you ever performed heavy squats without touching a weight or visiting a gym?
From a traditional weightlifting perspective, it sounds impossible.
But with heavy resistance bands, it’s entirely reasonable to build strength and
lean muscle without leaving your home or pumping iron.
It’s no secret that if you want strength gains, you need to lift heavy. And yet,
the simple approach of increasing reps or weight may have a detrimental effect,
as lifting free weights overloads joints and underloads muscles.
By opting to use heavy-duty resistance bands with X3, you can perform heavy
squats, deadlifts, chest presses, and other exercises to hit every major muscle
And do so safely.
To get a great workout without traditional weights, you need equipment that is
both effective and versatile. The X3 allows you to perform critical
strength-building exercises like chest presses, deadlifts, and squats.
You won’t be compromising on your gains either. The X3 bar will give you
improved results in a drastically reduced
compared to using free weights
. Heavy Resistance Bands are Safe and Effective #
Injuries are among the most significant obstacles to any workout routine.
Despite many efforts to avoid them, they remain all too common, and as you
increase your weight, the risk of injury also increases.
Limits of Your Weakest Range #
When you lift free weights, you use the same amount of weight throughout every
part of the range of motion for each repetition. This holds true, regardless of
the exercise you are doing.
However, your muscles have a different output capacity for the different ranges
of a rep.
Consider the bench press: it is much easier to hold a heavy weight at full
extension. You may not be able to maintain that same weight while your arms are
fully contracted at the start of the rep.
That means the amount you can bench press with free weights is limited to what
you can manage in the weakest part of each rep. When people fail to recognize
the limits of their weakest range, joints and tendons pay the price.
The Benefits of Variable Resistance #
Heavy-duty resistance bands are a better alternative because they offer variable
resistance. Variable resistance is what allows you to
increase muscle activation
reducing the risk of injury.
When you are in your weakest range of a repetition, the bands stretch far less
than they would at your strongest range, resulting in less tension.
In other words, the bands decrease the load on your joints when they are most
The band’s tension increases as you perform the rep; therefore, your muscles
carry the heaviest loads during the stronger ranges of each rep.
By ensuring the heaviest loads are only present in your strongest range, your
joints will only be under higher loads in the positions where they can more
safely handle them.
Thus, with heavy resistance bands, your weakest range is no longer a limitation.
Band Squats Make for Bigger Gains #
Using heavy resistance bands is not just about safety.
Heavy bands build muscle, pure and simple. So don’t be surprised when you see
more significant gains with variable resistance. Variable resistance training
like X3 bar has been shown to increase strength
three times faster
traditional weightlifting. Stabilization Releases Growth Hormone #
Human Growth Hormone promotes muscle growth. So, it comes as no surprise that
those looking to gain size take exogenous growth hormones to supplement their
bodies naturally. However, supplementing with exogenous hormones is often
illegal and can have unintended consequences.
Fortunately, there are
safer ways to increase growth hormone
body: namely stabilization exercises.
These movements activate the body’s stabilizer muscles. During exercises like
band squats, small muscles throughout the body are activated to maintain
Stabilization exercises trigger the release of Human Growth Hormone. Traditional
barbell squats have the same effect, but to a lesser extent.
in The Journal of Strength
and Conditioning Research supports this notion by showing that those who squat
produce more growth hormone than their leg pressing counterparts.
So how do bands cause the body to release more HGH than weights?
Variable resistance training tools like X3 use heavy bands to place higher
forces on muscles than would be achieved with weights and require the exerciser
to self- stabilize during the workout. This results in reflexive muscle
activation and promotes HGH release.
In one resistance band squat, X3 users may put the muscles under 60–120 seconds
of constant tension even while they also experience higher peak forces on every
rep than would be provided by their one-rep max with weights.
Try doing that with weights. Better yet, save your joints and try
X3 Bar. Resistance Band Deadlifts are Safer #
There are numerous reasons why
deadlifts can cause injuries
You can avoid many of those injuries by swapping your barbell for an X3 bar.
When performing a deadlift with traditional static weights, there is a
tremendous amount of pressure on your lower back in the weakest ranges of the
exercise. Furthermore, you don’t get much time under tension as the weight is
often lifted quickly to move through the weak range.
With X3, you can perform a resistance band deadlift that reduces that pressure
while simultaneously increasing your load at the top of the rep to
increase strength and muscle gains
Plus, you can greatly increase your time under tension to maximize results. Resistance Bands—Better than Bench Pressing #
Variable resistance training is also superior when it comes to bench pressing.
Again, the main issue relates to the limitations of your weakest range.
X3 band chest press
tremendous amount of force in the strong range, spurring an incredible amount of
You already know that variable resistance training relieves pressure on your
joints within the weakest range, but it also allows you to hold heavier loads in
By leveraging bands instead of a loaded barbell, you are triggering more muscle
growth because you are holding heavier loads than you ever could with free
weights—and for a much longer duration.
Furthermore, with the X3, you ensure that you are fatiguing your muscles in
every range of the repetition, which means you are maximizing muscle growth.
set up correctly
, you will
reap all of these great benefits in a single brief set. Build Muscle with Heavy-Duty Resistance Bands #
Heavy resistance bands can safely and effectively expedite your muscle growth.
Just ensure that you use the X3 bar when you’re training with heavy-duty
resistance bands. Using bands alone is typically ineffective and often unsafe.
This is because good exercise results require very high force bands. Suppose you
grip those bands directly without a barbell interface like X3. In that case,
those high forces will twist relatively delicate joints like the wrists, leading
to neural inhibition (reduced ability to recruit muscle), and in the worst case,
If you have any questions
about the X3
, visit the Support
section of our website or visit the
X3 Users Group