Support/ X3 Workout Fundamentals


How do I clean my X3 system?

There isn’t really maintenance for the X3. If you wish to wipe down the bar and ground plate with disinfectant wipes, feel free. The bands are expected to get some wear and tear, kinda similar to a car tire. Some of the ways to make sure they don’t break down faster than normal is to not use it on extremely rough surfaces like …

How do I get into position for the X3 chest press to prevent the bands from slipping?

It may be a bit tight to get the band around your shoulders for the chest press and tricep press, but as with all things, the more you do it the easier it will get. The first step is connecting the bands to the X3 bar in the “doubled-over” format used for the chest press, deadlift, bent row, etc. Next, grab the band in the middle, so the bar …

How do I hold the bar during X3 squats?

The placement of the bar during your X3 front squats and X3 split squats is easy with the right form. See this video: { "@context": "http://schema.org", "@type": "VideoObject", "description": "Learn more about X3 at www.X3bar.com", "name": "X3 FAQ: What is the best way to hold the bar during Front …

How many sets do I need to do with the X3?

With the X3 you only need to do one set to exhaustion! One set with X3 brings a more complete level of fatigue than compared with conventional weights. Comparisons should not be made with the number of sets. The reason multiple sets are used with regular weight is that stimulus is only delivered in the weakest range of motion, when the least amount …

What do I do about bands slipping during the chest press and tricep press?

First, make sure you’re getting into the right position for the X3 chest press and tricep press. In order to get the full benefit of the X3 workouts, constant tension must be kept throughout the movement. This will help you reach full fatigue, as well as keep the bands in place. Also keep your shoulders back. It is easy to let your shoulder …

What do I do when I run out of breath during squats before my muscles are exhausted?

Thighs are large muscles that require a lot of blood flow during squats. What can happen is your cardiovascular system is getting exhausted before your muscles. If you are having trouble finishing the exercise before your muscles are exhausted, we recommend trying the split squat, as it allows you to focus on one leg at a time. It is also amazing …

Where can I get help from current customers?

There are two active Facebook groups founded by users where customers share X3 tips and tricks: X3 Bar Users Group Ladies of X3

Where can I get replacement X3 bands?

Replacement bands are available to users when needed! Reach out to customer service at [email protected] and we will help get you what you need!

Why are X3 workouts so frequent?

{ "@context": "http://schema.org", "@type": "VideoObject", "description": "If you follow the X3 12 week program, we ramp up to 6 days a week of X3 workouts. This is in contrast to recommendations made by some other exercise programs that advocate longer rest periods. Our recommendation is backed by …

Why only one set? How long should I rest between exercises?

The beauty of the variable resistance is that you’re able to take your muscles to full fatigue in all the ranges of motion with a single set. And doing multiple sets just gives your muscles a chance to rest, which doesn’t trigger as great of a growth response as the body doesn’t recognize a deficit. Just make sure you’re …