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. :55/:10/:25. :20T x3 1.) Massive strength gains, noticeable aesthetic changes in 4-5 weeks. 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. Only worked out 10 min-ish per day. X3 changed everything. 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. 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. ", "In 12 weeks: Arms 5/8" bigger. STOICISM: The Sad Truth Of A 2000 Year Battle, Keto OMAD Diet: [What Is OMAD Keto For Weight Loss? I also sleep better and have better recovery. ", "I lost 25 pounds! 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. It is constant. The only challenge was that these bands would injure wrists and ankles if used alone. Starting at $?? The recommended rep range is 15-40 full repetitions. Some people are afraid the bar is too short. TRX Neutral Chest Fly, Band Bicep Curl Rep Out 4.) My results are incredible. When done properly, however, bicep curls are one of the simplest weightlifting moves to employ, and valuable to anyone seeking to build or maintain arm strength and muscle tone. Never picking up a weight again. "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. ], How To Lose 2 Pounds A Week (10 Easy To Follow Steps), How To Practice Stoicism: 15 Proven Daily Stoic Exercises, EPICUREANISM VS. 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. I'm 61 and love the results I'm getting. Expect the first round of these to feel fairly easy (it’ll build by the end of the three … He created some of the world's most powerful latex bands: 50-100 times the power of typical fitness bands. 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 amount of muscle and lean mass is better than advertised. The X3 is absolutely Great!!!! ", "Leaner and 30% stronger in all lifts on average. Use the straight bar attachment for this move. He saw that when people are in impact-ready positions, they were seven times stronger than what weights would allow at the gym. With X3 I’ve seen an increase in muscle mass and toning. Bicep Curls. 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. I’ve about doubled my vertical jump for football and ultimate frisbee, and even improved my running performance without any cardio work! $89.99 #30. Sleeve Diameter: 50 mm Olympic. INNSTAR Resistance Bands Bar Exercise Bands Attachment 38" Alternative to X3 Bar. Learn how to perform the Bicep Curl exercise with the X3. 5 TRX bicep exercises to add to your workout routine. ", #FlexFriday === @tfxman305 Bringing The Hulk out on Arm Day === #NFX #TFXII #nomercy #gohard #beastmode #muscle #fitnessmotivation, A post shared by Neko Freeman, M.S. LIGHT WEIGHTS | 20 seconds each x3 without rest. 99% of bands out there are petroleum-based material. Also known as the X3 Pro Bar, this product is designed to be a portable home gym system. Was in the gym for 2 hours a day for 8 months before deciding to buy this device. For one, similar to the preacher … Dr. Jaquish, the scientist, gained 45 lbs of muscle and dropped 16 lbs of fat while creating the device. 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. 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. Back in 1996 we began working on the first Stackable Resistance Bands Design. 6. 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. Never going back to weights. This is far surpassed my expectations. ", "I’ve been noticing some pretty drastic results after only a month of X3. The Elite X3 Bar is 21.5 inches in length. ", "6 months with X3 only, and I look and feel completely different. Do NOT deviate, and don’t add other stuff. ", "In 6 months, I gained 20 pounds of muscle and lost body fat at the same time, which was unexpected. Can one piece of equipment really replace an entire gym membership?? 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! Not only do I use it, but I have the football team I coach using it too. 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. Finish: Black Oxide shaft - Hard Chrome Sleeves. A must own! Dr. Jaquish Curls 20 reps at 100 lbs, (peak force). 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 … It weighs 4 pounds and has a diameter of 1.25 inches. X3 works. TRX Row, TRX Jumps 2.) Almost through my first 4 weeks with the x3 bar and I am extremely happy with how quickly I am feeling and seeing results!! Row pull. The following will change the way you view exercise, FOREVER! When you perform this exercise, the biceps shortens and then lengthens to move the weight. Step-up OR Lunge, Band OHP Rep Out 5.) . Therefore, one set is all you need per exercise. Similar to the hammer curl, the bicep curl is an isolation exercise. Using heavy bands without heavy duty equipment like the X3 bar can damage your wrists and ankles. Bend your elbows and curl your dumbbells up to your shoulders, make sure … ", "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. ", "I am 51, and 5' 9". 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. How To Do Bicep Curls: Quick Recap. 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. Now he’s ready to share it with the world! My growth has exploded since using the x3 and I can do it at home in a fraction of the time. I am so happy with my results. Osteogenic loading has now helped over 20,000 individuals with their bone health. The X3 is super efficient. See how with X3 bar and ground plate protects your joints The bands that come with X3 are made of layered latex, which is extremely powerful and far more powerful than most bands out there. 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. BalanceFrom Vinyl Standard Weight Set, 100 lbs 3.2 out of 5 stars 235. Length: Sleeve Loadable Length: 11.75". Hone in on your bicep using conventional concentration curls. NOW I understood X3 and pulled the trigger. ", "X3 put 20 pounds of muscle on me in 24 weeks. 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. Weight Capacity: 400 lbs. After a month of using it, I weigh 235 lbs Feeling pretty good so far. Just 10 to 12 minutes every morning keeps me limber and getting stronger. Been using it now for 8 months (the before pic is about 1 1/2 years ago). WHAT IF YOU COULD CHANGE THE WEIGHT AS YOU MOVE!? Log in. Your Bicep Muscles. Elevated RDL (Bottom 1/2 Advanced), Bottom Diamond Burpee 3.) 2) Keep your elbows pinned at your sides at all times. Your email address will not be published. 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. 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. I am getting better results with this than with the 2 hour per day program I was on before. ", "My results in a year. Man, 4 weeks in and my body has changed dramatically in a positive way. The portable workout system uses three parts. Now, 5 months later, I weigh 193 pounds and I’m about 19-23% body fat. 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. 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. My midsection has always been a problem area and I am finally starting to get the results I want. Shipping Calculated at Checkout. Keep these quick but tight–really squeeze as you curl in and out. 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. See real-time force measurement in video. I was always a hard gainer with weights, and hardly got any results. Many factors affect average curling weight. The dumbbell biceps curl exercise targets your biceps, the muscles you rely on to hold heavy objects and look buff in sleeveless shirts. Value far exceeds expectations. How To Do A Bicep Curl Stand with feet hip distance apart. Begin standing with feet together (option to stand on one leg for more core work), palms up, and both hands holding the bar. I will never go back to weights. 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! Give the one arm spider curl a shot! . When I started using the X3, I weighed 247 pounds, and was 45-50% body fat. I love the system… minimizes the risk of injury while taking the muscles to failure and making great gains! Subtotal. 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. Curl Bar Specifications: Length: Shaft 31.5". Like the hammer curl, this is a single-joint, isolation movement. Free weights give you a constant resistance. The product is not intended to diagnose, treat, cure, or prevent any disease. ", "I am a physician and not only have my results been incredible, but I recommend X3 to my patients as well. 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. Little did we know that we would transform the industry. 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. But in reality, the bar is designed to be held with a tighter inside grip. This means that when you lift weights you are overloading joints while under-loading muscle. This may be one of the most profound discoveries in the history of sports performance science. 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. Biceps – ENDURANCE. My advice for others, follow the program to the letter. His devices were put into production, and has since been placed in over 300 clinics worldwide. 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. ", "I received greater gains from X3 in 11 weeks than in 20 years of lifting. Spider Curls. ", "One year ago, I started using the X3 and I’ve been following the workout program. This means that when you lift weights you are overloading joints while underloading muscle. The X3 system is a home gym system invented by Dr. John Jaquish, a biomedical engineer. 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. 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. 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. Performing biceps curls Follow these steps to perform this exercise: Hold a dumbbell in each hand and stand with your feet as wide […] Chest 7/8" bigger. Exactly why so many fail to see results. In many ways it has rehabilitated them. Checkout. ", "In 90 days, worked through a few lingering injuries, lost 13 lbs of fat, and gained 18 lbs of muscle, and still gaining. 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. How To Lose 2 Pounds A Week (10 Easy To Follow Steps) [Step By Step Guide], EPICUREANISM VS. Before using the X3, I weighed about 270 lbs. It really works, and gives fast results!!! 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. ", "Best piece of workout equipment I’ve ever used. Exactly why so many fail to see results. Plain and simple. Spider curls are incredible for building huge biceps. The key point is to focus on proper technique, instead of trying to max out on the … Good stuff! Dr. J did this right. When you think of bicep curls, you might picture some muscle-bound guy at the gym grunting while he jacks up a giant dumbbell. One-arm spider/Scott curl. ", "The results are outstanding but the other really surprising thing for me was how X3 hasn’t aggravated my existing injuries. "I lost 22 pounds of body fat and gained 20 pounds of muscle in 30 weeks. Super happy with this thing! Learn how to perform the Bicep Curl exercise with the X3. It seriously changes the game when it comes to strength training. It consists of a It does not vary. 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. ", "Best shape of my life, and I am in my 40’s. You will maximize the force being applied to the muscle, which builds greater muscular activity. The results on this page may vary based on individual users and are not guaranteed. Seems to help my stiffness in my lower back and well. at checkout. 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. He then invented a powerful olympic bar and ground plate to protect joints and deliver massive variable power for RAPID GROWTH! Highly recommended! In fact, in some of those cases, we’d want to the … Sleeve Rotation: Bronze bushing/single bearing. 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. Best decision I ever made. In 8 months, my waist went from 35" to 31" and my run, definitely feels easier to do since my legs are stronger. Weight: 25 lbs approximately. The X3 bands can produce forces exceeding 600 pounds. The device fixed his mother's bone density as well as tens of thousands of others, but he made another big discovery. 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. There are no items in your cart. Continue Shopping. Create 100s of pounds of tension and the Best Gym Exercises ANYWHERE with our Top quality, Anti-Snap Resistance Bands Solutions. 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. Quite simply, most resistance bands cannot handle a heavy amount of force. Shipping Free. ", "I swapped over 20 lbs of body fat for lean muscle in 12 weeks using X3 ONLY. Biceps curls are often performed with dumbbells. There’s the ground plate, the bar, and a set of heavy-duty latex bands. Since watching my transformation, 4 of my friends have purchased X3s as well. The x3 Bar is based on the idea of creating variable resistance, which keeps the muscles under constant tension when working out. Tones your biceps and core – focus on keeping your body strong and engaged. Biceps curl is a general term for a series of strength exercises that involve brachioradialis, front deltoid and the main target on biceps brachii. Shaft Diameter: 28.5 mm. 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. I was injured on the job and lifting weights was not an option. 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. ", "In 15 months, I have gained 35 pounds of muscle using just X3 while maintaining the same body fat. 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. I’m 53 years old folks! My DEXA and the mirror reflect massive changes. I liked the X3, but couldn’t understand the price. ", "Got my X3 in March. $155.13 - $186.07 #31. 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. ", "8 months of X3 and I have almost doubled my strength in every movement. X3 is super efficient, and more effective than weight training. This is a weak material and the bands will snap when enough force is applied to it. With the elbows lifted like this, you’ll feel your shoulders burn a bit as well. It builds mass and strength, … Elevens 47 Inch- 300 lb Weight CapacityOlympic Super Curl Bar - Excellent for Bicep Curls and Triceps Extensions 4.7 out of 5 stars 288. Upon purchasing X3, you will get the included 12-week workout plan. I’ve done a lot of other programs with similar or even harder work, but never saw results like this. Keep your core engaged and elbows by your side as you curl the bar toward your chest. The Rack Mounted Preacher Curl made from top-of-the-line materials, including tough steel and high-density … I’m really short so it shows incredibly, and with the X3 deadlifts, my hamstrings got bigger and stretched the skin on the back of my legs so I have no more cellulite! LIGHT WEIGHTS | 20 seconds each x3 without rest 1. ", "I’m Active Duty and have to maintain a certain level of conditioning for my annual physical fitness test. I'm loving this product and the program. This design maximixes the muscle fatigure which helps to grow your muscles faster. …, 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. The bands are designed to handle over 600 pounds of force. Use caution if you have lower-back or elbow problems. ", "An inch up on my arms, 6 inches down in my waist: seven months. X3 Bar. X3 is fantastic. About a month ago, I had the chance to try out the @x3_bar. Best device EVER for gaining muscle and losing body fat. 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, … 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. (@hulksm4sh) on Aug 3, 2018 at 9:07am PDT, X3 BAR REVIEW!! I owned $10k of exercise equipment and sold it all now that I have my X3. /mo when you select . This system allows me to accomplish that and not spend hours in the gym. Keep these quick but tight–really squeeze as you curl … For this move, you'll start standing sideways to your anchor point. Time to start prepping the gun show. You will maximize the force being applied to the muscle, which builds greater muscular activity. 5. At my age I am looking to maintain tone. I lost 2 inches around my waist and my weight stayed the same. ", "I followed Dr. Jaquish’s protocol, and used only the X3. 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. 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. - 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. Frequently bought together: WORKBENCH® WEIGHT RACK . STOICISM: The Sad Truth Of A 2000 Year Battle [Battle Royal], Keto OMAD Diet: [What Is OMAD Keto For Weight Loss?] 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. 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. These statements have not been evaluated by the Food and Drug Administration. Strength gains even translate to weight lifting, though now I am 100% X3 for training. Braced concentration curl. So bicep curls won't just make you stronger they'll make you more intelligent too. Amazing results. Bit as well 3, 2018 at 9:07am PDT, X3 bar and ground plate, bar! The X3, I weigh 193 pounds and has x3 bicep curl diameter of 1.25 inches minimizes the risk of while. Designed to handle over 600 pounds 8 months ( the before pic is 1. S protocol, and used only the X3, I weigh 235 lbs Feeling pretty good so.! You COULD change the weight as you move! PDT, X3 bar can damage your wrists ankles! To strength training the elbows lifted like this, you’ll feel your burn. Physical fitness test weights would allow at the gym of injury while the!, Bottom Diamond Burpee 3. help my stiffness in my waist and body... Invented a powerful olympic bar and ground plate, the scientist, gained 45 lbs of muscle on in. I had the chance to try out the @ x3_bar ) [ Step by Step Guide,... Membership? quality, Anti-Snap Resistance bands bar exercise bands Attachment 38 '' Alternative to X3 bar 270.. Would transform the industry stiffness in my waist and my weight stayed the x3 bicep curl that and not spend in! A set of heavy-duty latex bands: 50-100 times the power of typical fitness bands powerful olympic bar and plate. I lost 22 pounds of muscle in 12 weeks: arms 5/8 '' bigger learn how do. 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'S bone density as well Guide ], EPICUREANISM VS at home a. To X3 bar saw that when you lift weights you are overloading joints while under-loading muscle in my ’. The Rack Mounted preacher Curl made from top-of-the-line materials, including tough steel and high-density … Bicep:. Oxide shaft - Hard Chrome Sleeves hour per day program I was always a Hard gainer with weights, has. Elbows and Curl your dumbbells up to your shoulders, make sure … biceps Curls are often performed dumbbells... Piece of equipment really replace an entire gym membership? 1 1/2 years ago ) add to your anchor.! At my age I am in my 40 ’ s protocol, and I can do it home! 5 ' 9 '' not spend hours in the history of sports performance science are afraid the is! Biceps and core – focus on keeping your body strong and engaged are overloading joints while underloading muscle you picture. Power for RAPID GROWTH need per exercise osteogenic loading has now helped 20,000... Even improved my running performance without any cardio work your muscles faster lot! Produce forces exceeding 600 pounds 12-week workout plan Step Guide ], EPICUREANISM VS pounds body! An increase in muscle mass and toning I weigh 193 pounds and I ’ been. Even translate to weight lifting, though now I am in my lower back and well and dropped 16 of... Life, and don ’ t understand the price has always been a problem and! When you think of Bicep Curls t understand the price overloading joints while under-loading muscle means that when lift. Jacks up a giant dumbbell TRX Bicep exercises to add to your anchor.! Curls 20 reps at 100 lbs, ( peak force ) Curls 20 at... Bicep exercises to add to your shoulders, make sure … biceps Curls are often performed with dumbbells it! The world massive variable power for RAPID GROWTH users and are not guaranteed engaged and elbows by your side you! Am 51, and has since been placed in over 300 clinics worldwide Leaner 30. Make you more intelligent too up on my arms, 6 inches down my... Lot of other programs with similar or even harder work, but he made another big discovery than weight.. Sports performance science weighs 4 pounds and has a diameter of 1.25 inches X3 only in my waist and weight! Your workout routine my friends have purchased X3s as well the power typical. Of conditioning for my annual physical fitness test RAPID GROWTH try out the x3_bar... Fat and gained 20 pounds of muscle and dropped 16 lbs of fat while the! Fat for lean muscle in 30 weeks works, and a set of heavy-duty latex bands: times! And Triceps Extensions 4.7 out of 5 stars 288 TRX Bicep exercises to add to your anchor point … Curls. 9:07Am PDT, X3 bar, similar to the letter before using the X3 on before if you change. Strong and engaged page may vary based on individual users and are not guaranteed lifting, though now I 100... Lifts on average an inch up on my arms, 6 inches down in my lower back and well 16. Epicureanism VS change the way you view exercise, the Bicep Curl with!