing.
Ronald, that is great news to hear! I’m really glad you are doing so well with X3! 25 pushups is fantastic!!! I wish you many years of continued success 🙂
Joe,
I liked this article. Your pursuit of an unbiased and objective opinion is refreshing!
One comment I have is on the research X3 references.
In his book “Weightlifting is a Waste of Time”, John references a number of studies to back his product (For anyone reading this, be aware while reading the book it is largely marketing, but does provide solid nutrition advice and does provide some research to back its claims in my opinion). One of the main studies he references shows a correlation between the use of resistance bands while weightlifting and better strength gains^1 (Excuse my unformatted citation).
The study uses two groups of college athletes, one group performs strength training, the other strength training with resistance bands, the study concluded that the use of resistance bands or variable resistance training improves strength gains. It does make note that the results may simply be due to the fact that they introduced a different training technique to the one group, which has been proven elsewhere to improve results.
MY POINT IS THAT HIS BOOK AND THESE STUDIES PROVE THAT THE USE OF RESISTANCE BANDS WITH FREE WEIGHTS IMPROVES STRENGTH GAINS, but it doesn’t necessarily prove that resistance bands are better than free weights. Similar to how you mention the inference with X3 bar and HGH, the book implies that this study proves the X3 system, but they are different in the sense that X3 system does not include free weights.
Let me know what you think.
References:
1. THE EFFECTS OF COMBINING ELASTIC AND FREE WEIGHT RESISTANCE ON STRENGTH AND POWER IN ATHLETES. COREY E. ANDERSON, GARY A. SFORZO, AND JOHN A. SIGG
Exercise and Sport Sciences, Ithaca College, Ithaca, New York
Hi Shaun, thanks so much for your insights. While I do think the X3 Bar is a good product I, like you, question some of the statements Jaquish makes regarding the science. You bring up a good point about resistance bands with free weights. Free weights + resistance band results doesn’t necessarily prove resistance bands- alone -are as effective as free weights. They may or may not be. We just need studies. I’m sure, someday someone will do a study on this.
I have been using the X3 for over a year now. I’m 72 and have been working out for about 50 yrs now. I won a body transformation contest of over 40 category when I was 52. Won $5k. I believe in his system but I was also taken back by the price so I bootlegged it. Found a very similar bar on Amazon for around 60 bucks. Bought some bands and already had a platform. I wrapped a towel around it for wear cause I did have one snap on me. You can download his whole workout with video tutorial for free.. Yes it’s a good workout and I believe I am stronger.
Walter, so glad to hear you are still working out and making gains! Congrats on winning that transformation contest too! 🙂
Where can I download his workout for free. I bought a used X3 bar system and only buyers can login. Please provide a link. Thank you in advance.
I had the same issue. I tried to get back on the system, could only log in. But, couldn’t get access to the program any longer. I sent them a message about that yesterday. I just happen to see this, from the other comments and thought I would mention it. I purchased the system almost 2 years ago. I’m not sure why I’m no longer allowed back into the system. Anyway, if there’s is a link I can download, I would surely love to have it too.
where?
I just spent over an hour reading this review and all the comments. I want to thank everybody who chimed in with their experiences and thoughts on both sides of the argument. As several others have commented, I was put off by the price of X3 however after several months of thinking about it, this 65-year-old man decided to go all in and purchase it. That was 6 months ago.
In the last 6 months I used X3 diligently, starting with 1x a week and building up to 3-4 x a week. In that time, here’s what I noticed
my strength has improved dramatically.
my arthritis pain is almost gone
I have so much more energy during the day
I sleep better and jump out of bed in the morning
my testosterone went from 450 to 850
cholesterol has declined from 215 to 187
my body weight dropped from 205 down to 185
While all of these are great to experience the biggest difference is my lack of arthritis pain, which was mostly localized to my hands and knees. I can’t say its totally gone but it is significantly better.
While I do not look like a bodybuilder X3 has worked for me and helped give me the energy that I thought I would not ever get back again.
Hi Sam, thanks so much for sharing your experiences. I’m really glad to know how well X3 has helped you. My guess is your improvements in cholesterol and testosterone may be related to losing weight but regardless, the important thing is that you have been working out consistently with X3 if you had not then you may not have realized those results. Continued success:)
I posted a review of this popular testosterone booster on my Youtube channel. I get a lot of questions about D aspartic acid so I hope you all find this helpful.
Does D-Aspartic Acid Raise Testosterone
i train pro athletes…..i use both weights and will use your product…one BIG PLUS you left out…no spoter needed ..that is a great PLUS for home use and using the OVERLOad PRINCIPLES!!!! you can overload muscles safely!!
Edward, you are correct, the X 3 bar doesn’t require spotters. I should have mentioned that. It’s an advantage over free weights. Thanks for mentioning this 🙂
Joe, This is a great review of X3. I was considering it but just couldn’t get past the price. Seemed like way too much for what it is. I tried the Gorilla Bow for half the price during quarantine last year and couldn’t be happier. It seems more versatile than X3 because I can alternate between strength and cardio. I wanted to be healthy, strong and better defined, which I’m happy to say I am. I wasn’t interested in being big and bulky. The meathead look isn’t for me. 😉 I’m 46 and in the best shape of my life. Anyway, not sure if you’ve come across the bow or if you have any thoughts/opinions, but it’s been awesome for me and wanted to share. Thanks!
Hi Jordan, thanks so much and I’m glad you found something that is working so well for you. I’m familiar with the gorilla bow although have not tried it personally. I have heard good things. At the end of the day it’s about being healthy and doing what we love to get there. I’m so glad to hear you have found a path that is working well for you 🙂
Great article! I’ve worked out over 50 years with weights (Muscle Beach, Gold’s, World….learned from and trained in the gym with Arnold, Draper, Louie, Nubret, Ric Drasin, etc during the Golden Age) and we all used free weights and Joe’s machines to build and tear down and build build build muscle… Looking good is 80% diet… I have seen tons of scams through the years just like X3…
Be skeptical of anyone who debunks “bands” in their advertising…and then tries to sell you bands…! They are after a quick buck for the willing suckers. That was why January was Joe Gold’s favorite month: he’d get a ton of people coming in after Christmas, fat and bloated full of more than just New Year’s resolutions…then they’d pay for a membership…workout a month and disappear! He loved it!
X3 promoters saw that most fitness bands are for the low-end resistance, and they are going after the high end so they developed a marketing hype to appeal to both audiences. Hey – spend $600+ and when you quit – you can always use the bands to strap that ‘fridge on a moving dolly! I’ll stick with my free weights and machines, thank you…
Thanks so much Ted. I’m sure you have some stories to tell about that Golden Age too 🙂
Just a side note to think about that’s related to the X3 bar review. Great review by the way. Dr. J is selling his protein powder as well. Interestingly enough, the same exact ingredients/amino acids is offered for half the price by another company. Same exact yet double the price. I am sure the X3 bar is great but there are multiple alternatives out there to it at much, much less.
He talks about his strict dry fast routine he says he does every day yet is out there promoting other products/eating regimens. My point is this….where there is smoke there is fire. Way overpriced bands with many others out there. Half-price protein powders he is selling are out there. Do a fast every day yet promoting other products/eating routines. I see a pattern here….. Also, I don’t quite understand his pretty hard resistance to cardio work. Seems strange. Thx
Steve, thanks so much for your kind words. I also have a review of the protein amino acid supplement called fortagen. This goes to my other site, SupplementClarity
Hey Joe any thoughts on the Harambee System in comparison to the X3 system ?
Hi Fred, Im writing a review now. I’ll post it here when it’s completed.
Just wanted to chime in and say this is STILL the best x3 bar review on the internet! It’s so unbiased and refreshing to see someone take Jaquish to task when needed and still reinforces his ideas as well. I also appreciate the open exchange of ideas here, which is not what I have seen elsewhere where dissenting voices are deleted.
I’m sure putting this review together for all of us was quite a bit of work. I just wanted you to know, you are appreciated, Joe.
Thanks for your very kind and generous words, Tammy. You just made my week 🙂
I love it. Have been using it daily. Since finishing the original 12-week program I have since started doing multiple sets in a pyramid fashion. I will start low resistance and do 20 well-controlled reps, bumps up weight and do 15 controlled reps, etc, etc…..then back up on reps and lower on-resistance. It is in no way a 10-minute workout but it will whip your ass and grow your muscles.
I am a former competitive power-lifter and while this is the exact opposite workout from that I feel I am fairly knowledgeable in strength training. This type of working out reminds me of my days of wrestling in college and the weight training we did for that. Much more focused on muscles being able to last over time versus a single reverse grip 640lb bench press. It is a much safer form of training versus the hell I put myself through when competing.
There are alternatives but these bands are the real deal and durable as hell. Mine literally show no signs of wear after 6 months of hard usage.
Hi Shane, thanks for sharing! I’m really glad to hear the X3 bar is working so well for you 🙂
Lately, people have asked about X3 Bar knockoffs and how good they are. I purchased one of them. Here’s my quick unboxing video and first impressions:
https://youtu.be/PdTNoROyvQc
Hope it helps.
Thanks so much for detailed review. Based on this, I broke down and bought it. I have one more comment that I don’t think anyone has mentioned. If your short or you care about range of motion, this was not made for you! I’m 5’8” and I can’t get anywhere near full range of motion. Doing deadlifts and squats I feel like it’s close to 1/2, especially if the goal is to keep tension throughout the exercise. I feel like it also causes me to be in terrible form because of where the tension starts. It seems to me that there should be different sized bands based on height. Especially for how much this thing costs. I’m not impressed at all.
Dave that is a very good point and I also don’t think anyone has brought this up before. I don think 5’8″ is short but you got me to wondering if there are shorter length resistance bands that would work with X3. I will look into this for you. Does anyone else have thoughts on this?
I’ve been considering this and am on the shorter side as well. Would doubling up a band effectively counter the range of motion issue? If you would anticipate using the light band, maybe double over the superlight to get in that same effective effort range?
Hi Lucas, yes doubling up a band would make it shorter and should improve the resistance of the band when performing exercises. Im not sure how much of that you can do with X3 bands but there may be other brands of bands that would allow for this. I’ve been meaning to look into this more and try to offer a solution.
Serious Steel makes shorter and lighter bands. However, the shorter ones appear to be on backorder .
Thanks for the great reviews, btw. I just got the X3, and while it provides a good workout, I expect it’s going to be part of my plan — not my only workout. Always a rebel. 😉
Thanks so much, Eliz. I’d imagine others use X3 as part of other workouts they do. Keep me posted on how your workouts are going 🙂
Hey Lucas and Joe, just following up – This is Dave from the original comment. I ended up ordering the serious steel 32″ bands Eliz suggested… They work much better. You can’t really double up the X3 bands because they would be way too short.
Dave, thanks for circling back and letting us know! I’m really glad to know the serious steel bands are working so well for you! I hope your 2023 is starting off great too 🙂
I was wondering the same thing as a 5’3” woman. I also wished they carried lower weight resistance bands as are mentioned in the video above by IronWoody.
You’re supposed to double the bands on certain exercises. I am 5’6 and when the bands are doubled it works as intended. Deadlifts ‘burn’ in the same places they do when I’m doing conventional with a barbell. I highly suggest reading through all instructions and watching the YouTube videos he provides to get very familiar with the performance of the exercises. It took me several tries over a couple of different workouts to get it just right. Hope this helps!
It’s true that some exercises have you wrap just one loop of the band around the plate and some have you do both. I read all of the instructions before starting and I did them exactly as they suggest and it still does not achieve full range of motion. You can still get a burn and build muscle, but you can’t get strict form if you’re under a certain height while keeping tension on the muscle… Squats and bench are my prime examples. Bench – the tension starts with the bar 8 inches from my chest. If you double up you can’t even get your head in between the bar and the band. Squats don’t create tension until I am way higher than parallel (with weights I prefer ass to grass squats – nowhere near this).
If you join the official Facebook page you will see that a lot of people use spacers (most of the time it is schedule 40 pvc cut into small sections or couplers) to shorten the bands at the bar.
It’s an inexpensive fix that helps a lot of shorter people get the full resistance out of the bands.
Sorry I don’t have a picture but if you go to the Facebook page and use the search function you will see lots of examples.
Hope this helps!
Interesting review, I agree the demonizing of cardio activity is criminal, especially when exercising to fatigue at low intensity is actually cardio. But really this X3 product is just marketing hogwash and ridiculously expensive. It should be less than $100 for some fabricated metal and rubber bands. The metal bar is not even needed, just hold the band!
I feel sad for those spending so much money and suffering osteoporosis when research is clear that treatment with hormones such as parathyroid hormone and targetting osteoblasts is necessary. Exercise alone, especially with bands will not reverse osteoporosis!
We are not 7x stronger at full ROM, mid point is where there is the greatest muscle fibre overlap! Isometric is the strongest muscle status, then eccentric and lastly concentric. This is first year basic sports science, which is why the product is bogus.
I stopped giving this system credibility when I discovered the “PhD’ claimed by the inventor of “X3 Bar” was from a non-accredited “university” that has been described as a diploma mill.
Kalos I’m not aware of this.
Great review!
I purchased the X3 Bar system in late October and started the program November 9th, the first day I received it. As a free weight guy for 25 years, I had given up training and started golfing. Knowing I had to get back into it, I purchased the X3 Bar. I can say, without a doubt, this system is the real deal. I started doing the program six days a week instead off the recommended four days a week. The results are incredible for a soon to be 52 year old. I’m seeing results I never saw in the gym, and my joints feel fantastic.
The workouts are only 10-20 minutes per day…depending on how much rest you take between exercises. I used to spend at least 60-70 minutes in the gym each day. I workout in my office. it’s a great “break”in the day and I feel awesome the rest of the day.
I paid $550 and dropped my $55 per month gym membership. In a few short months the X3 Bar will be saving me money I would have spent on the gym membership.
The X3 Bar User Group on Facebook is also a great benefit. Many helpful users providing great advice, especially for those who haven’t done any resistance training in their lives.
If anyone out there is “on the fence” with purchasing the X3 Bar, I’d say go for it!
Skip thanks so much and I’m really glad to hear X3 has been working out so well for you 🙂
Joe,
First, thank you for comprehensive and balanced review. While building a lot of muscle is great for younger people, for people like myself who have shoulder arthritis that causes pain in some range of movements, flexibility as well as strength is the objective without putting strain on already compromised joints.
I’m an active 67-year-old who plays intramural softball and basketball against college students, can sprint to 27 mph on my old hybrid, and have twice hit 270 foot HRs over a 12 foot fence in my senior softball league. Great, right? The problem is that I am physically weak.
Seven years ago I injured my shoulder lifting too much weight on a Parabody machine because of that initial load and since then creeping arthritis prevents me from progressing very far in lifting weights in almost any exercise for the same reason. Do you think as an application the X3 is more beneficial for people with my profile (age, arthritis, injury) than like systems with less resistance?
Hi Richard, Thanks so much for your kind words! Resistance band training will strengthen the muscle where it is strongest and put less stress on muscles/joints where they are weakest. There have been some studies on resistance band training in people with osteoarthritis, the most common form. Those studies show resistance band training can improve the strength of muscles. Overall, I like X3 and am impressed it allows people to do deadlifts, a functional movement that I feel is even better than squats.
Given your shoulder problem, I would steer clear of upright rows and standing shoulder presses esp if you have any pain. Starting slowly at a low resistance I feel will be best for you. Don’t be in a hurry to use the biggest resistance band. If you get the X3 bands and feel the bands are too challenging, take a look at Clench Fitness resistance Bands.
If you try X3 let me know what you think.
One big flaw (turn off) in my eyes with this system is that horrific price. I have priced steel and I have constructed my own bar (of course not as pretty) and there is NO justification for that inflated price. To be fair,…I think it would be fairly priced at around $299 – $325 at max.
The other big drawback is not including that highest level band with the package. Seriously?!! For $650 you cannot manage to throw in the thickest piece of latex that you offer? WOW!
One other note: Someone needs to inform J. Jaquish that not all is well with his product as I’m starting to notice many reports of the bands beginning to fray and fall apart after just a week or so of use. Reports show that their customer service IS indeed responding and replacing bands but one person has already had several replaced after less than a month or so of usage. That is not only inconvenient (having to wait for replacements) but potentially dangerous. What good does a free replacement do when you have one less eye to workout with?
C’mon John,..enough with the money grab,..drop that price and get those bands quality checked!
Todd, I did not hear about the X 3 bar fraying issues. Thanks for this. Wondering if anyone here has noticed this?
Apparently, the footplate is constructed of metal with sharp edges that if not ground down properly will cut into the bands. For the price, they should have designed it with a smoother edge or a smooth edge guard installed over the steel edge. There is an aftermarket solution being offered by someone online,… but again,…almost $700 and you didn’t offer this on the original?
Todd, wow really! I did not know about this. I looked at the footplate and didn’t notice this from the pictures. I don’t think anyone else has mentioned this before. Did you reach out to the X3 company and if yes what did they say? Wondering if this may a fluke factory defect and they would send you a new footplate?
There are 2 versions of footplate. The old one was some kind of plastic, no problems. Nevertheless the bands will definitly not last for years.
The new metal plate has sharp edges.
With these exceptions I like the X3 bar despite its horrific price and Jaquish’s wild claims.
Mino, thanks for the clarification on the footplate. I agree about some of the wild claims but like you most people here seem to be pleased with the X3 bar so that’s a good thing.
I just received my X3 yesterday. I’m 78 and have shrunk about 2 inches. The bands seem too long my height. I’m doubling the bands for some of the exercises and I’m not getting the tension that I need. Any suggestions? I exercise every day and try and walk 5 miles a day. I’m extremely dedicated to staying fit.
Hi John, when you say the bands are too long for your height, it sounds like you are having difficulties with dead lifts and or squats only? is it possible to loop the bands around the bar without using the hooks? other than that or using a riser (like the footplate), I’m not sure what you can do. Maybe someone else reading this will be nice enough to chime in with some suggestions.
I ran across the X3 bar ads in 2018 and was intrigued, but had a similar concern about price (back when it was under $500.) I bought a 27 inch steel pipe, ran a chain through the center, and attached carabiners to the ends. I bought an 18” diameter circular wooden platform and Draper Strength fitness bands.
I follow the X3 workouts with my hardware store version and I LOVE the results along with the convenience, portability, and brief workouts. I have definitely put on solid muscle mass (appropriate for my frame, nothing dramatic) and increased strength. Jaquish’s professionally made version is better than mine, I’m sure. But I don’t know if it’s $400 better. I certainly get the exact same muscle stimulation from the variable resistance. I have even made this for others on request.
Jeremy, that is terrific! I’m really glad to hear you have had good results with your DIY X3 Bar.
This is a great comment . Thanks. Like you, I have been using resistance bands with my own home-made plate and bar for a while with great success, especially for my shoulder rehab.
Can I ask a cheeky question? What is your “hardware version” of the program? I’d love to follow the X3 program but there is no way I can afford it.
Cheers
Cases of bands fraying are not because of the quality of the bands. They are top notch. The fraying is being caused by the footplate. The new foot plate is metal. The bands rub on both ends. Which for the price shouldn’t happen. There are plastic inserts out there that slide in on both sides of the metal footplate
Rob and Todd, That’s a pretty big issue. For the Pri8ce you should not have to buy plastic inserts to prevent fraying of the bands. I have to think Jaquish is aware of this and will modify the footplate if that is what’s going on.
This is BY FAR, the most comprehensive review I have seen on x3 – and I’ve sifted through quite a few of them. Joe, you’re insights are both balanced and fair. I also want to thank everyone here who has been keeping this conversation going. I found your comments inspiring and thought-provoking.
In the end, I decide to purchase X3 today as a post-Christmas gift to myself -and am looking forward to seeing what happens.
Jennifer, thanks so much for saying that. I worked quite hard on this review and Im glad to hear it’s benefited you. I also appreciate the people who have commented here as well. I hope you enjoy your new X3 🙂
All the gyms in my area are still closed. I’ve been wanting to get back into shape, but have been procrastinating as I enjoy weight training (and envisioned that as my reintroduction to getting back in shape.) I just saw an ad for the X3 on Youtube and thought to myself that a small compact system that allowed me to do resistance training would be perfect. Especially since I’m basically living in a hotel at the moment.
I really appreciate your thorough review. It really fleshed out and addressed the many questions that are left unanswered by an ad. And also addressed questions I hadn’t thought of yet. Thank you very much for taking the time to write this review.
Have a great day.
Ken thank YOU for saying that! I am so glad you found it useful. I also hope you enjoy X3 if you purchase it. Let me know how you like it. Sorry to hear you are living out of a hotel room right now. hopefully, all our lives get back to normal next year.
Hello Joe,
Great Review you gave of this. I’ve been doing strength and resistance training with free weights for most of my life. Over the last few years I made a personal goal to bench 1.5 times my body weight, squat 2x and deadlift 2.5x. Not sure why I decided on that but I did. It seems like every time I start making progress, I end up hurting myself and have to lay off some of the major lifts until I heal and then I start over again.
I’m currently slowly working back into deadlifts after a low back/hip injury. (I’ve had personal trainers look at my form and I’ve been told it’s flawless). This cycle has been repeating itself since I started down this road. I don’t give up easily, so I’m still pressing through. So I have a couple of questions that apply to this X3 bar and my goals.
1. Do you think this bar might help me reach my goals with less stress on joints and chance of injury?
2. Do you know if anyone has ever compared their 1 rep max before and after doing the full 12-week X3 training program?
Thanks so much for your thorough review and help!
Dave
Hi Dave
so I think training with resistance bands can reduce stress on joints. That’s because there is less resistance at the start of the exercise. That’s when we are weakest too. So, in theory, this could mean training with bands would lead less joint stress to fewer injuries. I don’t think I’ve ever seen a study on this but it makes sense to me.
About your question regarding 1RM before and after doing the X3 program. While I’m not aware of research involving X3 Bar specifically, there is research on resistance band training. In one study, 20 novice lifers were spit into the following groups
free weight group
resistance band group
control group (that did not exercise)
Both exercise groups worked out for 24 weeks (3 days per week)
These researchers saw no difference in strength improvements between resistance bands and free weights. While that’s good, I did notice the band group also used free weights for the barbell bench press, deadlift and stiff leg deadlift. The other thing with this study is the people were beginners. They were not people who had been lifting for years. There may be other studies. I’d have to look deeper into this to know for sure.
I hope this helps. Let me know if you have any other questions.
I have a neck fusion at c5-c7 both front and back. Will the X3 Bar system be safe to use?
Mike, Some of the exercises could put stress on your cervical spine. If you get X3, modify what you do and try to use as perfect a form as you can. Also, consider swapping out the heavy bands that come with X 3 for bands that are less intense at least at first. Here’s an example of bands that I think would provide less resistance.
Does anybody else here have thoughts on this?
Joe,..I think you are spot on with your advice. I would like to add that he really should stay away from the chest press exercise that the X3 incorporates. Just seeing that from the profile view tells me that it would be HORRIFIC for the back and neck! You do not need to be a Dr. to figure out how terrible that would be on a healthy back (over time) let alone a back and neck recovering from a serious injury. Do NOT DO IT! You are putting crazy amounts of pressure against your own spine and neck with the larger bands. The key for Mike would be slow and easy…and no herky, jerky movements during a press. I would even opt for the tube style bands and keep them off of your back completely unless going lighter. Just my 2 cents.
Todd, thanks, I also like the tube-style resistance bands for some people. I think they are also great for rotator cuff rehab too. Clench Fitness bands are also nice and have snazzy handles too.
I bought my X3 right before the pandemic hit and the gyms closed. So glad I did. It’s been a godsend. I love still being able to do deadlifts which are the best overall exercise. Biking and X3 have kept me in shape -and sane – during this bloody insane year.
Thanks for this review, Joe. I found you from your supplement clarity website and podcasts which are so helpful.
Frank, thanks for saying that. I’m really glad to hear you have been keeping sane and fit during this really bizarre year. So glad you also are enjoying my podcasts and other website
For those who don’t know, my supplement site is SupplementClarity.com
My podcast is called Joe Cannon Health
Hey Joe, thanks for this discussion board. Just wanted to share. I started using X3 back in January. It’s now December and my biceps are 2.5 inches bigger than when I started. While that’s great what I like even better is I’m able to work around the house with much more ease.
I had to move some 80-pound bags of cement recently. This was the first time I’d did anything this in a long time. I was surprised at how easy it was to lift and carry them, especially the first bag.
I’m in my late 50s and have a sedentary job so this has been great especially these days since I have not been to the gym due to the pandemic. I’m using x3 about 2 times a week.
For those on the fence, I’d say if get it and use it, you will be happy with the results.
Roger, That is fantastic! I’m really glad to hear how much you have benefited from using the X3 bar. Thanks for sharing this. Continued success working around your house 🙂
Hi Joe – Great article and comment thread you are leading – you’re doing a great service.
Any concerns about training to failure and uninitiated newbs getting rhabdo? You seem like the right guy to ask. Any tips on building up when the whole point of the system is to fail/fatigue?
Best wishes.
Hey Mike, thanks so much. I agree this is a great group of people that are so willing to share information and help each other. I’m glad to be a small part of the community. You bring up an interesting topic -rhabdomyolysis (rhabdo). For those that don’t know, briefly, rhabdo is muscle fiber destruction. Many things can cause it including too much exercise. As you may know, I write a lot about this:
Here are my rhabdo articles and videos
I have some podcasts on rhabdo too
So let’s remember rhabdo is rare.
Jaquish advocates that exercises with the X3 system be performed to muscular failure. This is similar to the Arthur Jones / Nautilus machine system which also put forth the idea of training with 1 set to momentary muscle failure. It’s a fine program and very time efficient but I’m usually not a fan of beginners going to muscle failure right out of the gate. The main reason is I think it can cause a lot of muscle soreness which some people may not like. This eventually goes away as people become more conditioned.
So could training to failure with X3 bar cause newbies to get rhabdo? Rhabdo often occurs when people do too much volume (resistance, reps, and sets) of exercise that they are not used to doing. With X3 bar, even though the exercises may be unaccustomed, the volume is low. You’re only doing 1 set. Based on that I think the risk is low for most people.
That said if we look at this from another angle. I believe all of the X3 exercises involve the arms. So it is possible that the cumulative volume of all the exercises together could add up and produce rhabdo in the arms? I’m not aware of this happening with X3. At the least, it could produce lots of muscle soreness in the arms. While anything is possible, with X3 I think it’s a worst-case scenario esp if people stick to doing 1 set per exercise.
So, what’s the take home message? I think rhabdo from X3 is rare. I’m not aware of it happening. As I see it, with any new exercise, I don’t think its needed to go to muscle failure at first esp in beginners. One reason is that most improvements in muscle strength for the first 1-3 months are due to changes in the nervous system. The nervous system adapts faster than muscles do.
So for newbies, stop when your muscles are starting to feel fatigued. This will still increase muscle strength. It should also reduce muscle soreness too.
Thanks for letting me nerd out Mike 🙂 Does that help?
Super helpful response – thank you for your thoughtfulness on this Joe.
Thanks, Mike 🙂
This page is great and full of extremely useful info.
The X3 is now $649.
The Sugar.fit steel base and bar for $175 plus the bands here for $93.95 https://www.elitefts.com/catalog/product/view/id/39298/s/elitefts-single-band-pack/ or similar ones on Amazon from $18.95 and up seem to be an awesome alternative.
https://www.amazon.com/s?k=Draper+bands&language=en_US&linkCode=sl2&linkId=f8a0ce9630c410d42e59c6e9f69c3a76&tag=mscscs-20&ref=nb_sb_noss_2
Thanks so much!
Jeff, thanks so much. Here is the Sugar.Fit Candy Bar Review too. I compared it to X3 as well.
Thanks so much!!!
You got it Jeff 🙂
Lani Simpson, the woman critical of Osteostrong in the video above, is not a medical doctor. According to her webpage she has a degree in psychology, and is a “doctor” of Chiropractic which is considered pseudoscientific. She also said she is qualified in bone densitometry which is using X-rays to diagnose bone density issues but that qualification is not listed in her bio. Maybe she just forgot to update her bio? I’ll give her the benefit of the doubt.
Lastly, in her video she mentions she is critical of the claims made by Osteostrong but has had no experience with patients using the device. These points make it difficult to take her opinion seriously.
Alfred, thanks for following up and proving that information. As a chiropractor, I’m sure Dr. Simpson knows about bones. While the Osteostrong concept makes sense to me, I’d welcome clinical trials on it. My hunch is it probably would improve bone density. I’d be interested in seeing clinical trials compared to other machines – or even X3 Bar itself. Let’s see what the future holds.
I have been going to Osteostrong for almost 4 years. I had a bone density test just prior to starting (having had a history of osteoporosis and having used the pharmaceutical interventions). After 2 years, I had an increase in bone density of 17% and one of 10%. I will be due for another scan in February of 2024.
David that is fantastic!! I am SO glad to hear how well Osteostrong has worked for you! Merry Christmas and Happy Holidays!!
I would love to know the foot platform specs….The width of it, the Length… and the thickness ( with and without the legs). I have big feet and a wide stance and I’m having a difficult time getting this information BEFORE I make the purchase.
Hi Todd, the x 3 bar foot platform is made of high-density polyethylene (plastic). It looks pretty sturdy to me. I looked for specs but didn’t see any on the company website. I looked at several videos for you and if I had to guess I’d say the foot platform is about 10 inches wide and about 24 inches wide. I think the width looks similar to the length of the X3 bar. As far as thickness, I’d say about 1-2 inches.
Have you tried reaching out to the company? I’m sure they have the exact answer. Does anyone else have info on the foot platform dimensions?
The polyethylene platform dimensions: 48 cm x 25,3 cm x 2,5 cm (1,6 cm excavation for the bands).
The review on Fortagen is posted. The review is posted at my supplement review website, SupplementClarity.com
Fortagen Review: Ingredients and Research
Joe, what are your thoughts on In-Perium, the pre-workout Jaquish is selling?
Steve, from what I can tell In Perium is mostly a caffeine supplement. Caffeine is the main ingredient I see in most pre-workout supplements. 1 scoop of In Perium has 200 mg of caffeine. I also noticed it has coffee berry extract. I wonder if that is the same thing as coffee cherry which is also in the memory supplement Neuriva (click to see review)
Thanks, everyone for the heads up on the X3 Bar Fortagen amino acid supplement. I’m working on the review now. I’ll post the review at SupplementClarity.com which is my other website. I will keep you all posted here. It should be posted soon.
Hi everyone, Some of you have asked me about the fitness mirror. I looked into it and here is my full review:
I read a lot of reviews including this one and decided to buy the X3 last fall. Been using it faithfully. There’s some things I like, like how consistent I am because I’m at home. It’s a tough workout when you do the exercises to fatigue. I’m seeing my arms get larger and more defined.
But the biggest drawback for me is I can’t feel it working my chest. No matter what variations I do, I never feel it in my pecs. I feel I’ve lost size and definition in my pecs. So I’m still using it but I’m back at the gym too.
Billy, Is there a way to adjust the bands so you push through a greater distance?
Thanks Joe. I read your review last month and I decided to go with another option you listed. I instead bought Tension Toner and boy has that really kicked my butt. I didn’t realize how that little bit of resistance you pull against in the bar can light up so many areas of my back, shoulders and arm.
I recommend buying their heavy band package on their site. It’s only $10 more than Amazon, but you get an extra 3 heavier bands. I am still building my way up to working out longer with it because I am wiped out after just 15 minutes. Keep in mind I have been lifting weights for close to 20 years too. Thanks again.
Matt, Thanks so much for sharing. I’m glad to hear the Tention Toner is working so well for you and that you found a solution right for you. Thanks for the tip on the heavy band package too which Im sure will be a good option for those lifting as long as you have.
Thank you for the review. It definitely helped a lot. In case you or anyone else was wondering, Amazon has a vaguely similar product for $69: Here’s a link to it on Amazon.
I bought it tonight along with with 8 different weight 41” bands and 8 different weight 12” bands (as someone pointed out in a comment) and it was all just over $200. I probably could have saved more by going with fewer bands but it was worth it.
I also bought a 18x12x1 plastic cutting board for $23. I’ll plane out the middle section to allow the band to seat in similar to what x3 has with their floor stand. It Is Amazon so it will be all be delivered for free by Friday so that’s even better.
Thank you for the review. Amazing with a little bit of time on the internet can do, saved myself over $300!!!
Kevin, I’m happy to help and thanks for pointing that product out. your right, it does look something like X3. Please circle back next week or so and let us know what you think about it.
Alright. So first off, using a router free hand to cut the middle section of that cutting board out was interesting. Almost lost a finger, twice. But I was able to do it. Isn’t the sexiest but it works.
I found someone locally who has the X3 bar and I we met up. My $69 clone is shockingly similar. Minor differences. He used my clone and I used his X3 and if you turned off the lights, you would have a hard time telling the difference. I also had more than a dozen bands and he had just a few.
I was able to just pull out the bands that match the X3. So all things said and done, I would say that if anyone wants an X3 but can’t afford one, the clone is a very good route with equal results. The X3 did have a superior build quality and felt extremely robust but I would expect that at that price point.
The only bummer is that my cutting board is substantially larger than the board that comes with the X3. I have huge feet so this is sort of nice but at the same time, it is a little too big for traveling. The X3 board definitely travels better because it’s so much smaller. But an easy fix, I buy another cutting board (found the same one for $13 on Amazon) and just cut a few inches off the sides and boom, back in business.
I have been using my ROM machine for a while and love it but wasn’t seeing the results. A few days with the X3 bar and doing things on my own (not following their workout plan) and I’m far more sore than my ROM ever got me.
Kevin, thanks so much for the update! That is amazing and great how you were able to meet up with local X3 bar owner too! I’m so glad you still have your fingers 🙂
Kevin, where did you get the “clone” X3 bar or did you fab it yourself?
Amazon. It was called the Tikaton Resistance Bar but looks like it is currently unavailable. I’m guessing that the folks at X3 saw it and sent a cease and desist to them. I am glad I bought 2. I don’t think you would have been able to tell the difference between the X3 bar and the clone bar.
Hey Kevin, thanks for all the info. I just decided to bite the bullet and get the X3 to try to replicate a good weightlifting workout at home/while traveling. Would you mind elaborating on what routine you’re using that’s leaving you feeling so sore?
Thank you for the review and thank goodness for the internet that allows such great information like this to get out there. I was pretty close to buying the X3, but after reading your review and the comments have decided not to. Rather I will try the BodyBoss. Seems like a good product, good reviews, but WAY cheaper.
Jack thanks for writing. I’m happy the comments and review were able to help you make a decision. Do let us know how you like the BodyBoss home gym.
Yes, I too would like to know. Looking at the body boss or Exergenie
Tony, Some have told me they like the Exerginie. Its been around a long time. They said resistances go from 1 oz to 600 pounds. In some ways, it reminds me of the TRX.
Please let me know I am also interested in Body Boss 2.0
Wondering how you think this would compare to the Candybar from sugar.fit? I’m intrigued by the concept, but $500 is a lot of money. The ones from sugar.fit are only $160 but you have to supply your own bands. Still, I can get high quality bands with similar resistance to the X3 from EliteFTS for $65. That’s still a lot cheaper than the X3bar.
Hi Dan, I have not seen any comparison of X3 bar to the Candy Bar. I want to look closer at this. I will do a review on the Candy Bar and see what I can find. Look for it soon.
Hi!
Did you do a review on the Candy bar system?
Thanks
Hi Laura, Im not sure what the candy bar system is. Can you tell me more about what it is?
Candy Bar is much better than X3. I have owned both of them.
Landon, what do you like about the Candy Bar that makes it better?
It appears most of the doubt and negative comments are coming from persons who have not tried, nor know someone who has tried, the X3 Bar. I first heard about it from my son. He’s a 38 year old full time farrier and was already in decent shape. His average 12 hour days are extremely physically demanding, but he had picked up some extra weight.
He raved about the X3 Bar, but I was very skeptical and thought they were overpriced. But I kept an open mind. Nearing the end of the first 12 week program, he’s down 20 lbs. Waist size down 4″, biceps, forearms, thighs and calves up as well (though I don’t remember the specifics.) So that convinced me.
I ordered mine a few weeks ago and am awaiting shipment. He also tries to follow the nutrition guidelines as well. I’m 61. Currently, my routine is intermittent fasting (I know THAT works) and avoiding sugars and grains. I do 40 pushups 5-6 days a week in the morning and also a brisk 30 minute walk several times a week. I’ve lost about 15 lbs since August and 1″ in my waist. I’m looking forward to diving into the X3 Bar program.
Rick, let us know what happens. To be able to do 40 push-ups a day is fantastic at any age!
Bob,
X3bar ads have inundated my Facebook page. Variable resistance has existed for a full generation. I question its advantages. How many lifts have you seen miss near lock out? When a lifter fails on a lift, how much strength remains to do partials. That is not saying that bands do not permit partials after lockout failure. I am 61-years-old, a former competitive body builder, professional wrestler, and Special Forces soldier. One set to failure training does work.
Mike Mentzer and Arthur Jones most notably developed such a system a generation ago. I practiced it for 30-years. Maybe the multi-set system works better for muscular hypertrophy. Maybe. The Mentzer system saved time and lots of it. It also takes tremendous inner motivation, discipline, and high pain tolerance. I also see difficulty in doing pre-exhaustion isolation movements with the X3bar.
I also cannot fathom how standing with bands around one’s back can garner the same strength gains as a bench and an Olympic bar loaded with heavy weights. After 30-years of heavy duty weight lifting, I decided that I needed a change.
I bought Matt Fury’s book about body weight movemnts titled Combat Conditioning. I also researched martial artist Bruce Lee’s fitness program. After a year of tweaking, I settled on a system of isometrics, isomotion, and dynamic tension with an 18-inch Bullworker steel bow (cost $79.99) as a pre-exhaustion to Asian calisthenics such as dand push-ups or Western movements such as chins.
At 61-year-old, I am still making gains and look like a 40-year-old. It all harkens back to Mike Mentzer’s heavy duty, high intensity training that Dr. Jacquish has coopted
Great take, Gregory. I’m very glad I’ve taken the time to read Joe’s review and your comment. I’m very interested in the “Bullworker” now that you’ve mentioned it.
I’m 65 and do pull-ups (4x’s a week) and stationary bike (20-minute intensive session) twice a week. I walk 30 a night (after dinner) seven times a week. Do you have any pictures of yourself?
John that is great that you are doing pull-ups! They are so challenging to do for most people.
Dear Jond and Joe,
Thank you for your replies. I have done further research into the X3 Bar and have decided to take the bait and order one. In my initial response to Joe’s review, I accused Dr. Jaquish of co-opting Arthur Jones and Mike Mentzer’s Heavy Duty Bodybuilding system. I have since viewed many of Dr. Jaquish’s videos on YouTube. Dr. Jaquish does give Arthur Jones and Mike Mentzer full attribution.
Moreover, Dr. Jaquish comes off as intelligent, reserved, and sincere. Nothing about him says snake oil or used car salesman. A relevant personal experience, besides 30-years of Mentzer System training, is US Army PT. After an hour long unit PT session where-by the repetitions on exercises are low intensity and short of failure, my personal weight training afterwards was seldom affected.
Later the Army changed their PT test to the maximum number of push-ups that you could do in 120-seconds. No one in our unit could do push-ups for the full 120-seconds. I got a maximum score although I pooped out after about 75-seconds. That night I went to the gym figuring that doing 75-seconds of bodyweight push-ups 14-hours prior would have no effect on my weight training. Was I ever wrong. I could barely even handle my warm-up weights. Ten-minutes of high intensity, training to total failure will build strength and muscle.
I will add that John Jaquish has slabs of muscle but lacks the aesthetic symmetry, shape, and lines of an Arnold, Zane, or Bob Paris. Dr. Jaquish does discuss that genetics rather than isolation training determines shape and symmetry. He uses the example of one of his personal friends who happens to be an all-time great from the golden age of bodybuilding. Robby Robinson.
The Bullworker steel bow is a great pre-exhaustion tool. It’s commercial licence holder, John Hughes, has developed isomotion training enhancement. His system is pure sissy, Planet Fitness stuff. The steel bow gives you a choice of three springs. The light spring is so easy that breathing on the device will compress it. I can’t even fully compress the unit with the heavy spring. Hughes’s workout uses the easy spring and a bunch of geriatric movements.
I have redid isomotion as a full a full intensity, heavy spring work-out. I doubt Mike Mentzer ever advocated isometric, isomotion, and dynamic tension pre-exhaustion to body weight calisthenics. Nevertheless, that is what I am doing and I still harken it back to the Mentzer system.
The X3 Bar will add another dimension to what I am doing. I like his idea of working the band to absolute failure with partials after one fully fatigues with full range movements. I have tried band training before. The bands always proved too easy and often I would break them. The Bow Flex is a joke. I am sure some Nigerian conmen would love to have the addresses of anyone stupid enough to buy one.
Let me conclude with this. Although only a few professional bodybuilders used the Mentzer System exclusively (Dorian Yates was one), even if it was just nearly as effective as multi-set, The Menzer System is vastly superior as it saves time and lots of it. If the X3 Bar band training were just almost as good as weights, than it is a clear winner. After all, gyms suck.
I have had sissy gyms throw me out. You have to wait to use equipment, comply to their dress code. you’re stuck with what-ever music they pump-in, even worse is CNN on TVs, if you train heavy, beginners will run up and give you unsolicited assistance on a rep, and of course gym fees, driving, and parking.
I like to train naked and play Haydn symphonies. People shouting encouragement is a distraction for me. I want to achieve deep meditative thought to gain maximum internal effort. Haydn symphonies are cerebral. Rock and hip hop are visceral.
Gregory, Thanks for sharing your insights. Do let us know what happens as you add X3 Bar to your workouts. I like to listen to solo piano music at the gym for the same reason – it’s meditative.
The Doctor looks like a professional body builder and that’s great,but was he an 100 lb. weakling when he started with this band thing or is he just keeping toned? I’d like to see a before and after of him. I use a spring bar I bought on Amazon for $39 and my friends all ask if I work out and i’m 70.
Michael, Heres a video which features him from 2014: https://www.youtube.com/watch?v=VXQRpNMGeEU
Hey, Joe.
Thanks for moderating such a thoughtful discussion about this product.
Gregory, is it too much to ask for you to get out there with a blog or a YouTube channel? You clearly have an incredible wealth of information to share. I know I’d love to hear more from you.
Warmly,
Nate
Nathan, thanks so much. I appreciate your kind words. I’m always interested in anything that can improve fitness so Im happy to hear my review has been of benefit to others.
Don’t train naked with the X3……..steel bar meets junk is not a great idea…
I just bought my X3. With the consistent backorder, it’ll be a “Christmas present” for me.
Gregory, you ordered the X3 back in Aug. What are your thoughts so far?
Wow, I was quite shocked to see that the Bullworker is still around. I am 73 and I used it back in the early 60′ when in high school. Now I am 60 lbs overweight and out of shape. Belong to Golds gym but hardly ever go. Looking for something to build up muscle strength for I am really soft. I too was looking at the X3 . I also found out that the Exer-genie is also still around and for half the price but is a different system. We used it in football quite a bit.
Hi Tony, if I can jump in, since you are just starting to get back in shape, know that anything will help. If you go back to Gold’s gym, just do a circuit training program. No need to lift heavy weights or do multiple sets. Thanks for the heads up on the Exer-Genie. I didnt know it was still around either 🙂
I have been reading about all this x3 hype for a week. I just purchased equally resistant bands, a bar, 2 carabiners to hold the bands and I plan on standing on the bands. Got all this for $150 on Amazon. Im not saying x3 does not work, but I AM SAYING (like the review) it is way too much when you can buy the same stuff for what I just got it for.
I have been using free weights off and on my entire life. I currently work out twice a week doing full body each workout and been doing that for 2 yrs consistently now. I am 37 and am happy with my gains, looks, health, etc. But I am going to incorporate what I just bought just to see what one day of this will do while still going one day to the gym. Hopefully it will at least retain what i have, which is my goal so I can save time by not going to the gym twice a week. But I am interested to see if I will maybe even make gains being my body will get some shock at the different type of resistance!
Stuff i bought:
drapers bands set plus the biggest band (they also send a workout pdf)
bionic body workout bar
2 stroller carabiners to hold the big bands
I will update my findings if interested.
Hi Aaron, thanks for sharing all this. Yes please do circle back and let us know what happens with your workouts.
The problem I’ve noticed with the X3 system is it’s use of 41″ resistance bands, which generally require a squat rack, bar or other solid anchor to setup. If the user steps on the bands to anchor the 41″ bands via the feet then max resistance is that of one band.
At the same time, I was trying Rogue’s 12″ bands and they proved to be much more functional and effective. The shorter band length means tension is created earlier in the exercise movement and more quickly. The 12″ bands can easily be anchored with the feet by stepping on the inside of them and providing resistance for movements that starts close to the floor, like the deadlift. I have a full set of 12″ and the 41″ lengths and the 12″ bands are by far my most used and the only bands I travel with.
*Note: The entire X3 system isn’t necessary when you simply choose to use 12″ shorter bands than the standard 41″ bands. You can get the same tension earlier and quicker with the 12″ resistance bands.
Terrance, thanks for the tip. Whether it’s constant (free wts) or variable resistance, at the end of the day, we all work with resistances which are appropriate for us. I’m glad to hear you have found something that works for you and you can take while traveling. 🙂
Hi Joe.
Thanks for the thorough review. I’ve just spent the past few hours reading postings at the X3 Bar Facebook page and Dr. Jaquish’s personal FB page. You might find them interesting.
I’m too tired to try to make this real organized, so here are a few observations:
— I don’t think just toting the bands around would be a viable version of “portability.” Jaquish notes that because the X3 bands are so heavy-duty, the bar and plate are needed to prevent injury to joints.
— In response to a direct question, X3 Bar replied that “nothing” keeps the bar from snapping back and smacking you in the face if you lose your grip. Refreshing honesty, if nothing else.
— In my *COMPLETELY AMATEUR* opinion, the tricep pressdown looks like it could put the neck at risk.
— Jaquish is a big fan of high protein “keto” diets. In addition, he fairly regularly goes 48 hours with no calories, and occasionally five days with nothing but “Bulletproof Coffee.” He has several posts touting the benefits of what I would find to be gag-inducing daily protein intakes (e.g. 5x DV, 2g/pound, etc.), even at surplus of 800 calories. (Allegedly, in the study cited — Antinino, et al., 2014, subjects gained NO body fat. If true, it runs counter to your speculation that cutting sugar works by cutting calories.)
— It was his own research when studying osteoporosis that “quantified” the strength gradient of muscles at 7x greater at full contraction compared to full extension.
— The system is of no interest to me. His video that you linked explains his rationale in charging $500, but it is not nearly worth it to me. I might possibly consider 1/5 that — but not if eating 400+ grams of protein and virtually zero sugar and other carbs is a necessary part of the program. I’m glad some people are enjoying it and benefiting from it, but it is not for me.
Hi Norrin, thanks so much for sharing your insights and observations. Im also glad to see the honesty in response to peoples questions. Like you, Ive have wondered too if the triceps pushdown would stress the neck. I dont think anyone here has mentioned it has though.
I’m not a fan of bullet proof coffee. Its trendy but I see no good proof its better than other coffee. It’s not something Ive paid too much attention to though so if anyone here has seen clinical research on bullet proof coffee I’d enjoy reading it. Ive read Antininos research over the years. Hes a respected research scientists. I believe this is the study you referred to https://jissn.biomedcentral.com/articles/10.1186/1550-2783-11-19
It involved 30 resistance trained young men. Its an interesting study and I noticed they used the Bod Pod to measure body fat. The bod pod provides accurate results
See my review on DEXA body fat testing
As you said, the 4 grams per kilogram is about 2 grams per pound of body weight. I noticed they did not seem to measure liver enzymes or kidney function. That could be seen as a weakness but in healthy people, this might not elicit any significant changes. For those who are not so healthy, this might be too much. Im not sure if this study was ever replicated by others.
As I said I have no doubt X3 will make muscles stronger. I do think the price will be a hurdle for some people.
They have changed the tricep press to something less likely to cause injury to the neck.
I’ve been usung if for about a month and I am getting a good workout.
Is it the same as pumping iron? No. I don’t have the cash or the space for plates but I am pleased with the workouts.
They do offer a veteran discount, made in the USA, and I am pleased.
I DO still use my elliptical machine and some calesthenics.
Doc, I’m glad to hear they changed the triceps press. I looked at the variation up. It looks like a modified / safer version of a skull crusher (I agree with Janquish that I dont like the term skull crusher either).
As an exercise scientist and fitness professional, I appreciate your review. I do want to point out a couple of things that you might not have correct in your review. In your defense, it’s actually that the product claims are incorrect.
Variable Resistance – this form of resistance is only ideal when the “strength profile” of the individual and the “resistance profile” of the device are in line. That being said, this variable resistance is ONLY ideal in the following exercise (that can be performed with the X3): Squats, Chest Press, Shoulder Press, and Dead Lifts. All other exercises that are performed with this device are actually not ideal in regards to the variable resistance.
For example, when performing a triceps extension, the individual will be “strongest” at the beginning of the motion and “weakest” at the fully extended position. The X3 band will start off with the least amount of resistance and it “maxes out” at the fully extended position. This means that the individual will not be able to complete each rep effectively due to the resistance not matching up with their strength.
Also, a simple correction: most machines in the gym DO NOT offer variable resistance that is ideal for the body. Most machines operate with a simple mechanical system of loads, pulleys, and cams, effectively just changing mechanical advantage throughout the system. It’s still a linear load (not resistance changing). Resistance bands are generally the only linear variable resistance device in the gym.
This leads to the other element that needs correction: “Are We 7X Stronger?”
As I mentioned before, the ONLY exercises that the X3 lists that are ACTUALLY stronger at the end of the ROM (range of motion) are the following: Squats, Chest Press, Shoulder Press, and Dead Lifts. And even at that, 7 times – that’s not always the case. All other exercises, you actually become WEAKER as the muscle contracts and shortens. The X3 would not be the ideal form of resistance for the: biceps, triceps, upright row (which actually impinges the shoulder joint), bent over row, and calf raises.
I only wanted to make those corrections to the statement. Again, most of your information seems to be both thorough and accurate. Appreciate your synopsis of the X3.
Nick, thanks so much and for the feedback and your insights. About the machines in the gym, I view most machines as offering variable resistance (accommodating resistance) because they vary the load lifted as the resistance is moved through a ROM. They accomplish this with use of cams, pulleys etc. By altering the resistance through ROM they alter the mechanical advantage.
Thank you very much Nick, for your expert advice and commentary.
Have you looked at the Exer-genie which I used back in the early 60’s?
Thanks for the extensive look at this Joe. I’m one whos been on the fence about trying and I appreciate the insight.
Anthony, thanks so much. If you try X3, do let us know what you think.
another “home gym system” to consider is the “gorilla bar” similar concept to the X3 bar, but the bands are not loops. It also is very bulky, in terms of size. I am considering purchasing the X3 for its size and hopefully air travel compatibility (CONUS).
Gallo, thanks for the heads up on the Gorilla Bow. It does look similar but I agree the “bar” / bow is longer than X3 Bar is. That could play a role in the resistance the bands generate. Let us know what you think of X3 or Gorilla Bow if you get either of them.
I have “Wodfitter” blue pull-up assistance band. It’s max resistance is 50 lbs more than the heavy band that comes with x3. Standing in it with out a platform is NO problem. Gripping it without a bar is NO problem.
It can be gripped at any length, and feet can be spaced as desired, thus I definitely varying the resistance and rang of motion. $40. The old x3 is discontinued. The new x3 is $600!. I’ll stick with my blue band.
Hi Mark, thanks for mentioning WodFitter bands. I’ve heard of their resistance bands. I didnt know they produced so much resistance. Thanks for the heads up.
Also, thanks for the heads up on the new X3 Bar -its called the X3 Pro. I’ll be doing a review of that in the near future.
Has anyone tried to the X3 Pro Bar yet?
I get where you guys are coming from but your assumptions are wrong. I have never been a big weight lifter but have always tried to gain some size. I have never seen results with weights like I have with the X3 in 10 or 15 minutes a day. Believe what you want, your loss.
To make such judgements without even trying it is ridiculous. Let’s see what kind of gains you are making with your blue band.
In my twenty and thirties I did a lot of powerlifting and general body building weight training. I got better results then but was 1) younger and 2) spent upwards of 5 hours a week in the gym.
With the X3 I spent about an hour a week and after about six months I can honestly say nothing beats the ROI of the X3.
I’ve gained significant muscle mass, gotten a lot stronger, and haven’t wasted hours driving to the gym and at the gym.
My only critique is that the resistance at beginning of the rep is relatively so low that the strength gains don’t fully translate to free weights. I would suggest mixing in a couple of traditional weight lifting sessions per week (if you are looking to optimize).
Kevin, thanks for sharing your experiences with the X3 bar. That is an interesting observation about the resistance at the start of the ROM. I’d expect that with resistance bands – and many machines too. This is at the heart of variable resistance where we get more help where we need it (at the start of the exercise) and less help where we don’t.
Glad to hear you are having good results with it overall. I agree, working out at home does save a lot in gas and travel time to/from the gym.
I’m just 6 months shy of 60 yrs old, and have trained with weights for 42 of those years. I was THE biggest skeptic of the X3 bar system, thinking there was no way I was paying $450 (on sale) for the pro version of the bar. Not a chance. Then I kept coming back to the Facebook users group and reading the comments.
Thought with a 14 day return policy, I’m curious enough that if any of the benefits touted were even close to being true, it might be helpful in my exercise routine. After 9 weeks or so of using X3, I am absolutely thrilled.
I used to spend 1.5 hrs a day 5 days a week bangin’ weights, dealing with soreness in my elbows, knees, shoulders, etc. I now spend about 20 minutes a day doing virtually double what X3 recommends with a few free weights added in for super-sets. I’ve learned that this program is the real deal – no joke, and am thrilled with the time savings it has afforded me.
So much so, that the purchase price is a non-issue for me given the extra time I have available in daily life now. It will make you stronger, and it will put on muscle.
At my age I’m not really looking to add much bulk but I have been able to maintain the muscle gained over the years, by doing X3 routine, now at just 20 minutes a day. One of THE best exercise equipment or program investments I’ve made yet…..
Kurt, thanks for sharing. Im really glad to hear X3 is working so well for you.
So I’m now coming up on almost 5 months of X3 use, and thought that I’d follow up on my initial impression and comments:
First off, let me say that I love the product, just not so much the prescribed routine. There is much hype on the X3 users group FB site promoting the need to stick to the program as prescribed. Any discussion of alteration is quickly stifled. (I’ll not speculate as to why this is, but I have my suspicions)
Second: I believe that my convictions about the product have for the most part been confirmed. It is an excellent device for home workout, even better as it travels well. For me, I found it necessary to maintain some level of static weight lifting incorporated alongside the X3 routine in order to maintain the muscle mass that I had established over the years.
The routine that came out of this has me easily spending half the time in my workouts as before X3, and my strength has increased nicely. I feel the results are tangible.
Finally: The device is expensive… However, well worth the cost for me given the time savings and resulting improvements mentioned above. The only regret that I have is for others; in that I suspect that many are missing out on significant gains in mass by not incorporating both weights and X3 into their program driven largely by the cult mentality on their user group site.
Most users appear extremely lean, really strong, but not so muscular. (There are a few exceptions, with some nice gains documented) I keep wanting to point out that I suspect they could improve their mass gains with weights incorporated in, but since that’s taboo I don’t bother.
Would I purchase again knowing what I know now?
Yep. I would.
Kurt, thanks so much for sharing your thoughts and the progress you’ve made with X3. I am very glad to hear how well you have been doing with it. I’m also happy how you are able to travel with it. I agree it’s quite portable and that’s a big advantage. I agree, the prescribed workout routine is not the only road to take to see improvements. Like many things in fitness, there are may ways to get to the same destination. The important thing is to find something that works for you.
I believe others here have commented about the FB group too. It is what it is.
Continued success with X 3 and keep us posted on how you are doing 🙂
Using bare bands in your hands will damage your wrists.
While I appreciate this review. You never stated did you buy it or participate in the 12 week program. That is what I want to know. I think when you have a new product and you are promoting it by yourself most people may not believe it. Unless it is on a major tv channel i.e. HSN or QVC.
With that said I think people should at least try it out to see what benefit you actually get. I am taking a chance and see where this journey takes me. I will say though he is partnered with Tony Robbins not for the X3bar but another device.
If he is a fraud he wont’ be the first one but if his system really works as he claims then the whole fitness is industry is about to be turned on its head.
Hi Curt, Thanks for chiming in. I did not buy X3 Bar or do the 12 week program. I have a MS in exercise science so I’m aware of how muscles get stronger. I had no doubt that using the variable resistance bands would improve muscle strength and I did say that in the review too. But, is it better than other forms of resistance exercise? As I outlined, there are pros and cons. This is true for every exercise.
My goal was to help people understand X3 Bar better and answer their questions without hype. I think I accomplished that goal. When you use the program, I would also do cardio because despite what they say or intimate, cardio has health benefits.
If it starts selling, I’m sure it will eventually be on QVC, HSN, etc. Yes I’ve heard he’s partnered with Tony Robbins. I think its about the osteoporosis device but I’m not sure.
I hope X3 Bar works for you. Please do circle back and let us know how you are progressing with it.
The “three times the gains” which is claimed for the X3 should be ignored. “Dr” John Jaquish is not a real PhD. He got his PhD from Rushmore University which is a diploma mill. He has an MBA in marketing though. He’s also has a TRT prescription (according comments on the X3 bar Facebook page).
So while he looks jacked, how are we to know whether it was due to the X3 or just the testosterone or a bit of both? I’ve done a bit of research on this guy (I’ve collected many URLs to web pages showing who this guy really is). While the product might be effective in producing gains, I seriously believe this guy is a fraud.
Hi Simon, I can’t comment on his PhD although he is listed as a faculty member on Rushmores website
https://www.rushmore.edu/faculty/
True, he is faculty there. Regarding the PhD, on his own page he mentions a “doctoral dissertation in biomedical engineering research at Rushmore University” https://www.johnjaquish.com/ and according to his LinkedIn page his PhD was earned there https://www.linkedin.com/in/john-jaquish-ph-d-790b846/#education-section. Rushmore Uni is an unaccredited university https://en.wikipedia.org/wiki/Rushmore_University. Its mailing address is in the Cayman Islands. At the bottom of this article it lists Rushmore as a diploma mill: https://www.oregonlive.com/opinion/index.ssf/2010/07/diploma_mills_lessons_from_the.html
Simon, thanks for the links! You delved definitely deeper into this than I had. I’ve added the link to his Linkedin profile in an effort to make the review as complete as I can for readers. Thanks for your help!
500$ for a bar and resistant bands. incredible.
I asked them if i was reading the price wrong and the reply i got was “our bands are special”. We go through this big marketing hype every season and people eat it up. I’m going to take my 500$ and put it towards something useful like protein and some Tren.
Love your review btw!
Ted, thanks for sharing and I’m happy you found my review useful 🙂
THANKS FOR THE GREAT REVIEW! AS FOR ME, I WOULD NEVER BUY THIS DEVICE BECAUSE OF THE SUPER HIGH PRICE! I REALLY DON`T BELIEVE IT`S WORTH HALF THE PRICE OF $499.00. TO BE PERFECTLY HONEST, I THINK THE COMPANY IS TOO GREEDY!
Hi Steven, glad you were helped by me review. I cant speak to what it takes to design the steel bar but I also feel it’s price is lot to ask.
Hey,
I commented a few months ago. Listen to this.
I recently joined a group on Facebook called “x3 user group”. From what I understood, this was an unbiased group. However, I found it peculiar that no one had a negative thing to say about it. I joined the group to find out real results from people, but I found very little. Mostly just people just starting out excited they spent $500. These people were like a cult. When anyone questioned the price they all got very defensive and even Dr. Jaquish joined in.
Once I questioned the price they blocked me from the group!?!?
On the regular Facebook page for x3 you cannot leave comments.
Very fishy.
I will never buy this product.
Hi Kevin, I’m sorry to hear that happened to you. While I can understand them wanting to control whats posted on their facebook group, its unfortunate they handled the situation like you said.
Lol they told me that there bands were special. 500$ special? Just another scam man
The bands are special?!… Those are the serious steel band. They sell the set at Amazon for $100. You really just need the bar and that is.
Hard to beleive you were blocked asking about price. It’s a very common question. The group is full of users, many are new, that is true, however many are just asking questions to help them make a buying decision.
As of today more and more before and after pics are being posted. This old dude loves the his X3. There are demo sites all over the country. Don’t be so quick to judge unless you try it.
That isn’t the experience I’ve had with the Facebook group. There are plenty of smaller complaints and such, the members thus far have been honest about their likes and dislikes and others sometimes chime in in defense. There are also almost daily results posted of members in various stages of their involvement in the program and several have incredible results. So there’s that.
Mike,
X3 group is like a cult.
$500(now $600????) for bar, bands, and a plate?
Each their own. Good luck with that.
The price to me seems ridiculous. Why couldn’t I just buy a set of the 41 inch bands from iron woody fitness and the handles they sell (I recognize not the bar) and stand on the bands for pull ups, shoulders etc. and push on handles versus the bar for chest. You can buy a full set of their bands and handles for about 1/3 of the cost of the X3.
Joe- am I missing something on this thought? Thanks for a really thorough review.
Hi Jim, you bring up a good point. For some people that is an option. Glad you found my review useful 🙂
Try making your own then go to an X3 demo site. You will soon learn why $500
My buddy has this and I tried it. Those bands are very strong. I workout but I was still sore 2 days afterward.
Hi Nick, thanks for the feedback. The X3 bands did seem pretty hard-core so I’m not surprised you found them challenging to use. Muscle soreness the next day makes sense because you have not used the X3 Bar before. The soreness is called Delayed Muscle Soreness (DOMS). Here’s my review of DOMS if you want to read more about it.
Hey Joe,
Thanks for the review. I’ve been checking out their site for months. The system looks so intriguing because it is simple and can easily be stored. The design is very clever.
I’m not convinced that it is better than free weights. I want to give it time to see what results people get. So far I see people posting that their results have been good… but no before and after pics. So I am not convinced.
The price is WAAAYYYY to high… $500?!?!?!? Are you kidding me? They are going to have to cut that price down significantly before I even consider buying this thing. At the end of the day, it’s a small bar, plate, and some bands.
…
Fyi: I was able to buy a Bar that supports bands for $20. I purchased some tube bands for cheap.. BAM! I can mimic the product. Just wear some good shoes so the bands don’t hurt your feet. However, I’m sure the quality is not a good as x3.. but I’ll take $20 price over $500!
Hi Kevin, I agree X3 is intriguing. While I have no doubt it will make people stronger, I also have not yet seen before and after pictures. I’m sure they will eventually start showing up. I also agree its too expensive for my tastes. That’s why I did not try it beforehand too.
You make a good point about the simplicity of X3 -and price. This may cause others to try to MacGyver their own version of X3 like you did for less money. Keep me posted on how your invention works out 🙂
Joe, if I buy X3 bar will it take the place of my gym membership?
Hi Tyler, you ask an interesting question. In theory, if you used the X3 Bar and did it consistently, it could take the place of many of the things you do in the gym. The X3 is just for Resistance training and so I still feel you would need to do some type of aerobic exercise too. Even walking works for that. At $499 the X3 Bar is priced similar to the yearly memberships to to some gyms. On the downside, you would not have any interaction with people working out at home. But, on the flip side you would not have to wait to use your favorite machines.
As you can tell, I don’t have a perfect answer to your question. Think about what you like and dont like about working out in the gym, consider the price of both and ask yourself if you would constantly use X3 if you were to ditch your gym membership. I hope that helps.
Hi, Joe.
I used to use resistance bands for some training when I traveled a lot. They work OK. The one side benefit you get is that many of them force you to use correct posture using them, so your sense of balance improves.
I don’t know whether this competing product is any good, but I saw it on Indego a few weeks ago. It is significantly cheaper than the X-3
https://www.indiegogo.com/projects/bodyboss-2-0-1st-home-gym-you-can-take-anywhere-design-community#/
Hi Jim, that does make sense about forcing us to maintain good posture.
Yes the Body Boss. I mentioned the BodyBoss home gym in the review -and a few others portable gyms too. Its in the “X3 Bar vs. The Competition” section. Here;s The Body Boss 2.0 on Amazon The BodyBoss does share a LOT in common with X3 Bar system. It even has a foot plat to help you do squats. And as you said, it does cost a LOT less too. The Body Boss price will definitely resonate with a lot of people.
I must have missed the TOTAL PRICE.
Hi Mike, the X3 Bar is $499. I mentioned it in the review but this was a big review so it was easy to miss 🙂
Ive been using X-3 for 2 months and put on 10lbs of muscle
Hi Joe, how do you know you put on 10 lbs of muscle in 2 months? I dont even think taking steroids would do that.
yeah, that can’t be right. i don’t buy any of the x3 claims i’ve heard so far and the marketing is super aggressive.
i specially don’t believe any of the facebook reviews. it could all be user accounts generated in china.
the whole marketing scheme sounds like a scam to me.
Mec, I understand. Time will tell. For everyone who has purchased it, I hope it helps them.
I think you have to try it before you review it. Not trying X3 really diminishes your review
Hi Becky, I appreciate your thoughts on this. I was not trying to write an X3 testimony. I was trying to help people understand it how it works. As I said in the review, I’m confident, X3 will improve strength.Whether it does it better than other exercise machines that I feel needs more research. If you have used X3 and are happy with it then I’m glad for you.
I agree, don’t knock it til you try it. I’m 72 and it works for me, extremely well. I work out (still) 4 times a week. X3 Bar and the System works as advertised. Try it
Ike, that is terrific! So glad the X3 system is working so well for you 🙂
So you reviewed this product without even trying it – how smart is that?
Hi Tim, that is correct. I did not personally test the X3-and here’s why. I have a MS degree in exercise science. I’m familiar with the science of resistance training, variable resistance, etc. If you use it, I have no doubt it will make your muscles stronger. I even said that in the review.
How many workouts a week do you do?
Hi Angela, if you have never worked out before, I’d say only do 1-2 for the first week or so. That’s to keep your muscle soreness down. If you can eventually work up to 3 days per week, I think that’s fine for most people.
Hey Joe can you speak more about the potential to raise HGH with the X3 Bar? I’ve heard that might be something that could happen.
Hi Rob, I think its possible the X3 Bar might stimulate growth hormone production. I say that even thought I could not locate any resistance band/HGH research. I think it might do this because most of the exercises activate big muscle groups -legs, back and chest – and the exercises are performed to failure and from a standing position (one of the little voices in my head says standing exercise might be better at raising HGH than seated – I have no proof of this though).
How long the HGH would stay higher after exercise with X3 Bar I cannot say. I also do not know if the raise in HGH (if it did occur) would result in weight loss. If anyone has seen clinical studies on growth hormone release using elastic fitness bands, leave a comment and let me know. I’d love to see it.
If you have any other questions Rob, just ask.
Do you remember the Soloflex? It reminds me of that
Hi Amy, you and I are both dating ourselves. I do indeed remember the SoloFlex. Back in the 1990s it was all over TV. It used powerful rubber bands (weightstraps) to generate resistance. I have not seen one in a while but Soloflex is still being sold.
I had the soloflex in 1980 and I use the X3bar regularly. The soloflex had quite a few options but was much bigger and it took time to change the bands. It was really like having a home gym using bands. I find the X3bar to be a far more time efficient workout, takes no space, stores easily, and you can take it with you on trips. Overall I much prefer the X3bar but 39 years have passed.
Jeff W, I remember the soloflex too. I agree, X3 is more portable. The ability to move between exercises is also a big advantage. I’m really glad to hear how pleased you are with X3 🙂
Hi Joe, Thank you so much for taking the time to review this product. You have saved me a lot of time and for that I thank you!
Hi Jennifer, you are very welcome. So glad my review was useful to you 🙂
Could someone in a wheelchair use the X3 bar for exercise?
Hi Stan, most of the exercises with the X3 Bar are demonstrated from a standing position. If you are confined to a wheel chair, it might be possible to modify some of the exercises. The chest press can definitely be performed from a seated position. if your wheel chair were placed over the foot pad, it could allow you to do some of the other exercises too. I would suggest having someone help you with this if you decide to try it.
Hi Joe, Thanks for the review. I am especially interested in the device Dr, Jaquish invented for osteoporosis. I take it that BioDensity and OsteoStrong are the same machines, promoted on different websites.
Would love to hear your thoughts on this versus other forms of exercise to reverse osteoporosis (without medications). I guess there’s no way to review the BioDensity at the $45,000 price tag. https://www.optimizedgeek.com/biodensity-high-impact-training-for-a-strong-body-john-jaquish/
The BioDensity website lists provider locations that have the machine. It appears a chiropractor in King of Prussia offers this.
Hey Judy, Yes my hunch is the DioDensity and OsteoStrong devices are the same thing. While Im sure they provide some feedback on progress I know its possible to reverse osteoporosis using machines and free weights. I have seen it happen. I did not know about the chiropractor in KOP who has one of these devices. It might be worth a day trip to see it in action.
Thanks for the heads up on the Optimized Geek podcast. I will definitely be listening as I passed with flying colors his “are you a geek” test :).
This review came at the perfect time! I’m a group exercise instructor and somebody just asked me about this yesterday. Thanks Joe for what you do.
Hey Stephanie, you are very welcome! I’m so glad I was able to help you 🙂
Joe, thanks so much for this very comprehensive review! I was just wondering about X3 Bar. I’ve been seeing a lot of ads for this showing up on social media. As a former US military, I was very glad to see you mention info about a possible incentive for those of us who served.
The unboxing video and the video of the woman really was useful too. Again much thanks!
Hi John, thanks so much. I’m so glad you were helped by my review. Thanks for helping to protect us too 🙂