Highlights of the SHR podcast.
http://superhumanradio.net Learn about the most
powerful fitness device: X3
Not Weights, not cardio, better. Full Transcript #
And history will show, that your contribution to physical culture by coming up
is well deserved. So before we start telling
people about X3 bar
, and I’m gonna tell everybody something right
now, you have to be open minded when we start talking about this. Because
you’re gonna think you know what this is, and you don’t. How did you come up
with this? What was the deal behind it?
So my background is in bone density research. I invented a device that puts
axial compression—so this is the axis of bone, the length of the bone – and
we put force through that bone in positions where we would naturally absorb
high impact forces. So when you trip and fall, you protect yourself.
The big issue here. If I look at what people can do with full range of motion,
which means you’re limited by your weaker range of motion hence why we call it
the weaker range. So studies on bench press, sticking point, this is all part of
the same, the same discussion.
So when we look at that, and then we look at what a human is capable of at
extension, so like when I’m on a bench press when my arm is out here: what I am
capable of with a 120 degree angle of inclusion upper low arm, is incredible.
It’s actually seven times greater than what I’m capable of in a weaker range of
So I’m looking at this and I’m thinking, we’re missing out. We are leaving the
games at the gym, we’re not getting it.
Or anything, like, that I lifted, never really got much results out of it. I
was a pretty average guy. And then I started reading about west side barbell
and how you would add bands and chains to some of their lifts. And then there
was a great study done by Professor Anderson with Cornell Athletes, and they
divide the athletes in the two different groups.
One group did, they used less resistance than they would normally use, and then
added bands. So let’s say they had X weight here, and then add extension, let’s
say, 1.2x or 1.3x. So hyper loading the strong range and offloading the weak
They grew three times the amount of muscle, I should say strength, I mean muscle
is strength all together, but three times the amount of strength in a given
period of time compared to the control group, who is just doing their regular
training tested pre- to post-.
So ultimately, I look at both groups who are lifting weights. The difference is,
one group added bands. So, and I take that, and, this is another thing, ‘cause
people will look at the science of
and go, “Well, it’s not this,”
and they pull one sentence out of one study, and they don’t know how to read
scientific documentation, because there’s a reason I have multiple references.
It’s because I’m pulling things from different places. So then when you look at
my research out of London, and you take the two and you cross observe: forget
the weight. We need more variance.
It’s actually, I still want to stay strong, but we always talk about, “Oh, I
want to train smarter.” You wanna train smarter? It’s called the
. Because you can be as strong as you want, but in the weak
places where you normally injure yourself, it’s dynamic for you.
Yeah, the weight drops off where you’re at risk.
It’s so beautiful.
And it’s so, so very quickly. So it comes with the
X3 12-week program
. I think on week three, I don’t remember, I
filmed it a couple of weeks ago, well more than 12 weeks ago. So, we get into
what’s called diminishing range of fatigue, so you do however many reps you
do, and then you go to fatigue in the strong range, and then you ratchet back
and do reps in the mid range, ‘cause you can’t get to the strong range
anymore, ‘cause it’s a very high weight.
Yeah, and then you–
So you actually take it, you actually take the muscle to several levels of
In one set.
In one set, yeah.
So you’re not letting a massive amount of blood in to recover ‘cause the
problem with pausing if you’re doing the board press, you pause and your body
immediately starts to recover from that.
So it’s really not as intense an experience as this is. This is absolute
fatigue of the muscle in all ranges of motion simultaneously.
I love it, I love it.
Or in degrading ranges of motion called diminishing range. And the effects,
you basically need one set per body part. That’s what I did for a year when I
prototyped it, ‘cause even though I looked at the data, I thought this just
really seems too good to be true. I experimented with once I got the prototype
built, oh I should say that at first I was just gonna write a book about ultra
heavy band training but go find somebody that’ll make you bands that will
hold, two, three, 400, 500 pounds and train with the bands, the problem is a
band, wants to be, it wants to conform, right. So it stretches and it doesn’t
just, it doesn’t form a shape of a bar, and so your wrists get twisted. And
your ankles, if you’re dead lifting with a 400 pound band, and stretch, your
ankles are bending inwards–
Oh hell yeah.
And your ankle does not like lateral force.
So what happens is you have neural inhibition which instantly starts shutting
muscle off. So when you’re uncomfortable when you’re lifting something, you’re
getting a crummy workout, or not one at all, because muscles are beginning to
shut off. And so, within two days of experimenting with these heavy bands, I’m
like this is not gonna work.
I gotta develop an Olympic bar so I can grab here and grab here, but I’m gonna
do an overhead press where it can rotate. So the
is, it’s an
Olympic bar—full steel Olympic bar. I coated it in rubber.
A lot of people don’t understand that the whole thing is actually tested. The
same spec as that of a rogue, an Olympic bar which has some significant cost
behind it. People look at it and go, “Why is it so expensive?”
It’s an orbit bar, and the bands are not like the goofy little rehab bands that
you can find at Walmart. These are hundreds of pounds at extension to deliver.
Not only are you getting more force, but you’re getting more force at more
And at appropriate points in the muscle contraction, and this is the
interesting thing about it.