Training tips for greatest gains from X3 Bar
The X3 Bar training program has helped thousands of men and women build muscle and lose fat. This claim is supported by the peer-reviewed scientific literature and hundreds of client testimonials.
If you aren’t yet seeing results, you could be making some common X3 mistakes. Avoid these mishaps and oversights to ensure incredible results.
The Core Principles of X3 Bar
First, it’s essential to understand how X3 works. Yes, X3 triggers optimal hormonal release, increases strength, burns fat, and builds muscle mass. But if you don’t adhere to the X3 Workout Program, you won’t be maximizing its capabilities.
Those who aim to provide a pound-for-pound replacement to their free weight or bodyweight training routine with X3 may be disappointed, particularly if a person doesn’t typically lift heavy loads. For example, using the X3 bar for lightweight leg training will not tax muscles efficiently for growth.
X3 is designed to deliver the heaviest optimal load in a specific range to stimulate natural growth hormone release within a shortened time period.
Spending 10 minutes performing X3 squats at 60 percent effort might burn calories but will not release growth hormone, nor will it lead to muscle gains.
Simply put, using X3 outside of the suggested programming will lead to subpar results. This is perhaps the most common mistake most X3 users make.
Spend Time Under Tension
Another vital component of X3 training involves tension.
For X3 to be effective, you need to maintain muscle tension throughout your repetitions. This means no locking out joints at the top of the movement, and no letting the bands slack at the bottom. Doing either turns off the muscle, building rest into your set.
X3 Bar helps you build strength faster than traditional weight-lifting precisely because it requires just one set. For this to work, your one set must keep muscles engaged throughout the duration of the movement, with no slack or rest.
Partner continuous variable resistance with slow movements, and you’ll recruit even more muscle to reach total fatigue faster.
Spend at least two full counts on the upward portion of each movement, and at least two complete counts on the way down. Going too fast is among the top X3 bar mistakes.
Review the instructional videos provided to learn precisely how to use your X3 bar for the most beneficial results.
Stick to One Set
One set means one set.
If you can do more than that, it’s a good indicator you haven’t been performing the exercise optimally. X3 Bar programming suggests you complete 15–40 reps of each exercise. This translates to roughly 45-60 seconds of time under tension, which leads to maximum gains. The greater the fatigue, the greater the results.
Perform as many full-range repetitions as possible, then immediately follow with as many partial-range repetitions as possible until complete failure, with no rest.
That is one set, and that is why one set is all that is required. You should have nothing left in the tank with which to attempt a second set.
Maximizing Your One Set
One way to maximize each set and ensure proper difficulty is to make sure the selected band allows you to operate within the suggested repetition range. For example, with each exercise, 15–40 slow and complete repetitions should be counted before moving into partial reps to finish taxing the muscle.
If you can complete more than 40 reps, it’s an indication you need a heavier band, or you may not be doing the exercise correctly. Make sure you’re not resting at the bottom or top of any movement, and develop proprioception to ensure your form is correct.
Proprioception is awareness of where your body is in space, how it’s moving, and which muscles you’re activating.
Greater proprioception means utilizing muscles with greater intentionality, thereby soliciting more significant muscular effort from each movement.
Those with stronger training backgrounds and more muscle may have better proprioception, making X3 more quickly accessible as a new training method.
On the other hand, those with less training history may make what is known as “beginner’s gains.” When going from no movement to some, any introduction of stimulus is effective. Reach a plateau; however, and it’s time to dial in your technique.
All new movement has a learning curve, and it can take time to develop the proprioception necessary to fire on all cylinders. This will improve with time.
Ask for support in the X3 User group. It is an invaluable resource and community.
Keep It Safe
Finally, utilizing proper form for each movement pattern within the training program is essential for safely achieving maximum results. All training protocols carry injury potential if exercises are not performed correctly. Refer to the safety pointers included with your X3 Bar, as well as the X3 12-Week Workout Program
Besides creating possible injury, improper technique reduces the efficacy of the program. For example, with the chest press, having one’s elbows abducted at 20 degrees is integral for optimal pectoral engagement and deltoid safety.
Completing the same movement in a different plane will recruit fewer muscle fibers, and achieving optimal fatigue will be difficult.
Likewise, with the front squat, sitting too far back will remove tension from the quadriceps, creating a less taxing movement, and allowing for muscular inefficiency. Squatting too low is also a primary contributor to back pain. If you lean forward, you will lose stability and increase the likelihood of injury.
Once you safely master the front squat or chest press, you may move on to more challenging movements, like the split squat.
No matter which exercises you’re doing, be sure to activate your core. An under-engaged core on any movement not only reduces its impact, but makes the movement less stable and less safe.
Each movement in the X3 program is intentionally written to complement the capability of the X3 bar so that muscle fibers are maximally engaged and safely and thoroughly exhausted.
Again, perform each movement as directed, and you’ll maximize growth hormone release and optimize your natural muscle-building potential.
The X3 Bar Facebook group has many excellent training tutorials for members covering some of the most common issues in greater detail.
Trust the Scheduled Recovery
Be consistent and trust the process. This is vital for success. That includes sticking to the workout schedule, but also, taking recovery days when suggested (and needed).
Using X3 once a week will not result in massive changes. No training program is effective if not consistently applied.
Similarly, just because one no longer feels soreness does not mean it has lost its efficacy. With X3 Bar, muscle growth is not dependent on muscle damage.
X3 bar provides a specific stimulus that requires greater variance and triggers greater muscular fatigue. The suggested training program is designed to give the body enough time to recover between neurologically challenging workouts.
Trying to rush the process, or attempting to change the system, will likely curtail results.
Recovery is often the most overlooked determining aspect of program success.
There is no such thing as overtraining, but there is such a thing as under-resting, under-sleeping, under-eating, or under-stimulation.
When following the program, X3 Bar provides the ideal level of fatigue and taxation to produce significant lean muscle gain (and fat loss).
This includes doing each exercise exactly as written in conjunction with the free nutrition program and adequate sleep.
Physique specialists and professional bodybuilders understand that 80 percent of the work is done away from the X3 bar and in the kitchen. Further, they understand that muscles grow during periods of rest, not work.
The X3 Bar operates on the principle of training smarter: intense, short-duration output in concert with specified optimal recovery periods.
Select the heaviest band you can use to safely complete a minimum of 15 reps. Take your time to move slowly and maintain tension until complete fatigue. Work out in front of a mirror and seek out an X3 coach to ensure you’re performing each movement optimally.
Understand that sleep, hydration, and nutrition are essential components of any physique transformation.
Follow the free nutrition plan provided with the X3 bar system, and you’ll ensure maximum lean gains, optimized athletic performance, increased bone density, and efficient time spent.
When used intentionally and as directed, the X3 bar system is the best option available for stimulating next-level human performance.
Optimize your health through science