This isn’t really a general fitness myth, but it’s been a fairly popular request
Full Transcript #
Welcome to “Falsehoods of Fitness”.
So I just concluded a meeting with a number of professors from the University of
Athens. And what we were talking about, well we talked about many different
things. But we’re talking about differences in force curves, differences in
joint capabilities, and where power is capable of being delivered by the human
What about a wide grip bench press? #
So one of the subjects I keep seeing discussed online in regards to X3 is I wish
I could do a wide grip bench press. So, the problem with a wide grip bench press
– it’s great for competition because you can handle more weight. But you can
handle more weight because it’s easier because you’re really bypassing the weak
In fact, a wide grip bench press is in a way a tremendous acknowledgement of
variable resistance. So when you’re down, when you have a narrow grip and your
arms are close together, this is a pretty tight angle right here. So you have a
position of sort of awkwardness with a regular weighted bar, whereas when you
grab out here look, this is what the top looks like, this is what the bottom
looks like. So you’re not stretching the pectoral as much. You’re not stretching
the tricep as much. So you’re getting less range of motion.
And also notice where the top is. When you do a wide grip bench press, you may
be very impressed by the fact that you can handle a higher level of force. But
don’t confuse that for stimulating growth ‘cause where is the pectoral most
efficient at its shortest position.—is it here? Is the pectoral shortest here or
here? Well clearly it’s the narrow grip. So the wide grip is just a way of bench
pressing that enables you to use more weight, but it doesn’t train the chest,
it’s worse at training the chest.
Since X3 is a device that is designed to trigger the most muscular growth keep
in mind, you’re using X3 to get as strong as possible, not so you can talk about
how much you bench press. Like that has nothing to do with why X3 was developed.
So and ultimately, if you get stronger, you will be able to bench press more.
But that’s what you should be going for. You should be going for the greatest
The X3 bar length #
The fact is that the bar is slightly less than 20 inches. That is to keep people
from using it in a way where they’re denying themselves the potential to really
grow. So we’re not gonna make a longer bar, and there’s a good reason for it.
It’s so you grow more muscle.
Here’s another thing. Positions of inefficiency: yes, your elbow is very bent
here at the back when you have a narrow grip, and it’s a lot more range of
motion for the tricep, a lot more range of motion for the pectoral. It’s harder
to do that, but remember: we’re using variable resistance. So this is part of
the reason why 15 repetitions is the minimum. We wanna make sure we’re getting
at least 15 repetitions.
The curve of human capability vs. the linear latex line #
I know I’ve shown this curve before. The curve is human capability in what you
can do in. let’s say, a bench press. Now the curve’s very different for like a
row but for almost every other exercise, it’s very similar to this, but the
latex is linear.
So what it’s doing is it’s providing this right here. So now the curve is based
on sort of like a one rep maximum sort of thing like, what are you really
capable of? Start with something lower than what you’re capable of. In the
middle, it’s more of a relevant weight. And then you’re going like higher than
you ever would but keep in mind, if you were to do regular exercise, regular
chest press or something, it would look, draw a line here.
It would be the straight line. So you’re getting far higher forces and this
difference in between here. This area is the excess load you’re getting with X3,
which is stimulating more growth, especially in the stronger range of motion
where you’re firing more tissue, which is why you’re able to deliver those
forces. So this is why the product is designed the way it’s designed.
If you can’t get to 15 repetitions, and it’s like hurting your elbow, somebody
mentioned that the other day they’re hurting their elbow. And especially if
you’re like a tall guy, like guess what Tony Robbins, he’s probably not gonna
use the elite band for a long time, he’s six foot eight. So it’s a lot harder
for him to to use the elite band, so he’s gonna use lighter bands than maybe
somebody who’s shorter, you know Brandon and Mikhael, they’re shorter than Tony
So they’re able to use the elite band for a lot of different things, but there’s
nothing wrong with that. Remember, X3 is not a test of how strong you are, it’s
a device to get you as strong as possible. So doesn’t matter what band you’re
using. It just matters that you’re using it in a way where it’s relevant.
So you wanna get 15 repetitions minimum and you wanna fatigue in diminishing
range, so that all of this capability is leveraged, as opposed to what we see
with the straight line.
I hope that answers some questions and thanks I’ll see in the next “Falsehoods