Here are the top 3 topics we discuss:
John Jaquish, PhD. has spent years researching and developing improved
approaches to health. He is the inventor of the most effective bone density
building medical technology which is now partnered with Tony Robbins and
OsteoStrong for rapid clinic deployment.
, a technology that is proven to develop muscle
much faster than conventional weight lifting, all with the lowest risk of joint
injury, Dr. Jaquish methods are used in training the world’s most elite athletes
and associations such as the entire Miami Heat organization, various NFL and NBA
players, as well as Olympians.
Also make sure to check out part 2.
Full Transcript #
Faraz Khan: Friend, it’s Faraz Khan. On this episode, I talk to Dr. John Jaquish
on his new book called
Weight Lifting Is A Waste of Time And So Is Cardio
. He talks about how
to build muscle three times faster in just 10 minutes a day with his invention
called the X3 Bar
. So, if you’re a busy person who wants a better
body, stay tuned for an exciting interview. Dr. John Jaquish is a scientist, an
inventor, and a Wall Street Journal best selling author. He spent years
researching and developing improved approaches to health. He’s the inventor of
the most effective bone density building medical technology, which has now
partnered with Tony Robbins and OsteoStrong for rapid clinic development. He’s
the inventor of the X3 Bar
, which is the technology that has proven
to develop muscle much faster than conventional weight lifting, all at the
lowest risk of joint injury. Dr. Jaquish’s methods are used in training the
world’s most elite athletes in associations such as the entire Miami Heat
organization, various NFL and MBA players, as well as Olympians. Hey, everybody.
Today I have a very special guest on the show. It is Dr. John Jaquish, who is a
prolific inventor of our times. He’s not only invented the technology behind
OsteoStrong, but also invented the X3 Bar
, which is a revolutionary
device for working out, getting muscle in much quicker time. So, we’ll get into
all of that in just a second. But first, I would like to introduce him to the
show, Dr. Jaquish, welcome to the Anti Aging Hacks Show.
Dr. John Jaquish: Faraz, thanks for having me.
Faraz Khan: Great. So, I want to start off with your background, because you
have a very, very interesting story. And I want to walk through some of your
interesting touchpoints in your story as you came to invent some of these
technologies. So, for the listeners, if you would, please give us a background,
your medical background of what you did after college and how you got into some
of the medical devices?
Dr. John Jaquish: It was really all because of my mother. My mother was
diagnosed with osteoporosis. And I had just finished business school at the
time. And so, I was a little bit out of undergrad. But I wasn’t particularly …
I was doing software sales for an enterprise, like relationship management,
custom solutions kind of company. And I loved that job. That was fun. But it
wasn’t quite as satisfying as what I wanted to do, which I didn’t know what I
wanted to do. I just thought, “I could do something cooler than this.” And my
mom got diagnosed with osteoporosis. And then I read about side effects of some
of the medications. And I was like, “I don’t like this.” And mom said, “I don’t
like it either.” So, I said, “Just hang on. Let me see what I can learn about
this.” And as I started to learn, I determined that this is really just a
dysfunction of disuse. So, we normally … Children get high impact forces in
the body. Now, weight lifting will never really trigger bone growth. It’s not
high level enough. I shouldn’t say never.
There’s somebody out there. But basically, the minimum dose response for
triggering growth of the hip joint, bone in the hip joint, which are where the
fractures happen that end life or contribute to ending life early, you need 4.2
multiples of body weight to get any bone growth at all. So, people won’t lift
weights with that. Faraz Khan: That’s a lot.
Dr. John Jaquish: Right, right. Like, you’re not going to find somebody that
squats four times their body weight. And the leg slide doesn’t count because
most of the weight’s going straight into the ground. You’re at a 45 degree
angle, you know? It’s like, you can push a car too. It doesn’t mean you can lift
3,000 pounds. So, I just determined that impact is the only thing that ever did
anything for bone. So, I have to emulate high impact. I’ve got to get the
benefit of high impact without the risks. And so, what I ended up doing was
building a robotics system to adjust bars and plates, so that people could
contract against these bars and plates and then have a realtime feedback
computerized system show them how much force they’re putting through bone mass.
And now, those are the devices that you find at the OsteoStrong franchises.
Faraz Khan: And they’re great. I’ve been to a couple of your franchises. And I
got to know you first from Tony Robbins.
Dr. John Jaquish: Okay.
Faraz Khan: I know a lot of folks who-
Dr. John Jaquish: He’s a partner of mine.
Faraz Khan: Sorry?
Dr. John Jaquish: He’s a partner in OsteoStrong.
Faraz Khan: Yeah, exactly. And I’ve been to a few of his conferences. And I have
met Brian Bradley who runs the Egoscue, or is a key in the Egoscue leadership.
And so, I got introduced to a lot of his partners, and that’s how I found you.
And I’ve been to one of your clinics, which, these devices are great, you know
what I mean? You get up there, and they’re completely easy to use and you put
in, and they have memory, so you can put in your information. And then, they
really load your bone with a lot of weight, which, as your research has shown,
spurs bone growth and reduces the bad effects of osteoporosis. And what I’ve
learned in this longevity journey is, especially as you get older and you fall
or break a hip, I think if you’re over 65, your chances of surviving more than a
year is less than 40%. The numbers are-
Dr. John Jaquish: You have a 50% chance of death within one year over 50.
Faraz Khan: Oh my goodness, so that’s even less.
Dr. John Jaquish: If you have a hip fracture.
Faraz Khan: Wow.
Dr. John Jaquish: And it’s not necessarily the hip fracture that’ll kill you.
It’s the complications, you know? The surgery to put the hip back together,
because they’ve got to split a huge part of your thigh open. And you have the
most blood flow anywhere in the body right there, other than immediately around
the heart. So, it’s complicated surgery. Recovering from the surgery is an
issue. The infections that people are susceptible to. How weakened they are
after a really invasive surgery like that. So, usually they’ll get pneumonia or
have some kind of complication and end up in the hospital. People don’t hear
about that. There’s actually as much death because of hip fractures,
osteoporotic hip fractures, as there are with breast cancer, which for some
reason just doesn’t seem scary. People are like, “Oh yeah, my mom fell down and
broke her hip and went to hospital. And then she died of a complication.” And I
mean, I don’t know, dead is dead. So, I don’t want that to happen, or at least
if it happens, I want it a long time from now. So, why is breast cancer scarier?
You’re dead. So, yeah. I think there’s a little bit of an awareness problem. But
of course, the people with low bone mass, they’re made aware. Yeah.
Faraz Khan: Okay, so just a personal anecdote, my grandmother fell down and
broke her hip. And luckily, she wasn’t the statistic that die within a year. She
lived, I believe 15 years after. But her mobility was limited to 20 or 30 feet
from where she sat everyday. She couldn’t move. She couldn’t walk. She couldn’t
go out. She would go out in a wheelchair. It was really said to see her in that
state, you know? So, I would wish that on nobody. So, with OsteoStrong, are you
able to reverse … What are the results you’re having with the devices in a lot
of locations now?
Dr. John Jaquish: Building bone mass. So, it’s difficult to really get away with
saying … Like, there are people who have osteoporosis use OsteoStrong for a
year and then are no longer diagnosed with osteoporosis. You’ve got to be
careful when you say this reversed, because you’ve always got a physician who
says, “Well, you don’t know it was that.“Well, nothing else does, so we kind of
do. It’s not like if you just start having … if you go vegan or something.
Actually, veganism destroys bone. You really lose a lot of bone density being a
vegetarian and a vegan. There’s more than 20 studies that have proven that, and
a meta analysis that puts them all together, just because of the oxalates and
the chronic inflammation. And then, of course, bones are protein.
Faraz Khan: Yes, if you’re vegan-
Dr. John Jaquish: If you don’t have the building blocks, then, well, there you
have it. So yeah. Shame. But I like talking about bone health. That’s how I
frame it. Like, people improve their bone health. I don’t really say reverse
osteoporosis. That has been seen for many users.
Faraz Khan: Okay. Dr. Jaquish, you’ve got a new book,
Weight Lifting Is A WasteOf Time
. Tell us about this book and why you
Dr. John Jaquish: Well, while I was doing the research for the medical device,
for the bone density device in OsteoStrong, I noticed that humans are capable of
incredible power in impact of ready ranges of motion. So, when you trip and fall
and you protect yourself from that fall, you brace for impact. You have 120
degree angle between your upper arm and your lower. And the back of the hand is
in line with the clavicle. Little kids, elderly people, everybody falls that way
if they have time to react. So, when that event happens, you look at what forces
humans are capable of. And I knew this from the gymnastics research I first did
before even building the prototype of the device. Impact, we handle tremendous
amounts of force, well beyond what we … seven times greater than what we can
handle in regular weight training. So, tested the device with elderly
deconditioned women. And they were using weights that full range wise, a
professional weight lifter wouldn’t even touch. And they were like 65 year old
women who’ve never exercised a day in their life.
Now, doesn’t mean they’re as strong as those guys. It doesn’t really mean
anything from a performance standpoint. But what it does show is we really
missed out on stimulating the body completely when it comes to asking the
central nervous system to build more muscle mass. And so, because that really
means we’re under-loading muscle and overloading joints, which is why … Then
ultimately, I looked at … There’s the anecdotal way of looking at it, but then
there’s the research way of looking at it too. The top leanest 1% of males in
the United States is just under 11% body fat, which is not impressive at all.
That’s the top 1%. And 23% of males do strength training. Most of them do it at
home. But you look at those numbers and it’s like, would you invest with an
investment company that lost 99% of its money?
Faraz Khan: No way.
Dr. John Jaquish: No. You do not. Would you buy a car that 99% of the owners had
to send to the scrapyard because it just constantly broke down and couldn’t be
operated? You’d never buy that. But we go to the gym. And the fitness industry
has a 99% failure rate. Why? In fact, you go in an average gym, and I’m not
talking about Venice Beach Golds Gym. I’m talking about a regular whatever,
24-hour fitness or something in a regular place, let’s say Fresno or something
like that, Cleveland. And you walk into the gym, and you go next door to the
pizza place, the people don’t really look much different. Pretty much
everybody’s fat, pretty much everybody’s tired. Yeah, and by fat, I don’t mean
necessarily obese, but they’re not in shape. So, it’s like why would … Like,
at first, I didn’t really want to attack the whole industry. But then I thought,
it’s a total failure.
It’s probably the most failed human endeavor. Like, I can’t think of anything
else that people habitually do that has a 99% failure rate. And I think it’s
actually worse than that because really, how often do you see somebody that has
a physique worthy of admiration?
Faraz Khan: Not much, right.
Dr. John Jaquish: Performance physique, I don’t just mean just like, pretty
Faraz Khan: Rare.
Dr. John Jaquish: I mean, like somebody that you’re like, “Wow, that person
looks like a statue.” I mean, that’s certainly not 1%. That might be one tenth
of one percent, maybe 100th of 1%. Here’s something else for you, one in six
males over the age of 18 have been on or are on anabolic steroids right now.
Faraz Khan: A lot of my friends.
Dr. John Jaquish: Apparently that doesn’t work either, because look at the top
one percent. They’re not even, I mean 11% body fat, because body fat’s a great
number because it takes muscularity into consideration. The more muscular you
are, the more your body fat goes down by proportion. So, what are we even
talking about? Like, if people see someone in shape, “Yeah, they must take
steroids.” Like, every fat guy with no musculature is like, “Everybody’s on
steroids except me. I’m the only one doing it right.” No, your workout sucks and
your nutrition’s probably just as bad. And that’s like the story for everybody,
because they don’t understand why weight lifting is so inefficient. And until I
came along, there wasn’t really a good way to stimulate muscle at all. And so,
when I went to develop, my first thought was, I’m just going to write it. I’m
just going to write a book about variable resistance and let people figure it
out from there. And it’ll be a best seller and it’ll be great. But then, I
looked at sort of the do it yourself approaches to variable resistance. They
were not practical. You’d have to buy all kinds of equipment, custom modify it.
You’d have to pay somebody to weld this stuff. Like, nothing was set up right,
Faraz Khan: Would you explain variable resistance, Dr. Jaquish, to the audience?
There’s obviously the fixed weight that we’re all so used to in the gym. What’s-
Dr. John Jaquish: Right, so you see somebody in the NFL, they’re benching 225.
It’s 225 at the bottom, it’s 225 in the middle, and it’s 225 at the top. When I
do a chest press, it’s 100 pounds at the bottom, it’s 300 pounds in the middle,
and it’s 540 pounds at the top. And that is much closer to the actual curve of
strength than anything else. Like, you’re weakest in your muscle’s stretched
position. And you’re strongest in your muscle’s fully contracted position. Now,
there’s leverage and kind of geometry that goes in there also. And that’s
different per movement, so we’ll get into that. But we just needed … What we
need is a weight that changes as we move, so we fatigue in accordance to what
our capacity is. And once we do that, that’s a much deeper level of fatigue, a
much more intense stimulus. And as we know with sunlight or building a callous
or any other adaptive response, the more intense the stimuli, the greater the
response of the body.
Faraz Khan: Absolutely. And I know lots of men that have hurt themselves doing
all kinds of crazy heavy exercises. Bench press seems to be common because every
man wants to boast about how much bench they did last Monday. Mondays are
usually bench days, at least in the circles that I run. But I have personally
hurt myself doing a military press a few years ago. And that took me out for a
Dr. John Jaquish: Well, the shoulder has the most range of motion of any joint
in the body. And putting heavy load on that is not a good idea, unless you have
a joint optimist, which is exactly how this thing works.
Faraz Khan: So, your whole premise then, coming out of the studies that you do
with OsteoStrong and your data, is that we don’t want to use a fixed weight
again when the muscle’s the weakest, because that is the weight limiting factor.
You can’t go any higher where you could grow better, you could grow bigger
muscles, you could grow stronger, if you could have more weight when you can
withstand the weight, right? At the proportion with your muscles-
Dr. John Jaquish: Well, the weight’s changing, which means variable resistance.
Faraz Khan: Yeah.
Dr. John Jaquish: Like, resistance becomes variable. And there’s a couple of
different approaches to that. But I needed to come up with my own, because the
other ones that were out there were just totally ineffective. Like, they were
either too light or not. They were linear, instead of like a force curve. So, I
needed something that would … The more extended, the shorter the muscle
becomes, it wouldn’t be like a one to two relationship. It’d be more like a one
and three relationship.
Faraz Khan: So, let’s talk about your solution, if we may. You’ve invented this
barbell and a set of bands that go with it that allow you to achieve exactly
what you said, variable resistance, but getting higher when your muscles are
stretched. How does that work, Dr. Jaquish? Please explain to the audience how
this device works, the
Dr. John Jaquish: So, it delivers force in accordance to your biomechanical
capability. So, the top of a chest press, you’re capable of seven times more
force than you are at the bottom. Now, that would be like at an absolute
maximum. So, we dial that back a little bit. So, it’s more like X at the bottom
and 5X at the top.
Faraz Khan: That’s what the bar does?
Dr. John Jaquish: Yep.
Faraz Khan: Okay. And obviously just [crosstalk]-
Dr. John Jaquish: And the ground plate also, because the movements like squats
and dead lifts and overhead presses, you basically have to attach the band to
something where the band can move freely underneath your feet. And so, that’s
what the ground plate is for. So, sometimes people are like, “We’ll kind of just
buy the bar.” And it’s like, no. That’s like, let me buy the car without the
Faraz Khan: Right.
Dr. John Jaquish: You need that.
Faraz Khan: Yeah. And so, what you’ve done is, you’ve supercharged this concept
of variable resistance that we had with bands, with lighter bands. And you’ve
provided a stable base and a sturdy bar that can handle the variable loads.
Dr. John Jaquish: Right. We tried to use an actual appropriate for strength
training level of weight band that we make. We’re really the only ones that make
banes that strong. Let’s say you throw one around your back and just do a pushup
with it, you might actually break your wrist because it’s twisting your wrist.
So, you need the bar to keep your wrist neutral. So, somebody will say,
doesn’t work because I tried band training once and it
didn’t work.” It’s like, “Well, this is not band training.” This is way beyond
that. This takes the shortcomings out of band training. I understand why people
don’t like band training, it sucks. You’re either using a weight that’s so low,
it’s not going to do anything, or you’re using a weight high enough to twist
your joints and injure yourself. Those are your two options, injury or get
nothing out of it. So, you know? I needed to come up with something different.
Faraz Khan: Great. And obviously you said this increases your muscle load when
the muscle’s the strongest. So, therefore, it leads to a much stronger muscle,
much more quickly. And you’ve listed a lot of studies in your book that prove
that, right? Jump performance increases, your even sprinting speed increases,
definitely muscles that you’re working, those increase. There’s a lot of
benefits to using this the right way.
Dr. John Jaquish: Yeah.
Faraz Khan: Okay. The other question I’ve got, and a few questions from people
that I said I was going to interview you today. One question I got is, how does
this do all the muscle movements that you would want to do, the complex, the
simple, in a program?
Dr. John Jaquish: Well, I mean, it gets every muscle in the body. But I’d want
to know specifically what somebody’s talking about.
Faraz Khan: I think at the gym, they’re used to doing,“Okay, I’m going to do a
bench press. Then I’m going to go over, do a squat. I’m going to do a deadlift,
or I’m going to do a bicep curl.”
Dr. John Jaquish: Everything you mentioned is a movement we have. Now, I mean
hip adduction and abduction, that’s not something we do. But that’s also not
really something the human body does, you know? I mean, when you run, do you
flare your legs outward? No. I mean, is that muscle involved in running? Yeah.
And you’ll stimulate it. It’s involved in squatting too. But some of the kind of
sillier exercises that don’t really mimic something we would actually do, yeah,
they’re not part of it. But also remember, the gym equipment business has been
very good at convincing people they need more stuff, because that’s good for
business. It’s pretty simple. It’s like, the basic barbell movements are all you
really need, as long as you’re getting variable resistance with it. In fact,
people do way better with barbell exercise then they do with machine exercise.
And this is an amplification beyond that. So, I think why do you need a Cybex
hip adductor and abductor? Because Cybex sells it, that’s why. And they got a
contract with your gym. And so, yeah, just because it’s there, doesn’t mean it’s
good. Cigarettes are there, are they good for you? Right.
Faraz Khan: Okay, let me ask you this. You’ve said that it’s called
because it provides three times the gains. Could you explain
that? Three times muscle size, three times the strength, what does that mean?
Dr. John Jaquish: Muscle size isn’t really a metric that’s commonly tracked.
Sometimes body composition change, but those are usually in like weight loss
studies. So, when somebody’s doing analysis on a strength training intervention,
they’re really more focused on power output, as opposed … I mean, some of them
chase after EMG, which is fool’s gold, you know? I mean, it’s like activating a
muscle and making a muscle grow are two different things. But a lot of people
don’t know that. So, what was seen in the study that I’m citing of three times
the gains was strength. But we know strength doesn’t come without size in some
regard. So, it depends on how you build the strength. Is it more neuromuscular
activation? Well, that’s probably not going to result in any size change at all.
But if it was either sarcoplasmic hypertrophy or myofibril hypertrophy. So,
there’s really three ways to get strong. It’s those three. It’s the
neuromuscular engagement, then sarcoplasmic and myofibril. We get the maximum of
all three. And then we see the muscle size gains also. But also, there’s people
who, if they do … Let’s say they do
. They’ve got the best
strength training intervention ever. And then, they don’t have enough protein to
grow muscle. Well, they’ll get neuromuscular changes. They’ll be able to
activate more muscle faster. So, they’ll see a greater strength output, but they
won’t gain any size. And some people want that. Like, there’s a number of others
… There’s a gymnast, a male gymnast that we work with from time to time. And
he’s just not interested in putting on any size at all. So, he really, really
limits his nutrition, doesn’t get enough protein, but trains just like somebody
who would really like to gain some size. So, then he just gets the neuromuscular
adaptation, that’s it.
Faraz Khan: Okay. You’re obviously working with a lot of athletes, you’re
working with a lot of celebrities in this sense with the
Dr. John Jaquish: [crosstalk] pro-athletes. It’s really funny. When somebody
wants to say, “This thing’s a scam,” or, “It’s not good enough,” or, “Jaquish
didn’t go to a good enough university.” It’s like, I created a device that
reverses a disease that kills as many people as breast cancer. And you want to
talk about my school? Really? You think that matters at this point? Okay.
Anyway, school was great. But when somebody wants to shoot a hole in it, I
really started doing a lot with athletes to really try and help the less
intelligent people understand how superior this is, because they can’t read
research. And a lot of regular people can’t read research either. Research is
not written in a way that the regular person can understand it. It’s a lot of
statistics. It’s because they’re trying to get a lot of information across to an
already educated population, because what you want when you publish research is
for someone else to take that research and reference it. You want your research
to be good enough, interesting enough, make a point either one way or the other,
because you’re not supposed to have an outcome in mind when you start the study,
right? Those researchers never do that. But you know, you’re trying to prove one
way or the other something. And then, when your study comes out, you hope
somebody goes, “I like that point. I’m going to make that point and cite this
study in my study.” And the more citations you get, the sort of better you do
kind of academically. You get sort of street credit points, sort of thing with
professors. So, when people didn’t understand the research, I was like, well, I
can work with a lot of professional athletes, give them personal help, and ask
for an endorsement for free, because I don’t want to take any money for
endorsements. I mean, yeah, sure, I could go pay Dwayne Johnson a million bucks
a year or whatever. He’d do it for a million a year, I’m sure.
Faraz Khan: Worth it. That’d be worth it.
Dr. John Jaquish: Shoot a couple of ads for me. But if he’s paid, it’s like,
what does it mean? Like, hey, it worked for Michael Jordan and Nike. But Nike
was already Nike when they hired Michael Jordan. It wasn’t like they hired
Michael Jordan and everybody was like, “What’s Nike? Oh, it’s what Michael
Jordan wears? Okay.” They already all knew that, so it’s not a big comparison,
because I get that with people who are trying to help me market and stuff like
that. I’m like, “That’s not a good analogy.” But I wanted … Where was I?
Faraz Khan: You were talking about athletes using the program.
Dr. John Jaquish: Yeah, getting the athletes was really to help the people who
either didn’t have the patience to read the research or the intelligence to
understand it, and at least they could go, “Well, Doctor Jaquish is working with
12 NFL players and 40 MBA players and a couple of Olympians and Swedish soccer.”
And pro athletes would not sign onto this unless it was the real deal.
Faraz Khan: Correct.
Dr. John Jaquish: Like, you don’t see pro athletes endorsing something silly
that’s out there.
Faraz Khan: Yeah, Pop Tarts. Yeah, they don’t do that.
Dr. John Jaquish: Yeah, they’re not going to waste their time. They would never
take the picture. They’d never even pick the thing up. So, that made a point
where somebody would be like, “Yeah, when Doctor J is talking about science, I
don’t know what the hell he’s talking about. But I do know like three guys on
the Detroit Lions. I know one guy on the … The best guy on the Pistons. My
favorite bobsledder at the Olympics is using
. And those guys,
they’re badass. They would not waste their time.”
Faraz Khan: That is great. Congratulations on building-
Dr. John Jaquish: Thanks. That made a big impact.
Faraz Khan: Yeah, I’m sure.
Dr. John Jaquish: Because that was like, “Okay, I don’t need to understand all
this. But now that I know that all these guys …” Also, we have a couple of
bodybuilders in there who are pretty open about not being natural athletes. But
if you look at an NFL player, they’re continuing to get bigger. They’re drug
free. Like, they get tested all the time. And it’s been a long time since they
have not been able to get away with anything like that. And of course, the
punishment is brutal. Like, you lose a season. Well, most NFL players only last
Faraz Khan: Right.
Dr. John Jaquish: Then they retire because they get busted up. So, sitting out a
season is like, you might lose a third of your career. So, they don’t take that
risk. They’re not screwing around with that kind of stuff. So, I like pointing
that out, these guys are growing muscle, are already being high level. So, being
a high level athlete, it’s harder to grow muscle.
Faraz Khan: Absolutely.
Dr. John Jaquish: For a beginner, it’s a lot easier.
Faraz Khan: Okay. Let’s talk about an average person that wants to improve their
body composition, wants to get stronger, that wants to lose some of the weight.
You have a 12-week program that you’ve outlined on your website. Is that the
recommendation for most people to start with
Dr. John Jaquish: Yep. And that’s exactly what I did. At the end of the 12-week
program, we explained how to continue. And everybody imagines that because I’m
really big and strong and lean, that I must do something differently. There’s
got to be a secret. There’s no secrets. There’s only science. And if you read
the book and use the product as directed, I just quote the man, DeLorean, “This
is the way.” Like, if you don’t want to listen to me drone on for an hour about
why we do what we do, or read a 268 page book with 250 scientific citations,
that’s not what everybody wants to spend their time doing. Just follow the
Faraz Khan: Well, the book’s a great read, and it’s a quick read. Okay, so
somebody gets the
Dr. John Jaquish: For you. It’s a quick read for you.
Faraz Khan: That’s true, that’s true. Fair enough. Now, somebody gets the
and they want to start with the 12-week program. I think one
thing that people get confused by is that it’s only, I believe, it’s less than
15 minutes a day. Is that what it is?
Dr. John Jaquish: 10 minutes.
Faraz Khan: 10 minutes a day. And you do this five days every week, at least in
the 12 week program, and you’re done with your workout for the week, just 10
minutes times five. That is just hard to believe for most people, because
they’re used to driving to the gym. And talking to their friends for 20 minutes,
and then actually working out for 40 or an hour and then coming back. So, two
hours has gone, and now they’re tired just from going to the gym, right?
Dr. John Jaquish: My now ex-girlfriend, she would wake up in the morning. And
I’d be like, “All right, I’ve got a busy day, so I’ve got to get my workout in.”
And she goes, “I’ll watch.” And I go, “Okay.” So, I’d make my
, which is like my preworkout, with a little bit of
caffeine, a little bit of Beta-Alanine. And then, I would start my workout.
She’d go brush her teeth. And she wouldn’t even do makeup or anything. She’d
come out and I’d be done. And she’s like, “I missed it?” “Well, I told you I was
going to work out right now. Like, yes.”
So, the reason it’s more like 15 minutes for me is because the bigger a muscle
becomes, the more resources it takes from your heart. So, when muscles begin to
get larger, this is where the myth that strength athletes have poor
cardiovascular health, it’s a myth. That’s where that comes from. They actually
have stronger hearts than marathon runners in some cases. There’s about 100
studies on this, and a meta analysis that cites all those 100 studies, which I
do cite in the book when I talk about how cardio is really not that great. You
build your heart a lot stronger and build a lot more cardiovascular health. But
that doesn’t mean you can run a marathon better, because that’s very specific.
Like, you actually want to weight less. Whereas, a strength athlete, the central
nervous system is trying to help you weigh more. So, it’s just very different
training bjectives, different stimuli and different responses.
Like, if I run up a couple flights of stairs and I weigh 240 pounds and I’m next
to a guy who weighs 140 pounds and is a marathon runner, he’s going to look at
me, and I’m going to be like [inaudible], you know? Out there after a run up a
few flights of stairs. And he’ll go, “Well, your cardiovascular health isn’t
good.” And I’m like, “No, it’s probably better than yours. I’m just twice your
size,” you know? Like, my Lamborghini doesn’t have the same mileage that
somebody’s Prius does. It’s a lot faster, a lot more powerful. So, it’s just
Faraz Khan: Yeah, I want to come back to nutrition in a few minutes, because I
have a lot of pointed questions there, because there’s the two components,
right? The workouts, the nutrition, and maybe sleep. So, let’s talk about how
much muscle can a typical man that’s following your protocol to a tee, that’s
not an elite athlete expect? What can people expect out of just 12 weeks?
Dr. John Jaquish: 12 weeks, probably longer. It’s 10 pounds of muscle I’ve seen
Faraz Khan: 10 pounds of muscle?
Dr. John Jaquish: Yeah, I’ve seen that.
Faraz Khan: Wow, that’s unheard of.
Dr. John Jaquish: So, the metric I really look for when I put a before and after
is first of all, somebody needs to be comfortable with sharing a picture of them
out of shape and a picture of them in shape with their shirt off. And because
our target market is busy executives, not a lot of guys want shirtless pictures
on the internet. So, there’s a lot of people that say no. But I don’t blame
them. Like, you’re an investment banker. Do you really want a shirtless picture
of yourself? That’s not very professional. But there’s also a lot of people who
are just cool, who are just like, “Yeah, I mean, I’m in awesome shape. I want
everybody to see it.” So, I get it either way. So, when somebody puts on 20
pounds of muscle in six months or less, we want them to share that story. And
there’s been a lot of people.
Faraz Khan: There’s a lot of people putting on 20 pounds of muscle?
Dr. John Jaquish: Right, which to most people is like their ultimate goal. Like,
they’ve already been working out 10 years to try and achieve that and they
haven’t got anywhere close. And they can do it in six months with
, which is of course, the cost of the product has to do with
high level of engineering it has to go through because of the heavy weights.
Like, you lift so much heavier with X3 Bar
than you ever would in a
gym. People look at the picture of the product and they think they have it all
figured out. Well, I mean, you look at a picture of an iPhone. It’s a piece of
glass and a microchip. Should cost like, what? $5? I mean, there’s microchips
and all kinds of stuff, and glass, that’s like three. That’s like a beer bottle.
Why isn’t if $5? Well, because it’s not that simple, that’s why, right?
Faraz Khan: No, the quality, the construction quality-
Dr. John Jaquish: And neither is
. They need to learn
something before shooting their mouths off.
Faraz Khan: Yeah.
Dr. John Jaquish: Which is not a common trend on the internet.
Faraz Khan: True. Listen, as far as I can tell, just holding this, the
construction quality is solid. Looks great, just-
Dr. John Jaquish: Yeah, it costs a lot to make one of those.
Faraz Khan: I imagine. I believe it. And it’s made in America, right?
Dr. John Jaquish: That’s right. The bands though come from [inaudible]. They
come from Sri Lanka because we don’t have enough rainfall to get tree rubble.
Like, that’s organic, a lot of it.
Faraz Khan: Right.
Dr. John Jaquish: You know? There’s nothing we can do about that. But everything
else, made in America. Made in California, for most of it.
Faraz Khan: Cool.
Dr. John Jaquish: We have one really critical part that’s made in Connecticut,
great company in Connecticut.
Faraz Khan: Okay. Cool. So, you obviously have … You look ripped, man. You
look huge. Is this just
? Are you on anabolic steroids? What
else are you doing on top of X3 Bar
Dr. John Jaquish: No, I take testosterone replacement therapy. But I had
testosterone replacement therapy since I was 28 years old, and I’m 43 now. So, I
didn’t … And I started putting on muscle when I was 40. So, I had more than 12
years of TRT. It didn’t give me any muscle mass at all. And I was working out
the entire time. And I put this in the book.
What’s way more important than the anabolics in your blood stream is the
receptors of anabolics that are activated. And this is something that I don’t
know why it’s ignored. I think it’s back to the whole, everybody thinks there’s
a secret. Like, “The reason so and so is big and strong is because of the drug.
Well, I should take that drug.” No, it’s because of their training, their
genetics, the tendon positioning, which I told you is irrelevant with
.But that previously determined a lot of who was strong and
who was not.
And yeah, I’m at the point where I used to do some videos with Enhanced Athlete,
which is a company run by Doctor Tony Huge, is what he goes by, but Tony Hughes
is his name. And he’s not an … He is an attorney, so he has a jurist
doctorate. But he’s a great guy and he ran this company. And then, his partner
in the business was Coach Trevor. And they kind of rearranged that company a
little bit. But I used to do a lot of videos with them. And they’re big
advocates of anabolics. But also, you check in with your doctor and stuff like
that. They just really had this philosophy that anabolics are great and you
shouldn’t be afraid of them. And I would always make these arguments like, how
do you know you need that stuff? Like, you don’t. And look at guys in the NFL.
Look at people how have a really advantageous tendon layout. Why don’t we focus
on triggering the body to open up those receptors? Because you can flood your
body with anabolics, and if there’s no receptors that are active, all that’s
either going to go nowhere. You’re just going to metabolize it. Or it might go
somewhere you don’t really want it to go, you know? Like, your cardiovascular
system, enlarge your heart or some other crazy shit.
Faraz Khan: Yeah, that’s a very interesting point you bring up, because
researchers believe that even hair loss in men is caused by the response to
androgens, especially DHT, which is a byproduct of testosterone.
Dr. John Jaquish: Yeah, dihydrotestosterone. Right.
Faraz Khan: Right.
Dr. John Jaquish: I was lucky enough to have a lot of dihydrotestosterone
receptors in my hair, which is why it all fell out, which is why I am gorgeous.
Faraz Khan: Right, right.
Dr. John Jaquish: Lucky me.
Faraz Khan: So, how does that apply to the rest of the body and muscle building
in particular? How do you, an individual … They don’t know how many receptors
they have or how to turn them on. What is the right way that they can go about
Dr. John Jaquish: I think it’s chapter three of the book. There’s no way, if you
want to gain muscle, you will not escape heavy. You’ve got to put extremely
heavy loads on the body and show the muscle that it’s not enough. It needs to be
bigger, it needs to be more powerful. It needs to grow in all three regards, the
neuromuscular pathway, the sarcoplasmic, which is really the volume, the fuel in
the cell for sustained contraction, and then the explosiveness of the myofibril
adaptation. You need to show your body. Like, all you have in your body is your
central nervous system. And the only way you communicate with it is put it in a
harsh environment. You don’t look in the mirror and go, “Well, we could really
lose 20 pounds, central nervous system. Do be a favor here and just change the
hormones a little bit and the receptors and just get rid of this extra fucking
10 years of pizza that I hate,” you know?
That’s not how it works. But you put the body in an environment where it’s like,
“I’ve got to get rid of this fat,” then it’ll do that. So, it’s about creating
the right environment. And that environment is a 24/7 environment, by the way.
You either need to be stimulating with heavy loading or recovering from heavy
loading. That’s it.
Faraz Khan: Okay. And in your program, obviously you target the push muscles on
day one. And then you do a pull set of muscles on day two, which gives roughly
about two days for muscles to kind of heal from the damage that has been done.
Dr. John Jaquish: Well, that’s kind of a myth also. If you damage muscle, you
recover from damage and you don’t grow. That’s like a … There’s a lot of
research on this, like four really, really powerful studies, where it shows when
you don’t receive damage, but you too fatigue the muscle, then you have growth.
But if you have any muscle damage, the protein synthesis goes towards repairing
the damage, not growth.
Faraz Khan: I see, so the-
Dr. John Jaquish: My whole life, it’s like, you damage the muscle, and then it
grows back stronger. No. Not how it works.
Faraz Khan: Okay, so it’s not the micro-tears in the muscle that are getting
filled in that’s causing the increase in volume?
Dr. John Jaquish: No. Marathon runners have more micro-tears than weight
Faraz Khan: True, and they’re skinny and scrawny.
Dr. John Jaquish: Yeah, they are. They look terrible.
Faraz Khan: They actually do.
Dr. John Jaquish: Sorry, marathon runners. You don’t look healthy.
Faraz Khan: They don’t look sexy naked, I’ll tell you that.
Dr. John Jaquish: Anybody who runs a marathon does not do it because they’re
trying to enter a beauty contest.
Faraz Khan: No.
Dr. John Jaquish: It’s because they like to run, and that’s fine. But I don’t
think it creates the most pleasing aesthetic in the human body.
Faraz Khan: Okay. So, let me ask you the most important question for the
listeners so far is, most of the listeners of this podcast want to live a long
life and they want to look good naked, right? They don’t want to be, maybe as
muscular as you are or as a professional athlete. But how do you look very
proportionate and you have very little fat, how long does it take to get from
where you’re at to that position using the
? And then, how do
you maintain that using the X3 Bar
Dr. John Jaquish: I’m going to quote the man, DeLorean again, just get the
12-week program, and this is the way. But ultimately, get on the program and
just keep going. Like, the longer you’re on it, the leaner and stronger you get.
And you don’t need any alteration or changes. And there’s something about
fitness programs, and I don’t know why people do this. But fitness programs are
like Harley-Davidson motorcycles. You know anybody who owns a Harley?
Faraz Khan: Yeah, a couple of people.
Dr. John Jaquish: They’re popular in LA. Yeah, it’s like, they get their bike.
And then, everything they talk about is how they’re going to rearrange their
bike. Like, they’re going to take this part off, and a different part. And
they’re going to get this other part painted, which is normally not painted. And
then, they’re going to get some extra chrome somewhere. And basically, they take
something that was designed to be kind of sleek, kind of well designed, and they
actually made it shittier. But it’s more like, “Look how I’m custom did my
thing.” And you’re like, “Yeah, okay. Cool.”
Faraz Khan: Okay. Okay.
Dr. John Jaquish: And people want to do it, like they just can’t wait to get
their program go, “I’m going to change these five things, even though I don’t
understand any of the principles that are being used, and it’s going to be
better.” No, it’s not. You don’t understand the principles. And you’re going to
change something and you’re going to disallow some of the big things that were
trying to trigger. And then you’re going to get worse results. So, just follow
the program. If somebody’s already an A certified trainer, which is like a hard
cert … not a typical personal trainer certification.
It takes two weeks of clicking true or false on … Two weeks, more like two
hours on an online program, you know what I mean? Like, it’s a pretty low bar
for a lot of certifications. Some of them are almost like getting another
degree. Like, if you’re A certified, that’s a big deal. So, if somebody really
understands what they’re doing, like some of the strength coaches that I talk
to. The Miami Heat, they don’t use weights, they just use
But they also do some drills that make them better basketball players. And
they’re guys who need to improve their posture to avoid injury more than they
need bigger biceps, because if they put on a lot of muscle that isn’t used to
get airborne, they’re going to lose jump height.
So, I tell the guys who are trainers at Miami Heat, it’s like, the strength
coaches there are like, “Apply it where it will be applied best.” And they can
do little tweaks. I shouldn’t mention any players' names, because I kind of know
some of the strengths and weaknesses of some of these guys. And they wouldn’t be
happy with me talking about that. But there were a couple of guys that had upper
back muscles, trapezius muscles that were just like violin strings. Like, tight
and very almost atrophied. And they had powerful calves and powerful quads
because they’d been jumping all through high school. But they weren’t working
anything else. And it’s like, you don’t need to work on your bench press. But
you probably need to do some serious dead lifting, take that seriously, because
you don’t want a neck injury. Somebody could hit you and you fall on a shoulder
or something like that, snap your head sideways. Like, you could tear a
trapezius muscle, which could then pull your spine out of alignment and you’d be
in and out of alignment for the rest of your life.
Faraz Khan: Yeah, that would not be good.
Dr. John Jaquish: Don’t do that. Don’t let that happen. And so, these are the
people who might want to customize something. But I do exactly what I tell
everybody else to do. I’m trying to maximize the power and size of every muscle
in my body, trying to be as lean as possible. And I’m trying to spend pretty
much jack shit worth of time doing it.
Faraz Khan: That’s music.
Dr. John Jaquish: So, I can have a life. I can go to parties. I can take trips.
Faraz Khan: I think that is music to everybody that’s listening, or should be.
For 10 minutes a day, maybe 15 if you’re elite or you get to the next level,
your workout’s done, and you can maintain a physique like Dr. John Jaquish,
which is very good physique.