How and Why I Use the X3 Bar | Complete Resistance Band, Bar, and Board Program

Рет қаралды 33,615

Күн бұрын

✴️SAVE $50 OFF X3 WITH "MIKE" link: www.jdoqocy.com/click-1008252...
Answering how I use my X3 Bar or my other Resistance Band, Board (Footplate), and Bar as well as how I'd program such a set up for stand alone use. This simply what I would do and what I have been doing along side other equipment (namely my Total Gym). Sorry for the length, but I wanted to cover all the bases and answer all the questions some of you had on how I've been using / recommend using these set ups. Next to my sling bench training, this has been one of favorite ways to resistance training in recent years at home and rekindled my interest in resistance bands.
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Stand Along Band, Board, Bar Set ups
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Bands / Boards (Footplates)
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0:00 - Intro
1:40 - Why I like this setup (5 Reasons)
5:11 - Upper / Lower Body Split, Comparing to X3 program
7:08 - Form and Band Tension Considerations
10:13 - Upper Body Exercises (5)
17:11 - Lower Body Exercises (4)
21:46 - Reps, Sets, and Rest
23:53 - Frequency (how many x per week)
25:13 - How long should I do this program?
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DISCLAIMER:
Sliding Bench Trainer KZfaq channel is not responsible for any injuries, illnesses, or death sustained from following the exercises demonstrated or fitness advice discussed in this video. By following the information and performing the exercises provided, you are responsible for any and all injuries sustained. It is strongly recommended you consult your physician before starting any exercise or diet program.
Links included in this description might be affiliate links. If you purchase a product or service with the links that I provide, I may receive a small commission. Please know that I include affiliates that I personally have investigated / personally use and feel that they would be of value to you. There is no additional charge to you! Thank you for supporting this channel so I can continue to provide you with free content each week

Пікірлер: 101

@Ephesians64blogspot Жыл бұрын

Great video, Mike! I'm glad you are enjoying the X3 and giving all these great ideas. You're going to help take X3 to the next level, like you did with the total gym. Keep it up! -Bryan

@hybridresistance Жыл бұрын

Thanks Brian. I again blame you for taking the plunge into this territory. I honestly had buyers remorse for a few days when I first got it. Happy I gave it some time and again that you suggested it.

@michaelwalsh6101 8 ай бұрын

I just want to let you know how much I appreciate the videos you put out. I saw yours this morning on the people who slammed your comments on the Total Body system. In that video, once again you made great points. For me, I got the X3 system, and I am learning how to use it. It is not perfect. I have a strong lower half of my body and a weaker upper half, so things like their front squat is either too light for my legs (with the light grey band) or too heavy for my upper body (with the dark grey band), so I am learning to adapt. The thing I appreciate in your comments is you always take things in perspective, and allow for differences we each may have. That makes it easier for me to continue on this fitness journey I have been embarking on. Thank you!!

@hybridresistance 8 ай бұрын

Thanks Michael, what video were you referring to, the "limited time total body" one? I just treat this and any fitness device I have as a tool and don't get to dogmatic about its use.

@loulopez554 Жыл бұрын

Another great video Mike and you proved what a legend told me as a young man, use everything you have. You always keep it very useful and fun.💪

@hybridresistance Жыл бұрын

Thanks again Lou. I'm becoming increasingly convinced that the most basic tool / setup can get results provided the enough total work is performed.

@williamhauser3686 Жыл бұрын

Great channel, so informative. I really appreciate the work and effort you put into helping people.

@hybridresistance Жыл бұрын

No problem at all. Thank you for watching! Let me know what kind of resistance band / x3 stuff you would find helpful.

@hybridresistance Жыл бұрын

Just an obvious reminder to listen to your body. Sticking to the "1 Set" X3 protocol (and their general program) may be all you need. Doing more volume, especially over a period of time with this set up/program may cause too much stress and not enough recovery. Get your own X3 here and Save $50 with "MIKE" and support me with this link: www.jdoqocy.com/click-100825257-13511487

@josephvendetti1330 Жыл бұрын

Mike appreciate all the great content and reviews! The Skyler King collaboration was great always enjoyed him as well. I'm into training at home/outside/in a park at this point in life. Would like to see you and Matt Schifferle of Red Delta Project do a collaboration, although he is a bodyweight focused guy, you 2 guys are my favorite fitness channels as I'm not into going to a gym at this point in life. I've always enjoyed bw exercises, suspension training and bands and now a Total Gym thanks to you and Skyler King. Keep up the great work it's much appreciated 👍 thank you.

@hybridresistance Жыл бұрын

Thanks so much Joseph and for that great feedback/recommendation. I’ve definitely seen some of that guys channel and he would for sure be great to connect with. I will make a note of that for sure

@josephshatrowsky Жыл бұрын

Im considering this system as an effective way to do leg workouts at home. Thanks for the content

@hybridresistance Жыл бұрын

No problem, thanks for watching.

@cinebient5343 3 ай бұрын

I also use bands since some time but since i got an accident with a snapped rubber band i prefer the textile ones. Also it can hurt and squeeze your joints too more than weights sometimes when the band is on your shoulder, under your feet without a plate etc. when its on strong tension. F.e. with the chest press or triceps exercise. I build my own tools for a lot things to workaround some of these "bad" band things. That is a great thing too, there are many ways to build cheap and easy your own home gym with things like suspensions, bands, pulleys etc. So NO excuses to not work out if you still can move. I also was a hardcore gym gore in my youth up into my mid 30s but now a decade later with spine trouble on and off training in the last years i found out that it works almost as good what you can build at home in small place for small money. Also muscle memory is no joke at all. I got jacked again in no time still after years doing not much. Well it is a bit harder than in my 20s and i cannot get away with a bad diet now but it works. Mostly also i found the curve is not that great for eccentric movements and a cable pulley works better for constant resistance. At the end i use a combination of them all. My spine is wrecked and so i have to watch out but for sure working out is still the best thing to stay healthy as long as possible. BUT remember, you can hurt yourself also with bands........

@hybridresistance 2 ай бұрын

Love it brother. Thanks for sharing that story. I think a lot of people can relate to that.

@mitchellblount4896 Жыл бұрын

New to X3. Very helpful. Thank you

@hybridresistance Жыл бұрын

Happy to hear that, thanks Mitchell.

@artworks3d 9 ай бұрын

Great video; great channel! I'm recovering from rotator cuff surgery (i'm at 5 months now) and will hopefully be able to return to weight training next month.... I was doing resistance band training for the past year-prior to my surgery-and was seeing good results. I'm excited to try some of these techniques (and get a bar for my bands) and see where it leads! I'll be turning 60 in a few months, so I really like training with the bands as my joints are less strained this way... Anyway, thanks for a very informative video! I'm now a subscriber. :)

@hybridresistance 9 ай бұрын

Thank you so much for the heartfelt and detailed comment. Awesome to have you as a new subscriber.

@lukestevens8402 Жыл бұрын

This was awesome!!! Thank you

@hybridresistance Жыл бұрын

Happy you enjoyed it Luke. Thank you for watching.

@protectandserve7385 Жыл бұрын

I’ve noticed with tri-ext w/X3 if you just keep the tension in the mid range of the exercise and not extend all the way you will feel it. Slow pace and decent band for tension.

@hybridresistance Жыл бұрын

Thanks I'll look into that some more. Because I got the squat rack I tend to just default to using the bar on there, but if I travel I'll be trying it some more.

@carlospina3875 Жыл бұрын

I just invested in the Harambe System. Your channel has been great for ideas on how to get the most out of the band board system. I’ve also got a bench and adjustable dumbbells, so in time I hope to maximize everything for the best results I can get.

@hybridresistance Жыл бұрын

Thanks Carlos, those look awesome as well. Definitely let me know what kind of content in this area you want to see more of and I'd be happy to accommodate as I love these things.

@AffordableSouthFloridaHomes Жыл бұрын

Love my x3 and Dr J.

@hybridresistance Жыл бұрын

Appreciate that. Would love to talk to him.

@mczilla8628 Жыл бұрын

I love supplementing my total gym work with bands they give a great workout plus take up very little space that wooden foot board you showed mike looked like it will do the job no disrespect to x3 but make your own foot board and save a ton money great stuff as always bud

@hybridresistance Жыл бұрын

Thanks so much Greg.

@eladmitchell752 Жыл бұрын

look like a great workout system, that x3 bar with bands resistance.i put handles on each end of my bands,i also use my lat machine attachments with bands rope,v-bar ,straight bar,rowing handle etc.and on my t.g.but its great if u want to change up with or superset it in with yr t.g.work,great video mike enjoy yr Sunday👍

@hybridresistance Жыл бұрын

Those are solid tips as well Elad! You know I can say your name without (!).

@eladmitchell752 Жыл бұрын

thats cool mike,i appreciate u texting back👍

@edwardnilsson5231 Жыл бұрын

Great programming! Sometimes I add pushups to failure right after chest press and bodyweight squats or calves after the band movement. That makes me sore every single time, keep it up with the band content Mike!

@hybridresistance Жыл бұрын

Thank you brother. Those are great suggestions. Once in while I'll do just a push ups to failure test and I'm always surprised how sore I am days after that. I'll definitely keep up with the bands. Just did a workout today with the x3 / sbt.

@edwardnilsson5231 Жыл бұрын

@@hybridresistance Cool! Can you take a look at the Hyperbell? Looks great for adjustable dumbbells but not sure if it would be annoying to adjust the weights between exercises, might be a good addition to x3 + sbt.

@hybridresistance Жыл бұрын

@@edwardnilsson5231 I appreciate the suggestion, but that's something I'm not that interested. I will look into it though. If you asked, chances are someone else might be interested.

@edwardnilsson5231 Жыл бұрын

@@hybridresistance Sure! Otherwise the new longer X3 bar looks interesting. Worth to consider and compare with Harambe bars. The original X3 bar looks solid though I just ordered a knock off from China hopefully the quality is good!

@outtrigger Жыл бұрын

still watching, but great video so far

@hybridresistance Жыл бұрын

Appreciate that. I know it's a long one, but I feel like I wanted to cover all the bases.

@onpoint357 9 ай бұрын

Ive got the same kind of set up Calve raises burn more when done slowly and paused at the top for 2 - 3 seconds and calves squeezed

@razorw5472 8 ай бұрын

Hey Mike, I recently purchased the X3 bar system myself, I do have a power squat rack with a low and high cable attachment as well as hex head dumbbells and Olympic weights but was looking for something more joint friendly I've accumulated some injuries over the years and thought I would jump into resistance training and try it out to tell the truth I'd rather back squat with a resistance band than climb under a loaded barbell for squats. I see that you prefer circuit training. Why is that and not straight sets , thanks Ray.

@timacosta1653 Жыл бұрын

Good stuff Mike! Thanks! I'm integrating the X3 with the total gym. I'm experimenting lol I placed the X3 footplate on the top of total gym slide board instead of doing bench press on the ground and then do squats lol fun stuff ahaha

@hybridresistance Жыл бұрын

Very nice Tim. The bar does fit pretty nice under them the glide board. I think I had it in this video just in case you missed this one kzfaq.info/get/bejne/odmhbKSXy929dqs.html

@timacosta1653 Жыл бұрын

@@hybridresistance I missed it, awesome!!

@DavidZMH 7 ай бұрын

I hope JJ creates some in-between bands just in case someone gets stuck at a particular band and can't do the next.

@hybridresistance 7 ай бұрын

That would be nice.

@JAC3DG33K Жыл бұрын

Looks the XBar and floor plates are actually work buying with back squats being one of the better movements to take advantage of both. I have been doing hack squats from a low anchor and front squats off the floor using the XBar and Bodylastic bands. Great information on all of the equipment

@iang8169 Жыл бұрын

How do you do hack squats ?

@hybridresistance Жыл бұрын

I'm tempted to try that xbar. Thanks for watching.

@JAC3DG33K Жыл бұрын

@@iang8169 with a similar bar and band set that so mentioned earlier, hook your bands through a low anchor and walk as far back as you can go with the bar resting on your upper lats and start squatting the same way you would with most plate loaded hack squat machines.

@curtissmith755 Жыл бұрын

So it was worth the buy wasn’t it?

@hybridresistance Жыл бұрын

@@curtissmith755 I definitely think so. It's really the only thing in the last 3 years that has given my Total Gym a run for the money on competing for my use. But that's just me. Feel free to ask my any questions on it and I'd be happy to answer. Shameless plug, but if you do end up picking up you can save $50 with "SAVE50" and support me with this link: www.jdoqocy.com/click-100825257-13511487

@lildrummerboy80 10 ай бұрын

Awesome! Do you have a band brand you recommend?

@hybridresistance 10 ай бұрын

I do like Serious Steel, Rouge, Rubber Banditz, Clench. This video sums up a lot if you haven't seen it kzfaq.info/get/bejne/oapyaMh6sdHWnH0.html also shameless plug you can save on bands from SS "SBT" or Clench "SBT15"

@timothy6115 Жыл бұрын

Have you ever done a video on nutrition and what your recommendations are?

@hybridresistance Жыл бұрын

I've touched on a bit in the past, but I really need to do an updated more concise one. Thanks for the comment as I'll make sure and make something soon.

@a.k.akingloose 5 ай бұрын

That split squad is a game changer! I actually was looking into to x3 squat belt! I still might or might not purchase after trying this over shoulder form! Nice, thanks!!!🦾👍✊🫵

@hybridresistance 5 ай бұрын

You might like this product kzfaq.info/get/bejne/bc6AZ9iJmLHIhGw.html

@sue6327 3 ай бұрын

Hi So happy I came across your channel I am a 56 year old female looking to build muscle definition and be more fit, I am looking into the band system not thrilled with the X3 ground board from what I saw. Would you recommend the clench one or the harambe over the x#? Also saw you made one I am pretty good at building custom things any chance you would want to share your board plans and dimensions for the one that you made? Thank you I have been binging your channel as I am building my home gym in my spare room Please keep all the great videos coming I definetly intend on buying your odf workout,

@hybridresistance 3 ай бұрын

Thanks Sue. I'd recommend the harambe probably as a good all around dimension board. Shameless plug "slidingbenchtrainer" saves you 10% off. The one's I have my neighbor actually makes out of pine, but I'm not sure of exactly how he does it. I also sell those as well on both my websites (slidingbenchtrainer.com or hybridresistance.com)

@bostonrealtor Жыл бұрын

Do you have a link to those handles you are using at the 9:30 ? BTW Another great video !

@hybridresistance Жыл бұрын

Yes Joe, just got to ClenchFitness.com. I got a promo code for 15% off using "SBT15" if you're interested.

@raiden225005 Жыл бұрын

Since you are enjoying the boards and resistance bands so much I’m curious what you think of the newer smart gym platforms like vitruvian. Other companies are entering the space at around $2k each and speediance just dropped an early preorder for their “Gym Pal” at only 899.99 and it includes the bench and accessories and life time membership.

@hybridresistance Жыл бұрын

I'm open to trying them for sure, but just haven't found the motivation or right brand to review.

@beauvance Жыл бұрын

Thank you for the video MIke! In your view, does the Xbar replace the need for a set of dumbbells and bench? Or does the Xbar complement the use of dumbbells and a bench? My training goal is strength and to build muscle (but then again I am not trying to get arms as big as yours!)

@hybridresistance Жыл бұрын

I think as with any tool, it somewhat depends on your goals, ability, and general interests. I know you said "strength", sometimes I find even with that I hear different interpretations for each person. If you're looking to "put up the most weight as possible" strong....might be a good idea to incorporate weights. But with that said, if it were me (as of right now), an x3 would suffice just fine. I also haven't really been using free weights for over 3 years.

@beauvance Жыл бұрын

@@hybridresistance Thank you so much for the reply. I turn 55 tomorrow (but when I look in the mirror I do not see a 55 yo man!) Anyway, the bands appeal to me because I understand that they are easier on the joints vs. free weights/dumbbells. For my interpretation of strength, I am not looking to put up the most weight possible. I just want to help keep the pounds off and it would be good- for my ego at least- to build a little muscle. Thank you for all that you do. I discovered your channel yesterday and immediately subscribed.

@Angelo-ew9cs 2 ай бұрын

Do you have a modification of this plan for someone that has back problems primarily back spasms? I have the Harambe T system and Marcy bench that I use for chest press, triceps and awaiting for the vector athletics for chest flies. I might buy a total gym fit a neighbor is selling for $150 looks almost new. Any consultations trying not to get anymore back spasms that set me off for two or three days.

@michaelgilman7930 Жыл бұрын

I agree with what you’re saying about more reps/sets with X3. I think the one set thing is more of a marketing ploy than sound strategy. I feel it was harder after 3-4 sets

@hybridresistance Жыл бұрын

I've been messing with one set for a few weeks, but yes I do prefer a tad more.

@yojohnny5 8 ай бұрын

I want to buy this system for when I travel. I will still ALWAYS lift free weights, but I would use this for days where I can't get to the gym AND when I travel (which is often). However, I am 5'3 and I am terrified that the range of motion will be too long for me with the 41" bands. Wish I could freaking try it... lol

@hybridresistance 8 ай бұрын

I'd check out the Serious steel bands. They have 32 and 37in dimensions which would work. Shamless plug, you can save 10% using SBT. I do have a video on this on the channel as well.

@yojohnny5 8 ай бұрын

@@hybridresistance Yep I am probably going to do the basic X3 set and then buy SSF bands. I'm really mostly worried about how benching will work, especially remotely. Can you bench laying on the X3 plate? Seems like that would help shorten the bands. I am still also considering Harambe as my base unit. Decisions, decisions... lol

@steveoath Жыл бұрын

Any chance the B/B/B pdf workout sheet could be made available to purchase outside USA? Tried yesterday but said I needed a US address 😢

@hybridresistance Жыл бұрын

Sorry brother, I saw your email and meant to get back to you. I think I fixed it. Let me know if it still doesn't work.

@mrsh2167 Жыл бұрын

Does your workout fit into your life? Do you enjoy your workouts? Do you see gradual progression? Thanks to Mike

@hybridresistance Жыл бұрын

Too nice. If you guys are seeing results and having fun, congratulate yourselves, I'm simply a messenger sharing what's working for me. Thank you again for all your positive support Mrs. H!

@darrylhughes7797 6 ай бұрын

Can you stack the bands for greater resistance? And if so, how?

@hybridresistance 6 ай бұрын

Yes, you simply add another band in the hook/footplate.

@theozwalter3009 Жыл бұрын

That lacquer foot plate looks 🔥🔥🔥🔥 Made in America 🇺🇸

@hybridresistance Жыл бұрын

100% Still got some available if you're interested.

@theozwalter3009 Жыл бұрын

@@hybridresistance Thank you but you’ve seen my work. Mine is not as pretty but it gets the job done🤪

@hybridresistance Жыл бұрын

@@theozwalter3009 I forgot about your skills. You’re the man. Keep them coming

@hybridresistance Жыл бұрын

@@ultimatepu5h Yes, I do have some left. You can find them here slidingbenchtrainer.com/product/mac-board-homemade-high-quality-board/ or just shoot me an email. Thank you

@richdiorio3650 10 ай бұрын

How many reps/sets do you do/

@hybridresistance 10 ай бұрын

It really depends on this video I think I ended up doing 3 sets , reps went to failure. I have program that's linked at this video, but otherwise I do think the basic X3 program works great as well.

@ConstantinoOfficial Ай бұрын

Hey, how much is your neighbors foot plate? Also, how much bigger is it in length than the one that ships with X3? I’m also 6 foot, but I have to say one thing that puts me off the system is it just seems so narrow for squats and I like to be at least shoulder width apart with the feet.. the x3 almost seems unnecessarily, narrow honestly

@hybridresistance Ай бұрын

It's $119 (w/ free shipping) and it's 24"x11"

@ConstantinoOfficial Ай бұрын

@@hybridresistance thank you

@andyc664 3 ай бұрын

Do you write programs

@hybridresistance 3 ай бұрын

Yes, I do. Sorry for that delay in getting back to you. You can check out my website for that stuff or just shoot me an email.

@fink4569 Жыл бұрын

Won't let me buy it cause I'm in Canada

@hybridresistance Жыл бұрын

Sorry about that. If you shoot me an email at slidingbenchtrainer@gmail.com I can help you out from there.

@JackieMoss 9 ай бұрын

X3 is way overpriced

@hybridresistance 9 ай бұрын

Thank you for the comment, I'm looking at making a video on this.

@qaztzaq 8 ай бұрын

It is, but a good product. I still cried when i paid for mine.

@cynicist8114 7 ай бұрын

Compared to what?

@Sodacake 6 ай бұрын

is it though? it's assembled in the US by workers who are paid a relatively decent wage and made out of high quality materials.

@olowasegun6829 18 күн бұрын

Great video but I get out of breath listening how fast you talk😂

@hybridresistance 18 күн бұрын

I'm a work in progress! If a video is long, I'm trying to get everything out in a short period of time. Also doesn't help that everything I listen to is 1.5x speed.