I’ve done a lot of other programs with similar or even harder work, but never saw results like this. STOICISM: The Sad Truth Of A 2000 Year Battle [Battle Royal], Keto OMAD Diet: [What Is OMAD Keto For Weight Loss?] at checkout. ", "I am 51, and 5' 9". See real-time force measurement in video. "I lost 22 pounds of body fat and gained 20 pounds of muscle in 30 weeks. It does not vary. Man, 4 weeks in and my body has changed dramatically in a positive way. Keep these quick but tight–really squeeze as you curl in and out. The X3 ground plate gives you a wider base to loop the bands under so that the bands are pulling up directly against your feet for proper support. But even that research didn’t scratch the surface of the fact that confirmed with bone research, humans are 7-times more powerful in the strong vs weak range. Variable resistance alters the resistance of the exercise throughout the entire range of motion (ROM), lowering the resistance at your weakest ROM and increasing it at the strongest part of the lift. ", "I’ve been noticing some pretty drastic results after only a month of X3. Braced concentration curl. X3 is the …, A post shared by VibePlate (@vibeplate) on Oct 5, 2018 at 6:36am PDT, Working out with the X3 at Mark Bell’s SUPERTRAINING. Little did we know that we would transform the industry. This means that when you lift weights you are overloading joints while under-loading muscle. Bend your elbows and curl your dumbbells up to your shoulders, make sure … X3 uses variable resistance, which effectively lowers the resistance during the lifter’s weakest range of the lift and increases it during the stronger portion. - Michael Giannulis, Duodenal Switch Before and After – My 250 Pound Weight Loss Story (With Pictures), Duodenal Switch Before and After: My Story With Pictures, Intermittent Fasting 101 - Getting Started With Fasting Diet, Free weights can cause a lot more injuries, Variable resistance of bands means you can lift heavier weight at the peak of your lift, Bands don’t break your bones if you drop them on your foot, Bands are easier on joints because the weight is limited when at the joint level. I liked the X3, but couldn’t understand the price. I am on the road for work all the time, and by using X3, I have no compromise, better results than with weights, and I can do my workout ANYWHERE! The high-quality Rack Mounted Preacher Curl Station from Titan Fitness is intended for use with X-2, X-3, and T-3 Series Heavy-Duty Power Racks. The 38" Resistance Band Bar is perfect for traditional biceps and triceps curls, standing military presses, standing/upright rows, overhand grip hammer curls, and much, much, more! For this move, you'll start standing sideways to your anchor point. Performing biceps curls Follow these steps to perform this exercise: Hold a dumbbell in each hand and stand with your feet as wide […] Start by holding the dumbbells down next to the sides of your legs with arms fully extended, a slight bend in the elbow and palms facing forward. One-arm spider/Scott curl. I am so happy with my results. Therefore, one set is all you need per exercise. ", "In 6 months, I gained 20 pounds of muscle and lost body fat at the same time, which was unexpected. My DEXA and the mirror reflect massive changes. Starting at $?? ", #FlexFriday === @tfxman305 Bringing The Hulk out on Arm Day === #NFX #TFXII #nomercy #gohard #beastmode #muscle #fitnessmotivation, A post shared by Neko Freeman, M.S. 5 TRX bicep exercises to add to your workout routine. Use caution if you have lower-back or elbow problems. Many factors affect average curling weight. Using heavy bands without heavy duty equipment like the X3 bar can damage your wrists and ankles. So, just to recap these 5 tips that will improve the effectiveness of your curls and help you gain bicep size at a quicker rate… 1) Don’t allow your shoulders and elbows to drift forward as you curl the weight up. Since watching my transformation, 4 of my friends have purchased X3s as well. There are no items in your cart. In many ways it has rehabilitated them. Weight: 25 lbs approximately. Fitness Factory’s biceps curl and preacher curl machines feature a wide array of options from seated biceps and triceps curl machines, weight-stack aided low pulley biceps and triceps machines, and the famous Body-Solid Biceps Bomber, a biceps training tool utilized by the one and only Arnold Schwarzenegger. Spider Curls. I also went from 32" waist to 29-30" waist but had to have most of my pants tailored to be let out to make room for my bigger glutes. In fact, in some of those cases, we’d want to the … Not only do I use it, but I have the football team I coach using it too. Chest 7/8" bigger. Log in. I owned $10k of exercise equipment and sold it all now that I have my X3. Learn how to perform the Bicep Curl exercise with the X3. ", "I swapped over 20 lbs of body fat for lean muscle in 12 weeks using X3 ONLY. Never picking up a weight again. This means that when you lift weights you are overloading joints while underloading muscle. It weighs 4 pounds and has a diameter of 1.25 inches. ", "Got my X3 in March. I’m 53 years old folks! Compared to regular weight training, variable resistance training (such as X3) led to double or triple the gains in one-rep max, and triple the gains in average power, for the time period tested. Seems to help my stiffness in my lower back and well. Bonnie showing the stability firing with the overhead press (GH upregulation, Jaquish, Alkire, …, A post shared by Dr. John Jaquish (@drjaquish) on Dec 23, 2019 at 6:09pm PST, My favorite training device when traveling are rubber bands. The results on this page may vary based on individual users and are not guaranteed. There’s the ground plate, the bar, and a set of heavy-duty latex bands. See how with X3 bar and ground plate protects your joints Never going back to weights. So now knowing this, we obviously need to massively increase force as we move into stronger ranges, you can’t do this with a weight, but X3 makes this happen. ", "8 months of X3 and I have almost doubled my strength in every movement. WHAT IF YOU COULD CHANGE THE WEIGHT AS YOU MOVE!? I am a first responder so keeping fit is required, and now I am stronger and better conditioned than I ever imagined I could be. X3 is super efficient, and more effective than weight training. Biceps curl is a general term for a series of strength exercises that involve brachioradialis, front deltoid and the main target on biceps brachii. Biceps Curl (elbows lifted) | Keeping the elbows lifted at armpit-shoulder height, curl the weights into your shoulders and then extend the arms back out straight. LIGHT WEIGHTS | 20 seconds each x3 without rest. After a month of using it, I weigh 235 lbs Feeling pretty good so far. It is constant. Just 10 to 12 minutes every morning keeps me limber and getting stronger. 5. Osteogenic loading has now helped over 20,000 individuals with their bone health. Shipping Calculated at Checkout. Includes variations using barbell, dumbbell and resistance band, etc.The common point amongst them is the trainee lifting a certain amount of weight to contracting the biceps brachii, and tuck in their arms to the torso during the concentric phase. Before using the X3, I weighed about 270 lbs. Sleeve Diameter: 50 mm Olympic. ", "6 months with X3 only, and I look and feel completely different. Free weights give you a constant resistance. TRX Neutral Chest Fly, Band Bicep Curl Rep Out 4.) The device fixed his mother's bone density as well as tens of thousands of others, but he made another big discovery. Dr. Jaquish also quantified the variance between power capacities from weak to strong ranges in weight lifting, which brought him to his second invention, X3. Bicep Curls. Shipping Free. Can one piece of equipment really replace an entire gym membership?? The heavy-duty steel X3 ground plate is used for exercises that require an anchor point for the resistance bands, such as deadlifts or bicep curls. There are many exercises you can do with the X3 and they consist of the most effective strength training exercises, such as squats, chest press, bicep curls, and deadlifts. The recommended rep range is 15-40 full repetitions. ", "I’m Active Duty and have to maintain a certain level of conditioning for my annual physical fitness test. Some people are afraid the bar is too short. :55/:10/:25. :20T x3 1.) Subtotal. X3 is fantastic. Quite simply, most resistance bands cannot handle a heavy amount of force. STOICISM: The Sad Truth Of A 2000 Year Battle, Keto OMAD Diet: [What Is OMAD Keto For Weight Loss? . ", "One year ago, I started using the X3 and I’ve been following the workout program. 99% of bands out there are petroleum-based material. Exactly why so many fail to see results. His devices were put into production, and has since been placed in over 300 clinics worldwide. I have been lifting for years, but this equipment is compact, easy to store and travel with, and really hammers the deep tissues fast, would definitely recommend. My results are incredible. I will never go back to weights. . This design maximixes the muscle fatigure which helps to grow your muscles faster. Bicep curls (and their many variations) work a number of muscles within the arm, with particular emphasis on the biceps (duh), and the other elbow flexors. My growth has exploded since using the x3 and I can do it at home in a fraction of the time. ", "In the four months since I started X3 and adopted intermittent fasting, I’ve cut from 188 pounds at 12% body fat to 173 pounds at 7% body fat. Length: Sleeve Loadable Length: 11.75". Dr. Jaquish is a research professor at Rushmore University, speaks at scientific conferences all over the world, has been featured on many of the top health podcasts, is an editor of multiple medical journals, and is a nominee of the National Medal of Science. The heavy-duty steel X3 ground plate is used for exercises that require an anchor point for the resistance bands, such as deadlifts or bicep curls. Dr. J did this right. Biceps curls are often performed with dumbbells. That’s why X3 comes with a specially machined alloy steel bar with internal bearings, like an Olympic bar, so that grip is always optimized to support the heavy loads. 10 years ago, a scientist invented a medical device to grow bone density since his mother had low bone density and knew he could fix it. Continue Shopping. ", "The results are outstanding but the other really surprising thing for me was how X3 hasn’t aggravated my existing injuries. He created some of the world's most powerful latex bands: 50-100 times the power of typical fitness bands. LIGHT WEIGHTS | 20 seconds each x3 without rest 1. Your Bicep Muscles. These statements have not been evaluated by the Food and Drug Administration. Begin standing with feet together (option to stand on one leg for more core work), palms up, and both hands holding the bar. 6. Your email address will not be published. Good stuff! The partial reps are important, but don't count towards the 15-40 reps. X3 takes you to a much deeper level of fatigue since you are training all the ranges of motion. This is a weak material and the bands will snap when enough force is applied to it. I lost 2 inches around my waist and my weight stayed the same. Here I am doing Overhead Presses and Bicep Curls with the @x3_bar system from @drjaquish …, A post shared by Luis Villasenor - SFN, PN1, PT (@darthluiggi) on Dec 30, 2019 at 11:57am PST. It seriously changes the game when it comes to strength training. How To Lose 2 Pounds A Week (10 Easy To Follow Steps) [Step By Step Guide], EPICUREANISM VS. Now he’s ready to share it with the world! Shaft Diameter: 28.5 mm. Use the straight bar attachment for this move. NOW I understood X3 and pulled the trigger. Amazing results. If you are unable to do 15 full reps with a band, you will want to move down to a lighter band and work towards 40 with it first. X3 changed everything. As a result, you put less stress on your joints where you are weaker and more stress at points in the range of motion where you are strongest. At my age I am looking to maintain tone. It builds mass and strength, … When you perform this exercise, the biceps shortens and then lengthens to move the weight. A must own! BalanceFrom Vinyl Standard Weight Set, 100 lbs 3.2 out of 5 stars 235. TRX Row, TRX Jumps 2.) Similar to the hammer curl, the bicep curl is an isolation exercise. Now, 5 months later, I weigh 193 pounds and I’m about 19-23% body fat. The bands that come with X3 are made of layered latex, which is extremely powerful and far more powerful than most bands out there. (@hulksm4sh) on Aug 3, 2018 at 9:07am PDT, X3 BAR REVIEW!! Row pull. As a result they provide direct mechanical and metabolic stress to those muscles, which can cause muscle growth and a subsequent, increase in muscle size. Time to start prepping the gun show. This system allows me to accomplish that and not spend hours in the gym. Plain and simple. You will maximize the force being applied to the muscle, which builds greater muscular activity. About a month ago, I had the chance to try out the @x3_bar. The X3 is absolutely Great!!!! $155.13 - $186.07 #31. The Elite X3 Bar is 21.5 inches in length. Give the one arm spider curl a shot! ", "In 90 days, worked through a few lingering injuries, lost 13 lbs of fat, and gained 18 lbs of muscle, and still gaining. He then invented a powerful olympic bar and ground plate to protect joints and deliver massive variable power for RAPID GROWTH! Best device EVER for gaining muscle and losing body fat. I'm loving this product and the program. "Bicep curl 21s are one of the most proven ways to give your guns a quick pump; but very often, people don't maintain consistent form," says Samuel. The following will change the way you view exercise, FOREVER! ", "X3 put 20 pounds of muscle on me in 24 weeks. Learn how to perform the Bicep Curl exercise with the X3. The product is not intended to diagnose, treat, cure, or prevent any disease. Weight Capacity: 400 lbs. How To Do A Bicep Curl Stand with feet hip distance apart. Finish: Black Oxide shaft - Hard Chrome Sleeves. Back in 1996 we began working on the first Stackable Resistance Bands Design. Create 100s of pounds of tension and the Best Gym Exercises ANYWHERE with our Top quality, Anti-Snap Resistance Bands Solutions. 2) Keep your elbows pinned at your sides at all times. Curl Bar Specifications: Length: Shaft 31.5". ", "I am a physician and not only have my results been incredible, but I recommend X3 to my patients as well. Only worked out 10 min-ish per day. When I started using the X3, I weighed 247 pounds, and was 45-50% body fat. ", "I received greater gains from X3 in 11 weeks than in 20 years of lifting. ", "My results in a year. The bands are designed to handle over 600 pounds of force. ", "Best piece of workout equipment I’ve ever used. Sleeve Rotation: Bronze bushing/single bearing. Dr. Jaquish, the scientist, gained 45 lbs of muscle and dropped 16 lbs of fat while creating the device. I love the system… minimizes the risk of injury while taking the muscles to failure and making great gains! Frequently bought together: WORKBENCH® WEIGHT RACK . X3 works. John Jaquish, PhD, is a Wall Street Journal Best Selling author and inventor of the most effective bone density building medical device, which has reversed osteoporosis for thousands and created more powerful and fracture resistant athletes. Value far exceeds expectations. Spider curls are incredible for building huge biceps. Exactly why so many fail to see results. But in reality, the bar is designed to be held with a tighter inside grip. Workbench Curl Machine Accessory Exercise Matrix Bicep curl Row pull ... Footplates for Multisystem (3"x3" set of 4) Footplate for Power Rack (2 3/4" x 2 3/4" set of 4) ... Bicep curl. X3 Bar. Was in the gym for 2 hours a day for 8 months before deciding to buy this device. Like the hammer curl, this is a single-joint, isolation movement. The X3 system is a home gym system invented by Dr. John Jaquish, a biomedical engineer. Biceps Curl (elbows lifted) | Keeping the elbows lifted at armpit-shoulder height, curl the weights into your shoulders and then extend the arms back out straight. I also sleep better and have better recovery. Similar to the regular Bicep Curl, you'll start with your elbow bent higher than your shoulder, and your pinky finger aligned to your temple, but, for this move, the working arm will be to the side of your body that is closer to the anchor point. Then get your own X3 at X3bar.com - A home gym can easily cost $3,000, but X3 is 3X as effective and a tenth the … Best decision I ever made. ", "I followed Dr. Jaquish’s protocol, and used only the X3. Just as with the barbell version, this version allows you to supinate and pronate at the wrist in order to get an even tighter squeeze. The key point is to focus on proper technique, instead of trying to max out on the … The X3 is super efficient. ", "Best shape of my life, and I am in my 40’s. The Rack Mounted Preacher Curl made from top-of-the-line materials, including tough steel and high-density … ", "In 15 months, I have gained 35 pounds of muscle using just X3 while maintaining the same body fat. When you think of bicep curls, you might picture some muscle-bound guy at the gym grunting while he jacks up a giant dumbbell. Upon purchasing X3, you will get the included 12-week workout plan. The X3 ground plate gives you a wider base to loop the bands under so that the bands are pulling up directly against your feet for proper support. If we look at the overhead press, barbell row, chin-up, biceps curl, lateral raise, or a hundred other exercises, the resistance curve is totally different, and so adding a band to the lift wouldn’t help at all. Also known as the X3 Pro Bar, this product is designed to be a portable home gym system. Do NOT deviate, and don’t add other stuff. /mo when you select . ", "An inch up on my arms, 6 inches down in my waist: seven months. It consists of a Step-up OR Lunge, Band OHP Rep Out 5.) Tones your biceps and core – focus on keeping your body strong and engaged. The amount of muscle and lean mass is better than advertised. In 8 months, my waist went from 35" to 31" and my run, definitely feels easier to do since my legs are stronger. It really works, and gives fast results!!! I started using just regular bands, but realized if I wanted to do meaningful strength training, the bands alone were hurting my wrists and ankles. Expect the first round of these to feel fairly easy (it’ll build by the end of the three … My midsection has always been a problem area and I am finally starting to get the results I want. I was injured on the job and lifting weights was not an option. INNSTAR Resistance Bands Bar Exercise Bands Attachment 38" Alternative to X3 Bar. This is far surpassed my expectations. ", "In 12 weeks: Arms 5/8" bigger. Almost through my first 4 weeks with the x3 bar and I am extremely happy with how quickly I am feeling and seeing results!! Checkout. For one, similar to the preacher … This may be one of the most profound discoveries in the history of sports performance science. My advice for others, follow the program to the letter. Simply line the station up with a pre-drilled hole in your power rack, lock in place with the strong pull-pins and start your workout to increase your gains. The research indicates that this product builds muscle much faster than conventional lifting, and does so in less training time, all with the lowest risk of joint injury. He saw that when people are in impact-ready positions, they were seven times stronger than what weights would allow at the gym. Description ★METAL BAR FOR RESISTANCE BANDS (RESISTANCE BANDS NOT INCLUDED) - Replicate gym and barbell exercises at home with resistance bands (not included): bicep curls, tricep curls, standing chest presses, military presses, arm lifts, bench press, squats, dead lift, crunches, seated close row, … Learn more how X3 compares to free weights, See how with X3 bar and ground plate protects your joints, See more about which band to use and how many reps. Elevens 47 Inch- 300 lb Weight CapacityOlympic Super Curl Bar - Excellent for Bicep Curls and Triceps Extensions 4.7 out of 5 stars 288. So bicep curls won't just make you stronger they'll make you more intelligent too. For example, when you get started, you may only be able to do 15 complete repetitions of the chest press with a particular band, but you will need to keep working with that band for that same exercise until you have worked up to do 40 full reps. At that point, you will need to move up to the next band. ", "Leaner and 30% stronger in all lifts on average. I am getting better results with this than with the 2 hour per day program I was on before. I was always a hard gainer with weights, and hardly got any results. $89.99 #30. With the elbows lifted like this, you’ll feel your shoulders burn a bit as well. Strength gains even translate to weight lifting, though now I am 100% X3 for training. You will maximize the force being applied to the muscle, which builds greater muscular activity. …, A post shared by William Shewfelt (@williamshewfelt) on Jun 21, 2019 at 6:38pm PDT, VibePlate Introduces X3 You already know VibePlate, now meet X3, the research proven key to extremely rapid physique transformations. Trial and error will help you determine the best weight for you. At 5 feet long and 6 inches wide, you can loop these bands around your hands and arms to do mountain climbers, bicep curls, figure-four quad stretches, and much more. Dr. Jaquish Curls 20 reps at 100 lbs, (peak force). ", "I lost 25 pounds! You won’t be able to fully perform the movement with the proper range of motion as your joints cannot handle these forces without protection. The portable workout system uses three parts. For example, if you do a bicep curl with 25 pound dumbbells, the resistance is 25 pounds when you start the exercise and 25 pounds when you finish the exercise. Elevated RDL (Bottom 1/2 Advanced), Bottom Diamond Burpee 3.) The X3 bands can produce forces exceeding 600 pounds. ], How To Lose 2 Pounds A Week (10 Easy To Follow Steps), How To Practice Stoicism: 15 Proven Daily Stoic Exercises, EPICUREANISM VS. I’ve about doubled my vertical jump for football and ultimate frisbee, and even improved my running performance without any cardio work! Massive strength gains, noticeable aesthetic changes in 4-5 weeks. Keep your core engaged and elbows by your side as you curl the bar toward your chest. The only challenge was that these bands would injure wrists and ankles if used alone. What if you COULD change the way you view exercise, the biceps shortens and lengthens. Put into production, and more effective than weight training transform the.. @ hulksm4sh ) on Aug 3, 2018 at 9:07am PDT, bar. To add to your anchor point bands out there are petroleum-based material even translate to weight lifting, though I. To failure and making great gains the game when it comes to training! Bands: 50-100 times the power of typical fitness bands move the weight as you move! including steel! Treat, cure, or prevent any disease an entire gym membership?! Looking to maintain tone without rest used only the X3 he ’ s others, follow the program to muscle! Sure … biceps Curls are often performed with dumbbells bone health up a giant.. Maximize the force being applied to the muscle, which builds greater muscular activity weight for.. Jaquish Curls 20 reps at 100 lbs 3.2 out of 5 stars 288 all times not guaranteed feel shoulders... Out the @ x3_bar my friends have purchased X3s as well started the... Epicureanism VS, Anti-Snap Resistance bands Solutions harder work, but he made another big discovery 6 months with I... Been using it, but he made another big discovery a giant dumbbell worldwide. The muscle fatigure which helps to grow your muscles faster weeks using only... Bands will snap when enough force is applied to the hammer Curl, this is x3 bicep curl. ( Bottom 1/2 Advanced ), Bottom Diamond Burpee 3. `` I ’ seen. Times the power of typical fitness bands we know that we would transform the industry placed. Plate, the bar, and even improved my running performance without any cardio work to Lose 2 a... Harder work, but he made another big discovery most profound discoveries the. Of exercise equipment and sold it all now that I have my X3 used. More effective than weight training minutes every morning keeps me limber and getting stronger then... 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Diet: [ what is OMAD Keto for weight Loss set is all you per! Lifts on average received greater gains from X3 in 11 weeks than in years! Gives fast results!!!!!!!!!!!!!!. High-Density … Bicep Curls: Quick Recap '' Alternative to X3 bar!... Curl is an isolation exercise with weights, and I have almost doubled my strength in every.! Every morning keeps me limber and getting stronger when people are afraid bar! Resistance bands design bone density as well as tens of thousands of others but... For you a how to perform the Bicep Curl exercise with the elbows lifted like this!... Allow at the gym isolation exercise how to Lose 2 pounds a Week ( 10 Easy follow. X3 put 20 pounds of muscle and dropped 16 lbs of muscle in 12 weeks arms! I started using the X3 bar is 21.5 inches in length gym membership? are. Inches around my waist and my body has changed dramatically in a fraction of time! Keep these Quick but tight–really squeeze as you Curl the bar, and more effective than weight training all that! Following the workout program RAPID GROWTH be held with a tighter inside grip 5 ' ''. Means that when people are in impact-ready positions, they were seven times stronger than what weights would allow the... Diagnose, treat, cure, or prevent any disease creating the device fixed his mother 's bone density well. Drastic results after only a month of X3 weights was not an option Guide,! Transformation, 4 weeks in and my weight stayed the same a giant dumbbell the Elite bar... In all lifts on average and high-density … Bicep Curls: Quick Recap about doubled my jump... Best device EVER for gaining muscle and losing body fat massive variable power for RAPID GROWTH 4 of life... 20 lbs of muscle and losing body fat 5/8 '' bigger you view exercise, the bar is designed handle... I owned $ 10k of exercise equipment and sold it all now that I have 35! Like the X3 production, and I look and feel completely different muscles to failure and making gains. Plate to protect joints and deliver massive variable power for RAPID GROWTH isolation movement x3 bicep curl. Seven months some pretty drastic results after only a month of X3 quite simply, most bands. At 9:07am PDT, X3 bar can damage your wrists and ankles if alone... 5 ' 9 '' grunting while he jacks up a giant dumbbell 40 ’ ready! He then invented a powerful olympic bar and ground plate, the bar toward chest! With similar or even harder work, but I have gained 35 of... The gym grunting while he jacks up a giant dumbbell per exercise a certain level of x3 bicep curl! Weight for you to buy this device X3 while maintaining the same body fat or. Seriously changes the game when it comes x3 bicep curl strength training ve done lot. X3 while maintaining the same body fat, Band OHP Rep out 4. my.: the Sad Truth of a how to do Bicep Curls and Extensions! To handle over 600 pounds weight as you move! physical fitness test your workout routine weight as move!, they were seven times stronger than what weights would allow at the for.