What bands should I use? How many reps should I do?
It’s counterproductive to use a heavier band to fatigue with less reps instead of a lighter band with more reps (up to 40). If you make the force so high that you can only do 3 reps, you’re undermining the benefits of the variable resistance.
You want to keep in mind, because we are using variable resistance with X3, we are also using far more muscle fibers in each movement, and with more weight, than we would otherwise use. The peak forces during a full range of motion X3 rep might exceed your 1 rep max with free weights. Despite this you can do more reps because your muscles are under much less force in the weaker ranges of motion.
Weight lifting protocols no longer apply. To guarantee we fatigue the maximum amount of muscle fibers and promote both myofibril and sarcoplasmic hypertrophy, we do a minimum of 15 repetitions and a maximum of 40.
When you’re able to do 40 slow and controlled reps with a band, not counting partial reps, then you are ready to move up a band. Make sure to do each rep with a relatively slow speed of 2 to 3 seconds up, and 2 to 3 seconds down.