Weight Lifting Is a Waste of Time (So Is Cardio, And There’s a Better Way to Have The Body You Want).

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variable resistance training
Body, Fitness, Fitness, Health & Wellness, Performance, Podcast, Podcast-new


Perhaps you've been lifting weights for a few years. But do you even look like you work out? Are you spending disproportionate amounts of hours exercising wasting your time? Many fitness “experts” defend weights and cardio like they are infallible, but where are the results? Why does almost nobody look even marginally athletic?

Dr. John Jaquish, who joined me on the episode “The Best 10 Minute A Day Workout – How To Massively Increase Bone Density And Muscle In Just 10 Minutes (& Biohack Extreme Fitness Levels),” just published a brand new book entitled Weight Lifting Is a Waste of Time (So Is Cardio & There’s a Better Way to Have the Body You Want). In it, he and his co-author, Henry Alkire, tackle the questions above as they explore the science supporting the argument that traditional weight lifting is a “waste of time” and lay out a superior strength training approach that has been shown to put 20 pounds of muscle on drug-free, experienced lifters (i.e., not beginners) in six months.

Fitness may be the most failed human endeavor, and you are about to see how exercise science has missed some obvious principles that, when enacted, will turn you into the superhuman you always wanted to be. Dr. Jaquish has spent years researching and developing improved approaches to health. He is the inventor of the most effective bone density building medical technology—that is now partnered with Tony Robbins and OsteoStrong for rapid clinic deployment. Inventor of the X3 Bar (use code BEN to save $50), a technology that is proven to develop muscle much faster than conventional weight lifting (all with the lowest risk of joint injury), Dr. Jaquish's methods are used in training the world's most elite athletes and associations such as the entire Miami Heat organization, various NFL and NBA players, as well as Olympians.

During this discussion, you'll discover:

-Why lifting weights is the wrong way to build muscle…6:21

-A workout using the variable resistance training protocol…15:05

  • Push/pull split
  • 36 hours for muscle to recover completely
  • 4 sets: 10 minutes
  • Anything over 1 set would be overstimulus
  • Between 15-40 reps

-Ways to maximize hyperplasia in the muscles during variable resistance training…17:30

-Why you shouldn't worry about your muscle fiber type…29:15

  • Slow vs. fast twitch has to do with the speed at which the cell turns on
  • Slow-twitch become better marathon runners; fast-twitch are better sprinters
  • Working all fiber types with John's methods of training
  • Total muscle fiber mass increases while ratio of fiber types remains constant

-The questions an ideal exercise program should cover…31:45

  • Myostatin downregulation with hypoxia in muscles
    • Evident during studies involving blood-flow restriction (BFR)
    • Keeping blood from returning to the heart will downregulate myostatin
    • Tourniquets and such create neural inhibitory processes
    • Constant tension with variable resistance training achieves hypoxic effect while using more muscle cells
  • Get stability firing to get a good growth hormone effect
    • When muscles are shaking, induce instability to amplify the growth hormone effect
  • Make the weights you work with heavier
    • Won't get a significant testosterone response with light weights
    • Use BFR if you can't lift heavy loads
  • Vasodilation
  • Push muscles through failure in an unstable environment
  • All achieved in a single set

-Why doing cardio for weight loss is a lie…41:35

  • Does Weight Training Count As Cardio? with Doug McGuff
  • Cardio is the wrong way to approach a lean appearance
  • Much longer cortisol effect
  • Decreased hormone and testosterone response
  • 20 minutes of cardio is the threshold
  • Chronic cortisol diminishes body mass
  • Cardio can be useful for metabolic and fat burning efficiency
  • Dr. Andrew Huberman
  • Two ways to define cardio:
    • Ancestral approach – moving throughout the day
    • Chronic – will inhibit lean muscle gain

-Selecting the best variable resistance training bands…47:30

  • Certain bands have much power but will injure you if used improperly
  • Lateral force through joints where there should not be lateral force
  • How to prevent bands from snapping under heavy loads:
    • Non-petroleum based
    • Layered band
    • Attached to an Olympic bar
    • Ground plate
  • Band training by itself is ineffective

-Whether or not drugs are necessary to enhance training…53:45

-How the fitness industry has failed to make people truly fit…1:00:05

-And much more!

Click here for the full written transcript of this podcast episode.

Resources from this episode:

Dr. John Jaquish:

– Podcasts:

– Other resources:

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Do you have questions, thoughts, or feedback for John or me? Leave your comments below and one of us will reply!

Ask Ben a Podcast Question

206 thoughts on “Weight Lifting Is a Waste of Time (So Is Cardio, And There’s a Better Way to Have The Body You Want).

  1. Chase says:

    I wish I could find more publications like this! I think we’ll see more and more trainers heading in this direction. Thanks for the great insights and great read!

    1. Gecko Lizard says:

      I agree, this guy is amazing!

  2. Joshua says:

    Just started using mine. How do we do a core/Abdominal workout with it? Or do the recommended exercises work that area too?

  3. Stu says:

    No-one doubts the X3 will work if you use it.

    The problem is the lies and misrepresentations being told to spin a story justifying the utterly absurd price point.

    This is no doubt because social psychology has proven that price serves as a “quality signal” to unthinking consumers. Their eyebrows raise but are supposed to normalise after the brain has been bombarded by misrepresentation of certain studies along with a sprinkling of pseudo science.

    Ben, you’re an intelligent guy and until now, I’d thought you were ethical. Can I suggest that you slam it in reverse and issue an apology and Mea culpa, explaining that you’ve now read the science and realise it doesn’t support the claims, and that many of the claims aren’t supported by evidence.

    1. Sean says:

      Speaking of “Science”, I watched a Youtube review where someone actually read the studies cited in the book. The claim being made is that band type training is superior to weight lifting. Lots of studies cited that “prove” that.

      One problem though. All of those studies were weight training vs weight training AND band training. No studies with just weight vs band.

      Ben either never read a single study cited or he’s in on the lie.

      BTW, I own an X3 and like it. Squats + Deadlifts in my condo living room. Workouts done in less than 15 minutes. What I don’t like is being lied to.

  4. Taki says:

    I don’t doubt that one can build muscle with this system. Years ago I was working out in my basement benching 150lbs. I weighed about 168 at the time and was only lifting a few months once or twice a week.

    One time I benched to failure and couldn’t lift that bar back on the bench (totally manual setup) and had to roll the 150 lbs down my chest to get it off.

    A few weeks later I purchased a Soloflex. It had those thick rubber bands that offered variable resistance. I can say that the system did work and I lost fat and gained muscle and you could notice the change although I wasn’t totally ripped. But, to be fair: I was lifting on the Soloflex 2x/week, jogging or cycling 5-6 days/week, and training in Martial Arts 2x/week, and was on a normal diet. No protein drinks or other supplements.

    The downside for me on theX3 Bar is the $500 price tag. If it was $300 the company would have a lot more sales. The engineering is already done and the bands, plate, and bar really can’t be that expensive. And, does anyone know if all or any of the parts are Made In America?

  5. Tim says:

    Great episode (again), awesome book, phenomenal product. For the vasodilator, both beetroot and glycerol are mentioned. Which is better and what brands do you recommend? There’s a lot of garbage out there and I don’t want to pollute my body.

    Thanks guys!

    1. Kevin M says:

      For beetroot powder, check out BeetElite by Humann. You could also look at Organifi’s Red Juice. Ben has promoted them a lot in the past.

      For glycerol supplementation, look for HydroMAX, a trademarked form of glycerol. I use a “pump” product called High Volume by PEScience – decent ingredients aside from some fake flavor and sweetener, and includes HydroMAX.

  6. Al mercado says:

    This dude is probably not using gear, but he’s DEFINITELY ON TRT, 57 yr old men just don’t walk around with that muscle, but he can’t say that cuz then people wouldn’t buy the fairy dust he’s trying to sell…. if u want to get in shape u don’t need gimmicks, just determination, consistency, and time, people need to get away from this less work = more results bs, stop trying to reinvent the wheel

    1. James says:

      He is open that he does use T.

  7. Chris says:

    Why does this Bob guy hate x3 so much?….. makes me want to try it.

  8. Mohamud Omar says:

    Hi I want to start loosing weight but i have found this site about keto diet https://sites.google.com/edu.huddinge.se/keto-diet/startsida

    Please let me know if its legit so i can start my journey faster

  9. Christian says:

    So, y’all said on the podcast that it takes 36 hours for muscle to recover completely. Does that mean you can have a workouts a day and switch? That is to say have an AM push workout and a PM pull workout and then the next day have an AM pull workout and a PM push workout?

  10. Daniel says:

    Hi Ben. My wife and I have been following your podcasts for a while now and appreciate your work. Heard the latest episode with Dr John from 3X Bar and then followed up with your first episode back in 2018. They got me really interested in the system. However, after checking out the “Ben recommends” page, I see you recommend a different system – the TheraBand Exercise Tubing. Could you explain the differences and the reasons why you don’t have 3X Bar as a recommendation?


  11. Brad says:

    What sort of equipment is used at the Olympic Training Center? They use traditional weights, not X3

    See https://youtu.be/l2LEo3hxZPM?t=49

    Likewise professional bodybuilders use traditional weights and not X 3 for the majority of their training

    There is likely a reason for the choices of most Olympians and physique competitors that do resistance training

  12. Eric Lyublinsky says:

    I just started week 10 today on X3Bar. Honestly I don’t know yet if the claim is accurate “building muscle 3x fast” and I definitely can’t finish a work out in 10 minutes. It takes me 20 to 25 minutes but I’m following the program and going to muscle fatigue/failure. Also I do additional exercises not just the 4 core push and pull for example push day I added pec cross over and for pull days I added shrugs and wide grip pull ups. I have lifted different ways over the years, heavy, low and high value, so I’m not new to strength training. I’m extremely impressed with X3Bar. I get a amazing work out with only one set per muscle group. If you look at this system objectively how can it not work doing heavy compound movements to failure? Honestly how can you do heavy compound movements with weights to failed without a trusted training partner and not hurting yourself? I love training so much with X3Bar that I’m doing 7 days a week. My progress is very real I did Dexa scans week 1 and then again week 8. I lost 2.8% bodyfat, I lost a total of .8lb and lost 4.2lb of body fat and gained 4lb of lean muscle mass. Those are fair results and I will be doing this elegant work out system the rest of my life because I can with out pain and constant progress.

    1. John says:

      Agree with Eric. X3 is a very legit program in increasing strength/muscle, it simply works. The time it takes however to complete the workout is also closer to 20-25 min, not 10 min. I, myself, have been tempted to add in extra work, but I’ve resisted that and have focused on building intensity (like sticking with slow cadences in doing one set to failure while managing additional partial reps, which can get very hard to do). John Jaquish is onto something with his setup, system and protocol even if he does make exaggerated claims. Point is if it works or not, and I am on week 3-4 now… it is getting harder to keep beating my previous session’s reps while focusing on those key things I stated already. One of x3’s biggest principles is constant tension, which I wholeheartedly agree with–to not take breaks or stops in the tension being created on your muscles when the exercise is getting intense is very hard but so great for your progress. So far to me, it seems to be one of the best ways to do Variable Resistance Training for the masses, average persons, leisure athlete or busy working person who wants to stay fit (like myself). Totally worth a try for everyone. My only gripe is the quality of some of their items. The footplate seems to cut up my bands no matter how slow or controlled I do the exercise. So far customer service has been responsive and helpful, so cannot complain about that either–as long as they’re taking care of me for the price I paid. I’ll work with it.

  13. Matt says:

    Many people struggle with the tricep push-down. Dr. J shows on his instagram that you can loop it across your shoulders (if you don’t like it on your traps) and just don’t lock out the elbows. It definitely takes some getting used to, but is worth it.

  14. John Ferro says:

    I am in the beat shape of my life at 46 years old sub 10 percent bodyfat eating whatever i want using just the X3 bar 6 days a week with some pushups and pullups added to the end of push and pull day. it is amazing. I do zero cardio and stay ripped and muscular in 20 to 30 minutes a day. With the best abs I have had ever.

    1. Bob says:

      Exact definition of “Broscience”.

    2. Kyle Hil says:

      Wow! No comment.

  15. Josh Sprague says:

    You said you were interested in trying the program for a month. Is that going to happen? I would be interested in l owing what your thoughts are after the trial.

  16. will says:

    Wow, Where ever the X3 guy goes controversy follows. Love or Hate. I would like to try it but don’t have that kind of money. I saw somebody else said there are other products that do the same thing for cheaper, can you point me towards those products?

    Otherwise why couldn’t I take the bands I own from Rogue, go to home depot and buy a 1 inch galvanized steel pipe, put some end caps on and put the bands on?

    1. Bob says:

      Will- Your rogue bands are better quality than X3 bands. So you are good there . Look into the Candy Bar by Sugarfit. They also have a footplate. For an amazing footplate google Floyd Reed plates or look him up on Facebook. Also, TA2 is a band only program that has more impressive befire/afters than X3 has.

      This stuff is half the price and better quality.

      1. Sam says:

        Word. Rogue always overdelivers on quality.

        I had purchased the elevtab bar from Amazon. A bar is a bar, but those bands broke on me, and this interview had me wondering if X3 bands were somehow special.

        Bob – will look up Floyd Reed. Thanks for that.

        1. Sam says:

          PS – Hi other Sam below! You seem like a genuine guy, and always happy to see another Sam–to avoid confusion, we’re different people!

        2. Just a person says:

          I’m not 100% sure there’s no difference in the force curve on X3 bands, but certainly Rogue and some other places have high quality bands. Look for multi-layer latex ones without a weld point. X3 bands (and I assume Rogue) have one long strip of latex that is wound around in a circle over itself. Avoid stuff like Amazon Basics bands like the plague lol.

        3. John says:

          Clench Fitness has some heavy bands which so far seem on par or better than the bands I got with the X3. (They are at a great price too)

          @Will – if it’s too costly for you to get the X3 then just make your own solution who’s stopping you? I would just recommend making sure your setup is safe with super high resistance bands, nothing should have the potential to snapback—build in safety mechanisms in case something were to occur.

    2. Jimmy says:

      The controversy is just a function of the claims being made. ie calling something thats proven a waste, calling the unproved 300% better etc. Its a deliberate marketing strategy to maximize volume where any publicity is good publicity.
      As mentioned there are many other elastic systems to compare to & other variable resistance system as well. Differences not well addressed.

  17. Sam says:

    Dr. Jaquish,

    I hope you’re still watching these replies. There’s sure a bunch of negativity. Anyway, I have your product and have used it for 2 years. It has worked well for me, and I’m glad I purchased it. My only complaint is that I wish there were a way to upgrade with being able to purchase individual bands or individual pieces like bar or platform without having to purchase the whole thing. For example I use the black (#4 band) and the dark grey(#3) the most and use the orange band very sparingly.

    My apologies for not reading all the replies to see if this was mentioned.

    “We piped to you, and you did not dance; we wailed, and you did not mourn.” Dr. Jaquish, you can’t please them all.



    1. Jaquish Biomedical says:

      Email customer service. Band sets are available individually. The company just makes sure someone owns the plate and the bar before selling the bands as the bands alone could break bones if someone were foolish enough to try to use them alone.

      1. Sam says:

        Thank you for your response. The bands so far are good, but there are a couple spots where I have some very slight tearing. I think you improved the height of the platform which would be a difference-maker in keeping the bands protected. And there’s always user error that can contribute.
        Thanks again.

      2. Sam (other sam) says:

        Whoa dude. As someone who had X3 in my cart two days ago, let’s all digest this…Without owning this bar and plates the bands could break bones!!? Uhm…

        Still interested in the product, really! But definitely now leaning more towards just taking my chances and risking it with the bands.

        1. Sam says:

          Hello Sam (other Sam),
          I could always be the other Sam….that would really be confusing. Anyway, I still haven’t read all the comments, so not sure what’s been addressed. If Sam (other) Sam is still reading this, the bands from X3 have very slight tears (that word sounds too extreme, and I probably should have used another word)…The tears are not even something I’m overly concerned about, but I was thinking of the future in how to upgrade. I have the old platform which doesn’t (appear to) have as much clearance and room for the bands, and it could have been my own carelessness putting the bands underneath the platform and pinching them, or hanging them on hooks, or the X3 bands could really be low quality. Who knows?
          The updated version X3 system looks much improved from 2018 model and definitely a better deal with the $100 off. Like I stated before, I’m glad I bought it…..and honestly my recommendation or disapproval means nothing. Buy it. Don’t buy it. Buy kettlebells. Buy an Airdyne. Buy a weight vest. Lay on the couch. Read a book.
          Well, it was good talking with you (other) Sam. I hope my reply clarified my earlier statements.

          Take care.

          1. Other Sam says:

            Hey! Appreciate this. Agree – seems like a very nice product actually.

        2. Just a person says:

          In fairness, their claim of broken bones is more about the wrists and ankles. That doing chest press with a very strong band has the potential to twist the wrists horizontally as it stretches. Similarly that doing squats with a very strong band could cause your ankles to get pushed unnaturally inward.

          I’m not 100% sure how dangerous it actually is. People have obviously done chest press and squats with bands before. But it does seem logical to me that as the force increases, you’re in more danger of the band putting an unnatural force on your joints in a direction they shouldn’t be bent.

          Of all the claims and counter-claims out there for X3, it does feel pretty well made and I don’t feel like I’m in danger using it. I also like that having a bar means there’s more overlap with regular weightlifting. Since it can go into higher reps, grip really becomes a factor for especially calf raises, but I can use normal lifting straps for when my grip needs a break, etc.

      3. Kyle Hill says:

        Lol.. So full of shit

  18. Nathan says:

    This system definitely works. I have lifted since 7th grade and am now 46 years old. In just 3 weeks of using this system, I was able to drop 10+ pounds and trim inches. My joints don’t hurt anymore and my endurance in running has increased. Can’t say enough good about the system. – Nathan

  19. Adam says:

    Would have loved to ask him how his equipment’s variable resistance compares with Arthur Jones’s & how he arrived at it.

    Jones claims to have measured each joint’s force capability at different position & matched this with variable radius on the cam.

    I realize X3 bar is focused on portable convenience but Jaquish made a strong point about the importance of this variable resistance.

    I cant imagine an elastic strap having the same precision as a cam so was certainly expecting some comment as to what degree of compromise was accepted by him in return for portable convenience.

    1. John says:

      Jones’ Nautilus machines are huge & pretty outdated. The portability of something like X3 is pure gold!

      1. Adam says:

        Certainly size & portability is an attractive feature.
        But there is still the claim of building muscle 3 times faster….

        Nautilus achieved variable resistance & justified that specific variance in a very logical way. It did not however build muscle several times faster than free weights & traditional machines. It was used for decades & athletes concluded its a useful tool, but just another tool in the toolbox – it did NOT blow free weight results out of the water as claimed. Hammer machines are more popular for practical reasons & achieve variable resistance less precisely than original Nautilus cams, also just another useful tool alongside fee weights.
        Hence why I expected some discussion from Jaquish re how his variable resistance succeeds where the others have clearly failed to achieve claimed results ~100’s of % better than free weights.
        Better hormonal response via mechanical instability (shaking) is interesting but hormonal fluctuations during intense exercise are largely transient & don’t affect baseline levels like diet & overall lifestyle does.
        Will be interesting to see if Ben trials X3 exclusively instead of just on the road. Personally I would refuse to even do this unless Jaquish justified why his resistance curves are superior to Nautilus & Hammer, but I look forward to his findings.


        1. Mick says:

          Yeah I’d wanna know this too. I got caught up in the whole Nautilus craze as well… resistance curve made so much sense…. but just failed to deliver. I mean you get results, but never could never replace free weights.

          But JJ says he doesnt do any machines because no growth hormone response!!!!!! So no Nautilus for him.
          But what that does mean !!!- is that beyond optimal resistance curve (which he didnt even dare to respond to you even tho top question), this just leaves GH response as the only thing left that would kick Nautlus/Hammer ass.
          This fantastic you know why? Its easy to measure GH levels! Especially if youre a Doc-inventor with lab access.
          I look forward to JJ’s GH level comparison of X3 Vs Nautlius. Cant wait.
          Pity he didnt respond to you lol..

          1. Adam says:

            Good point, but as mentioned hormonal response really does need to affect average baseline levels for the whole day to make a difference, not just a sessional transient spike which may be levelled by a trough later on. But yeah, they can measure it so would definitely be great to see this kind of comparison to really see how bad machines are re GH non-spikes.
            This really just leaves partial reps as the only conceivable difference, Nautilus never recommended, but any1 can continue with partials as long as they want here too – use the machine how you want.
            Vasodialators can be used for both groups.
            ->So to summarize: *both X3 & Nautilus use variable resistance; *both can be used with X3 protocol 1 set to failure + as many partials as possible; *both comparison groups can take vasodialators + carbs postworkout.
            So the only difference why X3 can claim to give you muscle growth 3 times faster must be due to superior GH response via instability which can readily measured.
            We wait with bated breath…..

          2. Jimmy says:

            Keep waiting lol he wont reply to this.
            Love the way you guys honed in on the differences, really informative.

          3. Just a person says:

            This is one of the better threads on here IMO. I did buy an X3 and have been doing well with it so far. Is convenient to use, seems solidly made, and the default program seems to be agreeing with my body.

            But I’m no fan of dogmatism. I’m curious like you all are about the difference between this and other forms of variable resistance. There’s not just Nautilus but Tonal I saw just added a variable resistance mode. While it’s limited to I think 300 lbs, since its computer controlled, that in theory could be the most aligned to strength curves. For things like bent row, it could even lessen resistance near the stomach to more align with the curve. It also could take pounds off on future reps vs needing to do partials or switching out plates for easier weight sets.

            It’d be interesting if some product could take the user’s resistance into account and adjust it all on the fly. Like if it senses you pausing at the end unable to do full extension, it automatically backs off the tension. And something like that could be safer since if it detected suddenly no force pulling back (like if you dropped the handles or lost your balance), it could cut all resistance to keep you from getting hurt or breaking the machine.

            As time goes on, hopefully we can get more studies that are more specific to some of these modalities. Weights vs weights & variable vs all variable. One set to exhaustion vs not, etc.

      2. Bob says:

        Honestly, the system isn’t even really that portable. For a weekend drive trip by car…sure. it is a pain to get through TSA and you are always risking they take it.

        1. Tom says:

          Funny you say that. My job is travel, and I fly commercial at least twice a month and I’ve never risked having TSA take it.

          1. Bob says:

            Tom- Thanks for response. I am in the users group and this problem comes up often. Glad your travel experience is good, but it isn’t everyones. Mods try to delete these tsa problem posts in the user’s group as well.

  20. jason lee says:

    My story – I used to have 2-3 hour gym sessions. At least 10 sets per exercise on most days training for both strength and hypertrophy. 5-6k calories a day. Final weight before switching to x3 225lbs @ 5’10” i injured myself one day lifting up dumbbels for chest press and ended up with a bulging disk L4/5. Stumbled upon x3 on Facebook and decided to give it a try. 19 months later and I love this thing. Albeit there is a learning curve. You have to forget everything you learned about free weights and rewire your brain. When i first started I realized I didn’t really know what complete failure meant. After this was learned about 6 months in I began to grow with just 1 set. Everyone that is knocking this has not tried it for an extended amount of time. The convenience the muscle loading the amount of time it takes the amount of $ you save is very hard to beat IMO. also I have not had any more back reinjuries while using x3 all while my back continues to get stronger.

    1. Bob says:

      Agree. You have to rewire your brain to justify you spent $500+ on this thing. You nailed it.

    2. John says:

      I’m using it, and again to provide objective perspective on this X3 thing, Jason brings up another good point here. It does take some time to get going using this thing, intuitively figuring out how it works, since +95% of us have been programmed to work out one way (that is with many sets of many different exercises, sometimes even with multiple exercises for the same muscle groups). You have to stick to the X3 for a bit to get why it can be really effective. Please don’t knock it til you try it. I’ve done so many different protocols and systems over 15 years, getting results (and not) in different ways and to me this works legitimately.

      Is it the only way to get big or have strength? No. But it is a great safe way to train in a minimal effective dose sort of way. In my mid-thirties now, so things like longevity and protecting my joints matter more. It’s something most trainees young or old don’t think about til later or it’s too late. Because thing I see and experience here with the X3 is safety and efficiency. The rest anyone and everyone can endlessly debate on the net as is inevitable.

      But that’s my verdict and honest to goodness experience from actually doing X3 and traditional weightlifting among other things…

  21. Sean says:

    So quick question. If You have no blood or sweat in X3 why do all of you even care. It seems you are stuck in the same ideology I was! I was very skeptical about X3. All I have to say is I was a powerlifting fool who hit his goals at the cost of his health. Yes its my own fault I acknowledge that. I just want to say I was at 342lbs strong as an ox. Wanted to drop weight bought X3 and as of today am down 85lbs and 16% bodyfat. Even if you think the science is junk and say I could have done it with weights. X3 has given me guidance on my journey and if that is all it did so be it. If you have no skin in the game why do you care? Sounds like you are all but hurt to me like you have an obligation in the fitness world to go against anything out of the norm. Well no body asked you As I said before go to one of the testing sights and try it. I believe they are scattered all over the United States.

    1. Bob says:

      You are right…nobody asked us to come here to win free Fortagen from your leader lol

  22. Mark says:

    Wow. What a comment section. Okay so here’s a neutral view. I rate Ben Greenfield extremely highly. He’s a results and data driven guy that’s been there and done it and continues to do it in the exercise/biohacking sphere. He continually produces high quality content and really questions his guests if he thinks they’re wrong; or just outright tells them they’re wrong. That ain’t the normal podcast standard. So he’s earned both credibility and ‘followability’. From me at least. Now this X3 thing I find intriguing. For years I’ve thought that lifting weights wasn’t quite ‘right’. I’ve always felt that there had to be a more efficient way to do it. And the science behind variable resistance training makes complete and utter logical sense to me. So for me personally it’s an attractive product. The price definitely isn’t. And I think that if it was $150 then a lot less people would be getting so angry. But without doing any research at all it looks to me like the John guy has simply been first over the parapet with creating a product that uses a methodology that clearly and unequivocally works (based on the amount of athletes from all sports that are now using variable resistance training). And the first guy over the parapet, when challenging any received wisdom or suggesting alternatives, always gets lambasted. But I don’t think it should be knocked in such maniacal fashion if you haven’t used it. Though clearly, John, you probably haven’t done yourself a service by encouraging so many of your followers to instapost in this section. That all said, when I’m back in shape (lockdown fattie!) it’s now properly on my radar cos it’s portable and I just can’t be arsed to do more than twenty minutes a day. Anyway, good luck to all. By the way does anybody know how much it all weighs?? Would be very useful.

    1. Bob says:

      Mark- I challenge Ben to read the actual science on a podcast and then defend John Jaquish based on what it actually says because It has been cherry picked. Sadly, I think Ben is just happy he got a free $500 device and might be in on the affiliate program. Ben can prove us wrong if he wants. If he reads the science he’ll be on the other side. I’m confident.

      1. Mark says:

        Okay fair do’s. Thanks Bob.

  23. Tom says:

    LOL! I like to stop by an see what BS you are slinging. This was a double helping of stupid. Thanks for the laugh.

  24. Marco says:

    I was interested at first. But it seems to me that those who claim THIS IS THE WAY are wrong in the sense that they are ignoring many who have done it – in this case achieving physical fitness, to put it generically – many other ways. Not saying this way doesn’t have merit. But I’m too old, and have spent too much money over the years, to pursue such claims anymore.

    1. Chris says:

      Science progresses one funeral at a time.

  25. Bill says:

    What is the comparison of band induced variable resistance compared to flywheel training like the kbox4? I find more DOMS from flywheel training so seems more stressful and effective. Also, bands seem like they would be even less load for eccentric phase than a standard bar and certainly less than a flywheel device.

    1. Bob says:

      Bill- the science actually states bands work well in combination with weights. It is cherry picked science to make it seem like bands are superior. The sheep are too lazy to actually read it in full.

  26. Brad says:

    There was a famous strength coach that disparaged cardio named Charles Poliquin. He died at age 57. Strength professionals that state that cardio is a waste of time may not be looking out for your best interest or may be uninformed.

    From what I can tell, Cardio and Resistance training are both generally important for health, but which is more important? Studies may provide some insights.

    In one study on the subject, the researchers discovered that telomere length increased through endurance training and high-intensity interval training, but not after resistance training.

    In a second study, the researchers found both aerobics and resistance training reduced mortality, but that aerobic exercise had a much greater beneficial effect. Compared to people who didn’t meet the recommended activity levels, people who engaged in sufficient aerobic activity were 29 percent less likely to die from any cause. Those who met the recommended muscle strengthening activity level only had an 11 percent lower risk of dying from any cause. People who met the recommendations for both aerobic and muscle strengthening activities achieved even larger benefits — a 40 percent lower risk of death from any cause.

    The BMJ study suggests that you should do both resistance and aerobic training. If you only had time to one or the other, and overall health was your primary goal, then it would seem that you should choose aerobics. I personally do more strength training than aerobics, but I get my cardio in.

    If you don’t like traditional aerobics or resistance training, then there is perhaps a better solution. The longest living cultures (Blue Zones) tend not to do resistance training or traditional cardio, but do activities such as gardening and walking for several house each day. They also eat a mostly plant based diet and have strong social ties.

    1. Bob says:

      This is a great post, Brad. Love it.

    2. Brad says:

      Below is a link picture of the late Charles Poliquin, Charles also followed a heavy meat based diet ( either wild or grassfed) and he also avoided cardio. He looked good muscle wise, but he died at 57 as mentioned above.

      We can’t say that Charles’ lifestyle caused his early death. Maybe it did, maybe it did not. We can, however, say that his lifestyle did not prevent an early death


      1. Jerry Danowitz says:

        Charles had a congenital heart abnormality. Several makes in his family died early from it as well.
        In the early 1990’s he had a near fatal incident but was saved by his trainees doctors. He was the personal trainer of the Prince of Monaco.
        His death was from a genetic abnormality.
        The story is told on The Muscle Media 2000 audio tape series that came out the second year of the magazine’s publication.
        Dr. J also mentioned that he started on a Carb Free diet years ago. He read about it in a book by some crazy guy that recommended a lot of things that were very unhealthy. Same tape series. The book is ” The Body Opus Diet” by Dan Duchaine.

  27. Connor, your biggest fan says:

    I’m a long time listener and honestly if Ben says drink the kool aide usually the only reason that I don’t is cuz it’s too pricey but I know Ben is genius smart and a huge inspiration to me. Sure he’s financially biased but that’s only because he’s smart and I don’t believe he is misleading in who he brings on, I believe the science is legit based on how much faith I have in Ben. I almost always read the comments on these podcasts and holy smokes there is never this many comments so quickly on a podcast. People are CLEARLY being paid to post their positive reviews on here and it is disgusting and a shame to BGF. I was legit almost sold on the product till I saw the insane amount of comments and Bob is right unfortunately they are a bunch of sheep.. Ben please mention somethin about this on an upcoming podcast or somethin cuz it really is gross and I’ve never seen the likes of it from you before.. I would really like to hear that you acknowledge that these people are phony or paid at least. These sheeople make me sick. I can’t even find any serious comments cuz it’s full of nothing but bs.. I thought about making my own positive review just for giggles even though I’ve never used one I figured it’d be funny for my fake comment to get lost with the others

    1. Sam says:

      Same. I’ve been eyeing the X3 for some time, in part from Ben’s experience. I am sure there’s science to these claims and have heard some good reports from people I trust, but I still have a weird gut feeling about Dr. Jaquish’s marketing practices. For those who know, I get a dylan gemelli vibe from these comments.

      1. Bob says:

        He did ask his followers in the cultist X3 Users Group (which is X3 ran so not a true Users group FYI) to come here to drown out people who can see through his marketing. He offered them 90 days of Fortagen and even told them it was okay to tell everyone they don’t know what they are talking about. He would pick the best 3 on “performance”. LOL

        1. Peter says:

          Absolute rubbish! Show me where X3 inventor said that? Be careful when you make up stories against people with more money than you!

    2. Kyle Hill says:

      He offered people free fortagen supplement for three months for positive reviews. And then says anybody who doesn’t believe in X.3 is basically retarded. This is JJ in a nutshell sir

      1. Bob says:

        I can confirm what Kyle Hill just stated.

  28. Jeremy says:

    Variable resistance is only effective for building muscle and losing fat.

    If your goal is to be skinny fat, fat fat, weak, and have little endurance, while wasting hours a day training to be that way, then yea variable resistance and/or X3 probably isn’t for you.

    If you want the freedom, flexibility, and convenience of being able to workout at home in 10-20 minutes and experience far better results then there really is no question.

    No matter your goals, with dedication you can achieve them using variable resistance/X3. Whether you want to lean out or get big, X3 is all you need.

  29. Brad says:

    Uhh, this comment section seems like an infomercial and these commentators endorsing the x3 seem fake. It seems like a paid marketing campaign to me.

    Most professional athletes and fitness competitors that use equipment for progressive resistance will use weights and not the X3. There is likely a reason for this. Buyer beware.

    1. Brad says:

      Can any of you X3 users out there tell me whether it has reversed baldness or grey hair? I did not see that in your comments . . yet.

    2. BarryJ says:

      X3 users are known to behave like cultists.

      Low emotional IQ, never met a fact they couldn’t ignore, broken personalities to begin with, no self-awareness, sense of irony, or concern for the truth.

  30. Sean H says:

    I have to say I was skeptical about X3. I have used bands and chains in training and have seen great results. That being said I was powerlifting and hit about 342lbs and was looking to drop weight because I am 43 and need to worry about health and not how much weight I can push. I started training different with a strict diet and was losing weight but not very fast. I played with keto and intermittent fasting results were good but not what I was looking for. I started checking out X3 and applying the concepts in the gym using bands. The change was good. I finally pulled the trigger and purchased X3 and did the workouts as Rx’ed. I now weigh 265lbs at around 17% body fat. I was 342lbs bouncing up and down the scale on the same diet and was losing my mind. 29% Body fat and felt like crap. X3 has changed my old school training theories. I challenge any traditional lifter to go out and try it. I believe they still have test sights around the country. You will see what all the hype is about.

  31. Mick says:

    Ben Greenfield: Having this type of guest really makes you look bad and hurts your credibility. Did you look into his credentials? Do you truly see his product as significantly better than others out there? Are you okay with him paying people to endorse his product on your site? As a listener, I want to trust that you have carefully vetted the people you invite on your show. Now I have to wonder.

    1. Bob says:

      Aparently, he doesn’t vet them. He looks for financial incentives or freebies to peddle products/information.

      1. Peter says:

        Bob I heard you are getting paid to write rubbish here! Actually, I heard that you are not able to afford an X3 and feel the need to rubbish the product because you are salty

    2. Kyle says:

      The group is a cult and he runs it like Nazi Germany. Sorry to go there but it’s true

      1. Bob says:

        Agree with you, Kyle. If you mention weights or a diet other than the starvation carnivore diet he peddles…you get the ban!

  32. BarryJ says:

    All the X3 cultists out in full force, spamming these comments with their personal anecdotes in lieu of science, facts, and reality.

    Good for you. Now show me a single exercise w/ the X3 that you can’t already do with just bands. Before you bother mentioning one, do a five second google search and see how you can already do it with just bands.

    Now show me any world-class athlete who primary uses bands (over weights or equipment) to achieve their physique and/or performance. (since X3 seems to claim that their system is superior to weights and established methods, which is absurd and untrue)

    1. Sean says:

      I laugh because I thought the same thing. I pulled the trigger and bought X3 to use as a supplement to my training and found it to be everything this science backed product says it is. You do you and ill do my way. Its all good.

    2. Bob says:

      The cultists are out in full force because he is promising to give them 90 days of his snake oil Fortagen for coming here with positive reviews.

      1. Chris says:

        I came because 1) Ben Greenfield has been my favorite podcast for like 6 years 2) I was a former x3 skeptic that wanted to prove it wrong 3) converted to only X3 and kettlebells (I climb mountains near Denver for cardio).

        I don’t care about free supplements. Just sharing my experience.

        If you want to argue against x3, cool. But your argument should be based in experience and/or science…not throwing out your personal trainer certs or blaming a guy for marketing his products. That’s capitalism. If the product is shit, the market will tell you.

        1. BarryJ says:

          Except you didn’t address anything I said… and my arguments ARE based on science and evidence. Yours are based on anecdotes, which are largely worthless.

          1) show me a single exercise on the X3 that you can’t already do with just bands

          2) show me a world class athlete that uses bands instead of tried and true equipment

          3) there are already generics of this product in existence

          4) this is literally the only page I landed on (via a google search, can’t remember the keywords), but literally the first and only page is FULL OF WRONG INFO / LIES:


          Why should anyone believe this guy when he is so utterly wrong, and/or misleading the public?

          1. Bob says:

            BarryJ…it will be hard to get them off the Broscience.

  33. I’m 59

    Soon 60

    2 hernias

    One knee surgery

    That’s before X3

    Now I train for 10 minutes a day

    And by the way , my back, hips, and knees are shot and I can still do the simple X3 movements as prescribed with no pain or problem at all.

    Here is my most recent picture (email me and I’ll send it to you)

    In a few months when I turn 60 I will look better than this.

    Thanks X3

    Ben Altadonna

  34. Matt Frady says:

    I bought an x3 on my 40th birthday. Skeptical and disbelieved it would work. After all up to that point I had spent 10 plus years owning a LA fitness membership, paid for private training, and went 3 to 4 days a week but never saw any good results. I’ve always been a small guy. 5’5 but found myself heading down the path of being over weight at 162 lbs on my 40th birthday. So I ordered it. In mid December I started my journey amd I followed the system. Nutrition advice, and the work out program . In 12 weeks, I was back down to 137, feeling better than ever. Today, almost a year later (just turned 41) I’m up to 146 of pure added muscle. For once in my life a t-shirt is tight in the shoulders and chest, not the gut. I am bigger now with bands only than I have ever been with weights…… 20 to 30 minutes a day…. that’s all I do…. I take it everywhere I go. How much can I bench?? I have no flipping clue. Nor do I care. I just want to be happy with the way I look . I can assure you, I can bench more now than 10 plus years I spent in LA Fitness. People can say it doesn’t work. I could care less. But I am a living, walking testimony. The science and the program behind X3 works.

    1. Sven says:

      Who spends $500 on a device that they don’t believe will work?. No real customer/user would do that or say that. If you weren’t convinced from their infomercial prose that the pro-x3 posts here are part of a paid advertising campaign, this absurd post should be the nail in the coffin

  35. Bob says:

    The owner of X3 is giving people financial incentive to come here to this page and tout the product so you should just ignore it. This product is a fraud and much cheaper can be found elsewhere. The X3 Users group only has a handful of good transformations despite being around for years. Don’t be gullible.

  36. At 51 I never thought I would be this strong and injury-free from a workout that takes 15 minutes at home. Best fitness investment of my life. Love my X3.

    1. Bob says:

      I hope you win JJ’s contest for this post! Way to be a sheep! Baaaahhhhhhhhh

      1. VinB says:

        Bob is probably way too fat for anything to work, so he’s just here hating on science. don’t be a goat bob. be more like a sheep. :) the kind of sheep in the other hater herd… suck on your macdonalds.

        1. Bob says:

          VinB…you are here trying to win more snakeoil Fortagen because your cult leader asked you to. Take a hike….you’d get better results than X3.

          1. Sven says:

            Bob I don’t think any of these purported customers are real. The JJ controlled user forum is another layer of deception. Stack enough of them and you’ll fool some of the people some of the time with the mirage

  37. Chris M says:

    I’ve been lifting for 35 years with fairly good success the entire time. As a teenage athlete, throughout the military and currently as an OCR athlete. I’ve studied the science behind the art the whole time, from Arthur Jones and Dr. Fredrick Hatfield in the ’80s, Ellington Darden in the ’90s to Jim Wendler and Ben Greenfield currently. I have been plagued by the nagging shoulder, elbow, and knee injuries that accompany hard, heavy, intense lifting the whole time. It’s part of the game! When I first saw the book “Weight Lifting is a Waste of Time…” and the X3 product I laughed at it. Rubber bands…that’s cute! However, I thought, who is this joker? He’s got some balls making this claim, so I bought the book and read it. I was intrigued enough to buy the X3 Bar. Mind you, I have a full Olympic power rack, pullup bar, heavy bag, trap bar, and a TRX in my home gym. I surely didn’t need any more shit in my basement! I’m heading into week 9 of the X3 and I love it. My shoulder feels like a million bucks and I’m pressing overhead pain-free for the first time in decades. I cannot walk after completing the squat. My already thick forearms are so fat after “pull day” that my old Navy buddies would be jealous! The workouts, with a few extras thrown in, are 20 to 30 minutes and I’m jacked when I’m done. It is awkward at first but after a week or two, I got familiar enough to use some of the fatter bands. I don’t give a shit what any of you think, I’m beyond that kiddy bullshit. I’m not paid to write any of this, it is my experience with X3. Don’t knock it until you’ve tried it, you look like a clown criticizing something that you haven’t tried.

    1. Bob says:

      This is good.i hope you win the free Fortagen Joz promised you sheep.

      1. Chris M says:

        Is that the best you can come up with? Have you used the X3 before? Let me guess, you waste hours in the gym and don’t have much to show for it? I’m guessing if the opposite were true you wouldn’t be trolling Ben Greenfield’s podcasts flexing your keyboard muscles…lol.

        1. Bob says:

          Lol. The only real loser is the person over here posting because thier leader begged them to for some Fortagen. Go back to your cultists X3 Users group and cry to them.

          1. Chris M says:

            Keep flexing those keyboard muscles…tool!

        2. Bob says:

          Did you win the Fortagen for being such a Stan for Joz? I hope so…coming here to post to defend someone for free product is pretty cringe

  38. Dave Smith says:

    I am 49 years old and I have used the X3 system for over two years; I am in the best shape of my life because of the X3 system. I am not a body builder, but I want to be strong and fit, and I don’t want to spend my time working in a gym. One of the reasons I purchased the X3 system is for portability because I travel for work. In the past, I used the Beachbody P90X system because It allowed me to work out in any hotel room with minimal equipment. P90X helped me lose about 80 pounds and gain strength, but it took about an hour per day. I have found the X3 system to be superior because now I typically do my daily workouts within 25 minutes between conference calls. I have also used the Fortagen supplement for over a year and I have purposely stopped taking it for several months to see if it was really helping my performance. I have recently started purchasing Fortagen again because it allows me to gain muscle mass without gaining body fat.

    1. Bob says:

      Top 5 potential for free Fortnite-a-gen!

  39. Drew says:

    Weightlifting for 20 years left me with shoulder pain, knees, elbows, etc. I found X3 Bar and it changed my life! The bands are better on my joints and I now workout in about 20 minutes a day compared to an hour plus per day at the gym previously. If you are knocking this without actually trying the program and without reading the science behind variable resistance training, then you are doing yourself a disservice, being close minded, and really shouldnt comment on it since you’re just stuck in your ways.

    1. Bob says:

      You are upset people are knocking this product but you came here because Joz is giving free Fortagen(another bs produzt)? LOL

  40. Vince Mallett says:

    I was a really good athlete when I was younger. Played a lot of sports and suffered some injuries. I blew out my ACL playing football. This was before they had the great surgeries and techniques they have today so have no ACL now. I suffered a serious back injury dunking a basketball which I had suffered with for over 20plus years. I work a physical job and tore my shoulder. I worked out during that time without much success. Gained weight and felt like garbage. I’m 5’ 11” and weighed 209 lbs at my worst. I am currently down to 180lbs, gained muscle, a 4 pack (working on a 6 pack) and have never felt better. My injuries don’t bother me and I owe my success to X3 bar. Best purchase I could have made. I’m in control of my health and physique like never before.

    1. Sven says:

      It’s hard to know which of the paid puff posts sounds most like a Vince schlomo infomercial for the sticky . This is a top contender

  41. John says:

    X3 changed my life almost 2 years ago. So efficient and done in my garage in the time it would take to travel to the gym. At 46 I am.in the best shape i have been in since 21. and My abs are even better now. Join the X3 users group look up my posts, transformatioms and workoit if you are not a believer. X3 worked when lifting weights or even pushups was no longer an option. I now can do pushups, and pullups again easily thanks to X3.

    1. Bob says:

      You are one of only like 5 good transformations in years of X3 product usage. Good for you.

  42. Brett says:

    I spent years lifting weights in college (6-8 hours per week). I found the X3 system when I was about to hit the road for an extended road trip and wanted something portable. Two years later I would never go back to the gym and consider X3 one of the best investments I’ve ever made. I’ve gained more strength and size then I ever did with weights… all in a fraction of the amount of time. Now two of my brothers, my cousins, and several of my friends are using it too.

  43. Ron Hogan says:

    I bought the X3 55 months ago at age 56. I am diagnosed with osteoarthritis and had a torn rotator and a knee replacement. I worked out for years prior, traditional weights, traditional powerlifting routines. Tradition, along with poor family genetics broke me. I decided to take the chance and was not let down! Variable resistance provided an opportunity to not only heel my shoulder but to make it stronger. Not only that, variable resistance allowed me to perform squats (frowned upon by my ortho surgeon). My wife and I (she never joined me in the gym) have been using this system exclusively and the results are spectacular! We were not looking to join the powerlifting game again or pose on a stage. We just wanted to be healthier. Jaquish Biomedical provided an opportunity, we put in the work, about 20 minutes, four days a week (we have great results even without the 6 day routine). X3 for life! Maintaining and increasing strength, no joint or muscle pain and we do it at home!

    1. Bob says:

      Joz really has to consider this one for the free Fortagen he promised for posting a reviews here.

  44. Erik Walker says:

    I purchased it back in July of 2019 but didn’t commit to it until March of 2020 when I started the 12-week program. I started my X3 journey over 260 lbs, and here I am November 14 at 190 lbs. starting in July, I started getting Dexa scans to see where my body was at, and if X3 worked along with the diet I chose to follow. That scan revealed at 227# that my body fat was 31.1%!!! I was absolutely shocked- had no idea it was that bad. In August I decided to start doing two (2) 72-hour fasts per week on top of X3. From July 14 to November 14, I cut my body fat percentage almost in half from 31.1% to 17% while GAINING 3 lbs of lean body mass. In the 20 years before this, I spent it doing your typical Olympic lifting, eating paleo, eating 5x daily and it has never even come close to the shape that I am in now. I have a photo of me 10 years ago at 195 lbs, and a photo from November at the same weight and I’m a hell of a lot leaner. At my peak I was squatting 485 x5, benching 315, deadlifting 545, power cleaning 285, but was never in this kind of shape. X3 WORKS! The only regret I have, is not buying it 4 months sooner when I saw the first add on my social media. If you are lifting weights or doing cardio, I promise you that you are wasting your time. I live, eat, sleep, breathe the book and the website, and have seen incredible results. ANYONE CAN ACHIEVE THE RESULTS I HAVE ACHIEVED!!!

    1. Bob says:

      People could achieve greater results with weights lol

      1. John says:

        Bob, you haven’t the slightest idea of what you are talking about.

        1. Sven says:

          You’ll have to do better than that, JJ. Now, back to helping the sweatshop employees write more infomercials….

  45. Alexandre says:

    Been using X3 for a year and a half. Never returning to anything else.

    I don’t understand how some people can Bash something so ignorantly.

    The program is not only efficient: IT is simple, fast to use and train everything overall.

  46. Adam says:

    I have been using X3 for 8 months… short answer: it works.

    Since I started back in March, I have noticed gains in muscle mass (which has always been my number one goal) in every part of my body. My body has also gotten progressively stronger and more athletic, made clear by my performance in sports since I started.

    Prior to using X3, I weight trained at the gym for close to ten years (I am currently 26). Bodybuilding has been a love of mine since I was a teenager, and I was one of the guys who would spend hours at the gym every single day. I made good progress during those years, and I was able to determine the right lifting methods in order to get the most results, just like practicing at anything makes you better at it.

    I discovered X3 at the beginning of the pandemic (and it’s important to note that throughout the entire pandemic I had a gym available to go to). I was very intrigued by the science behind it. I figured, if this thing worked like it was advertised, it had to be the future of fitness. So, I took a leap, and bought X3 as a bit of a pricey experiment.

    After my first workout I knew it was the real deal – the way my muscles burned and got fatigued was very impressive! In order to properly test the X3 bar I followed the recommended protocol exactly, and still do, because I get great results.

    I don’t use X3 because it is convenient and saves me lots of time during the day. I don’t use it because it takes a lot of guesswork out of training. I use it because I sincerely believe it is the best way for me to reach my goals!

    Yes, I do miss the gym sometimes. The community of it, especially. Most of my current friends were made through training and gym related events. In the spring of 2019 I participated in my first physique competition, and absolutely loved it! I share that to try and illustrate that it was initially a hard decision to turn from what I knew and take a chance on something that was so different from the way I had been training my whole life.

    If I was getting weaker results from the X3 bar that I got from lifting weights for hours a day, I would have switched back without a second thought. Believe it or not, this thing works. You may be skeptical, but it would be foolish to dismiss it and all the results people are getting without giving it a chance. What if it actually does work like we all say it does? What if it actually does and you are missing out on it?

    1. Bob says:

      Free Fortagen for you! *Baahhh Baaahhh!*

      1. Sven says:

        Guy deserves it for writing a long essay that an actual person would never waste time doing. Or, is he just software? Anyway, the real bandit here is the social media marketing firm that gets to charge JJ thousands for a patently transparent campaign that will fool no-one

  47. Anselmo Desoto says:

    X3 is the real deal. I was an overweight 41 year old that has back and knee problems. I purchased the X3 in March and started doing the workouts without doing any dieting or fasting as discussed in Dr. Jaquish’s book. I now have more muscle and definition. My knee pain has gone away and I’ve lost 20 lbs. I feel stronger and full of energy. Had I followed a diet and the IM, I would have seen even better results.

    Most people that knock the X3 have clearly not tried the program for 12 weeks. If they had, they would have noticed that it actually works.

  48. Joel Burch says:

    Best purchase I’ve ever made! I’d pay double if I had to. Just over a year in, and I’ve lost over 30 lbs of fat and put on a great deal of muscle. My wife says I look better than ever, at 38 years old! Still a work in progress….. you have to get your diet dialed in to really look chiseled, but I’m getting there. X3 is legit; it works!

  49. Bobby says:

    I am living proof that X3 works, and that’s all the data and opinion I need. I had better results in the first 3 months than I had from years of work with other programs or traditional weightlifting…and I am 48 y/o. There was a learning curve for me in X3. One of the best things a X3 practitionor can do is re-train their brain. The old ways will limit their success in the program. I am in better shape (lost weight, gained strength/size) and better health (went from 6 longterm meds down to 3 and still counting, plus way better bloodwork) only by implementing X3. Those results speak for themselves. My personal doctor has told me to keep going and I might be off the other 3 meds 6-12 months if I continue getting the same benefits. She is amazed by the results and so am I. No doubter will change my mind when I am the proof it works. Yes, it’s different. Yes, it bucks the system. Yes, it works. It takes commitment to execute the program, and commitment to “forgetting” everything you thought you knew. Short of that, you failed yourself… not X3. The best investment and lifestyle change I have ever made was X3. Please dont knock something you dont wish to commit to, if nothing more than for the sake of those willing to do it and make their lives better. If something works better for you then that’s great, but give X3 the same commitment to compare it accordingly. It will challenge your brain and body if you commit. I am the data, I am the science, and I know what works. It’s called X3. I don’t need to compare it to other programs, nor do I need to recite Dr. J’s book or studies to know MY results. I just follow the program to the letter, like I have others, and it works. Simple as that. If you start throwing your own ideas in there or directly relating your old movements and cadences into the program then please blame yourself. That is not the program. X3 requires attention to every detail. Maybe thats where some results differ. While it is “easier” than all day sessions in a gym, it is more complex in mindset and execution. If you’re willing to learn and stay disciplined, you will get the benefits many like me have experienced.

    1. Bob says:

      Yaaassss. Yaaassss. Free Fortagen for this sheep! Daddy Joz is proud of you. Glad my contest worked.

      1. Matt frady says:

        Bob really sounds like you could use some free fortagen for yourself. Help turn all that negative energy into some actual positive life improvements. Or better yet, actual results.

        I catch it funny that not one person has come on here and said ” I bought one, worked the program, but didn’t get any results”. Not one person. There may be some that don’t like the system, or didn’t feel like the system gave better results. But NO ONE has come on and said: I tried it, but it didn’t work. Just a bunch of broke minded people ( which most body builders are…BROKE) that says it’s a rip off when they haven’t even tried it. That’s like taking sex advice from a virgin. Give me the porn star all day long.

        1. Jack says:

          I was a college athlete but had to quit football due to an ACL tear from squatting in a conventional weights room. After 20 years of bad diet and a sedentary lifestyle, I was 5’10” and weighed close to 300 lbs. I saw a Facebook ad for x3 9 months ago. Sceptical at first, I pulled the trigger and bought one.

          When it arrived I couldn’t believe that I’d paid $500 for some rubber bands and a steel pipe that would’ve cost me $30 to make myself

  50. Tom R says:

    I came across the X3 about this time last year and I have to admit that I was a skeptic. I researched the product extensively for a couple of weeks before pulling the trigger and purchasing it. There were a few things that made it particularly appealing. As a pilot, the fact that it was portable was very important as it is challenging to be able to work out consistently when you are traveling. The X3 solved that problem. Sometimes being consistent getting to the gym when I am home has its challenges. Again, problem solved with the X3. If the results were anywhere close to advertised I’d be more the pleased. Again, the X3 delivered.

    I started my journey with X3 at the age of 49 weighing 272 lbs. I have not missed a workout this year and the X3 has delivered as advertised. I presently weigh 192 lbs and at the age of 50, I can see without reservation I’m in the best shape of my life.

    I’ve never seen muscle development in all my years of working out like I have seen using the X3. As some have said, it takes a little getting used to, but to be honest, I did not find it difficult at all. I also am disappointed when my workouts are done and can’t wait for tomorrow to get here so that I can workout again. That’s never happened for me before!! The book that Dr J wrote came out this summer and I found it to be a great addition to the program and strongly encourage anyone serious about working out to read it.

    Bottom line, if you haven’t tried it, don’t knock it. If you want to make a decision not to try it because you are a skeptic that’s fine. Truth is, if you buy it and don’t use it consistently there is a 100% chance that it won’t work. If, however, you do the work, you won’t be disappointed!

    1. Bob says:

      Free Fortagen for you for posting this here as I promised! – John Jaquish

  51. Andrew says:

    I’ve been weight training since 15 years old. Using the X3 bar exclusively for about 2 months now. Loving the brief, intense workouts. Very little joint pain. Too early to tell if I will abandon weights completely but really feeling good with great muscularity.

  52. Nick says:

    The X3 was one of the best investments I’ve ever made. I’ve lost close to 30lbs following the program, I’m gaining muscle, and my joints feel better and more stable than ever. I’m stronger, healthier, and have less body aches and pain too. I think one of the best things about the X3 is how accessible it is even if you are getting older and have had some injuries in the past. I could go on and on, but the bottom line is it worked for me when nothing else did.

  53. Chris Sweet says:

    The x3 products and program are both very effective for my goal of staying lean and strong. I’ve resistance trained since junior high with weight training. I was skeptical…I thought it was just amazing marketing as a guy who builds and markets products for a living. I started x3 in Feb and will never pick up a dumbbell again.

  54. Chip Joyce says:

    I am a middle-aged entrepreneur who bought the X3bar after seeing a Facebook ad. I knew I needed some intensity training, something I could do at home or anywhere, and that wouldn’t take much time. I have spent many thousands on gym and exercise equipment and $500 or whatever was reasonable.

    I started July a 2019. By October my Dad bod was lean and muscular. I lost four inches on my waist too. It is the waist size I had on my twenties. But my shoulders, arms, back, and thighs were larger than ever. All I did differently was stick to the program.

    And that is what I continue to do. I am in the best shape of my life and am soon to be 50.

    At least 40 friends and acquaintances are using X3 now. Well, most are using it, and some never did. Those who use it love it. These are people of all ages, sizes, and fitness goals. People who barely exercised, obese people, skinny-fat people, lazy people who can only get 10 minutes of exercise in, life-long weight lifters, entrepreneurs, lawyers, cops, military, professors, physicians, executives. I can’t tell you how many “thank-yous” I get.

    Additionally, the official FB group is an invaluable resource. And it’s fantastic that Jaquish actively participates. He’s the real-deal: he is no-bullshit and science-only. (His book is great too.)

    Anyone who says bad stuff about X3bar either is talking out out of their ass and doesn’t know anything, sour because their X3 doesn’t do shit because they sit on their couch stuffing your face instead of using it, is a curmudgeon stuck in their ways and closed to know information, has an ulterior motive (like selling their wares or ideology), or is just being a dick.

    Btw: try to find used X3bars. They will last forever so buying a used one would be a good deal. But you can’t find them. Why? Because they work and people don’t give them up.

    For the smart ones here who want a truly effective, quick, low-injury workout, this is a no-brainer.

    Look me up in the FB group: you’ll see my journey, see I am real.


    1. Bob says:

      Agree.Plenty of second hand bars on the market after people realize they paid $500 toward a product that doesn’t work.

      Pay half the price and get the same product that doesn’t work.

      1. Chip Joyce says:

        I added 20+ lbs of muscle in a year and lost 20 lbs of fat in 3 months with X3Bar.

        It doesn’t work?

        1. Sven says:

          Didn’t YOU do the work? X3 a massively overpriced rubber band and pipe

  55. Tom W. says:

    I have had the X3 system since February/March 2020. Prior to that I’d spent thousands of dollars on an entire home gym set up and had gotten back into weight training over the prior year and a half. I had decent results, but I was looking for more in the mirror.

    This system was a game changer for me. When mixed with an appropriate diet (which I already had) the reps to progressive failure hit parts of muscles I didn’t know I had. Fast forward roughly 8 months and I’m up five pounds of muscle and dropped about 2% body fat, physique is better than it was when I was a competitive swimmer and weight training years ago. Given the progress I’ve seen and carefully measured from weights alone this system has been fantastic and has performed as advertised. I use it every day.

    Until you’ve used it for at least 12 weeks, I wouldn’t knock it—it’s been easily the best purchase I’ve made for fitness and I’ve never looked better in my life.

  56. Elisa DeFoe says:

    I’m an X3 diehard and a huge fan of Dr. J. His invention has changed my life and my entire concept of fitness. I don’t dread it anymore. I challenge myself to the 10 minutes of hard work a day and get it done. The amount of strength I’ve gained and maintained over the last year is insane. I’d try it (whole-heartedly) before knocking it. Worst that happens is you re-sell it to someone else for almost the same price you bought it for.

  57. Nicholas Jobson says:

    I discovered this system in mid 2018 and it started as a way to supplement my workouts when I couldn’t go to
    The gym. I wasn’t serious about the program and I tried the 12 weeks at first and made minimal gains (I was still working out at the gym and did 2 a days). I thought maybe it works but it gathered dust and got used when there were holiday closures or when I just didn’t feel like going to the gym.

    Fast forward to 2020… I had a bad shoulder injury, and an annoying back injury. When I finally got cleared to workout again Covid19 hits and we’re on lockdown. Well I found myself following the program again but this time I took it seriously. Let me be clear, I took it seriously and actually challenged myself and followed the nutrition plan. I had gained about 15 lbs of sloppy weight and melted it off within 6 weeks. I do cardio on top of this program as well (my preference) but I was surprised at how much I was able to pickup during running. I give it a thumbs up. Totally worth it.

  58. Karen says:

    Yes. Resistance bands have been around for a while, but the brilliance in the design of the footplate and Olympic bar are what make x3 superior is strength building and total joint protection. ALL other weight training overstressed joints and undertrains muscles.

    There was a time when people thought the world was flat…and not that long ago, there was a smoking section in the back of the plane.

    Xerox was aware of digital photography in the ’70’s but did nothing about it

    The guys that are complaining are mostly mad that they didn’t think of the x3bar first.

    X3 bar is for every body…my just buff young men, but male, female, elite athlete and reconditioned older people.

    Follow the program as directed for 12 weeks…..you’ll never look back

    (I am on week 96)

    1. Brad says:

      Hi Karen:

      Thanks for letting us know that All weight training is injuring us and that most professional trainers are doing things incorrectly. (Ben: Sell all your weights and kettlebells at the next garage sale and tell your clients and coaches to do the same.)

      You stated “The guys that are complaining are mostly mad that they didn’t think of the x3bar first..” Actually, I am more amused than mad. It’s funny that the comments supporting X3 are obviously part of a marketing campaign and are not genuine. I never once thought, “Gee, I wished I invented the X3 first.”
      I don’t think anyone else thought that either.

  59. Jaquish Biomedical says:

    Here are 10 different studies that show how variable resistance (VR) is superior to weight training with regular weight, with pro athletes or regular people. The factor that makes the difference is VARIANCE. X3 provides the strongest level of variance ever seen in a fitness product hence more growth over other programs: (Ghigiarelli, et al, 2009): 7-week heavy elastic band upper-body power in a sample of D1 football players. (Joy, et al, 2016): Performance is increased when variable resistance is added to a standard strength program with University basketball players. (Rivière, et al, 2017): VR training promotes greater strength and power adaptations than traditional resistance training with elite youth rugby players. (Anderson, et al, 2008): Nearly three times greater for average power in some movements was observed comparing control group to test group for VR versus standard weight training, RTC with University athletes. (McCurdy, et al, 2009): VR banded bench press produce similar short-term strength improvement conventional free weight bench press while minimizing shoulder stress with D2 baseball players. (Goodwin, et al, 2018): Pushing power increased over standard weight protocols using VR exercise with pro rugby players. (Cronin, et al, 2003): 10 weeks analysis showed VR resulted in a 21.5% performance increase compared with control group, both groups trained athletes. (Anderson, et al, 2016) & (Anderson, et al, 2019): Groups of elite athletes using differing degrees of VR showed that the higher the VR level, the greater muscular engagement. (Komiyama, et al, 2016): VR shows better strength over standard training with older adults.

    1. Bill says:

      Aren’t those studies showing the benefits of adding bands and chains to weights? I don’t see where they are comparing weights to bands. Please explain.

      1. Jeff says:

        What possible difference could be had by adding bands to weights instead of just using bands, providing you’re generating tremendous force in the strongest range of motion? Prior to X3, because of the inclusion of the bar and ground plate, it wasn’t possible to achieve extremely heavy loads with bands without significant risk of injury. Bands + weights works because of the variable resistance allowing you to lift “more” in your strongest range of motion. Drop the weights, and if the bands are heavy enough, you accomplish the exact same thing.

        1. Bob says:

          Yeah…no. That isn’t how that works LOL.

        2. Tim-ah! says:

          Just want to point out this Jeff guy is on the X3 payroll.

        3. Jacob s. Creek says:

          That’s irrelevant. Point is, the supposedly supportive studies are NOT of resistance band training so are NOT relevant to the x3 and to cite them is misleading and deceptive

  60. Derek Thomson says:

    Man sees resistance bands that are cool for working out with and are easy to transport for travelling.

    Man decides to invent bar to attach to existing elastic resistance bands that can be purchased cheaply online.

    Man decides “Hey, I can make a fortune out of this, if I can sell some kind of ‘system’ of training using my bar and these cheaply available bands.

    Man figures “If I can get someone ith a bug following, like Ben Greenfield, to endorse my ‘system’, it will get moe lots more sales”.

    Man laughs at fools who buy into this.

    This is what the fitness industry is now looks like, folks.

    It’s all been seen and done before, just unde a different brand or ‘system’. A squat is a squat is a squat.

    1. Kevin Anscombe says:

      I’m old enough to remember the Bullworker from the seventies.

    2. Andrew says:

      What a foolish comment by a clearly down and out individual who just rants without studying the science and the studies. You do know that smart people see no credibility in angry, jealous put downs like this right? Feel better about yourself now?

      1. Bob says:

        Dick Hartzell is the godfather of bands. End of story.

    3. Ryan says:

      The program definitely works. It’s easy to gain strength, easy to accomplish the workouts in less than 20 min, and easy to get out of bed in the morning because you’re not in pain. A quick analysis of the science behind it, and you don’t have to be a doctor to follow, shows why it works. You’re maximizing the reps in your strongest area, whereas lifting weights allows one to do as many reps as their weakest area allows. You get to maximize all areas of your muscle, weaker where it’s weak and strong where it’s strong. It’s not a new concept, it’s just that the equipment makes it easy to do a lot more resistance than the other fitness bands on the market. I find that it’s been a real pleasure to be able to stick with the routine because it isn’t a huge time investment. It’s surely a tough workout, and before I have time to think about how much it sucks, the session is over and I’m ready for tomorrow.

    4. Adam says:

      Sure, a squat is a squat is a squat. But, a body weight squat is different than a squat with a barbell on your back. A squat with a barbell on your back is different than a squat done with variable resistance. The difference is effectiveness.

      This isn’t knowledge exclusive to Dr Jaquish or to X3 users. The scientific literature clearly shows that variable resistance is superior to fixed weight when it comes to strength gain and hypertrophy.

      If that is true, then resistance bands are how you do it. Not just any resistance bands – bands that get you resistance of several hundred pounds! So much resistance, that in order to protect your joints there needs to be a bar that attaches and a foot plate to stand on.

      X3 is based off science, and that is why it brings results. Think of how much the medical industry has changed in 50 years… A lot, right? Think about all the discoveries with technology in the last 50 years! It’s insane. Now think of all the progress the fitness industry has made in the last 50 years… definitely not as much. I see people doing the same workouts bodybuilders did in the ‘70’s. The fact is, now there is a better way, especially if you are a natural athlete.

  61. Bill Montgomery says:


    I have a question about the cardio. I spent a lot of years running marathons. I don’t do that now, but I do cardio. If someone like me just stopped doing cardio isn’t there a risk to the heart? Also, don’t you think doing cardio benefits the cardiovascular system?



    1. Adam says:

      Hey Bill!

      When they say “cardio is a waste of time” they are referring to cardio done with the goal of weight loss. The diet Doctor J proposes makes it so no you don’t need cardio to lose weight and get lean, therefore, you can have the body you want without doing cardio, and with the right diet you can get there more quickly.

      I have seen Dr J has say numerous times that cardio does have cardiovascular benefits. If you are doing cardio for that purpose – great! If you like cardio, do cardio!

      A lot of people get frustrated by not reaching their weight loss goals. Typically, they are doing cardio, but don’t have their diet where it should be. Dr J is just saying there is a better and more effective way to have the body you want, if that is your goal.

    2. Brittany Defenderfer says:

      I am a female and have been using the X3 system since April 2020. I’ve seen really tremendous results, especially in the first 12 weeks. I’ve lost 3% BF (did not have much to lose to start with) and developed abs without doing a single ab exercise. The system works to tone and strengthen all muscle groups. The only negative I have to report to lack of substantial glute growth, but I couldn’t achieve that in a traditional gym setting either so maybe it’s just my genes.

  62. Gregory Harris says:

    I would like to know more about using the bands to build muscle. Where can I purchase the bands that you recommend?

    1. Adam says:

      Jaquishbiomedical.com! There is currently a Black Friday sale for $100 off.

  63. Jesse says:

    What a joke lol. Anyobe can write a book and claim that their approach works better than anything else. First what are the training goals of the person reading the book? You’re not going to train an NFL player the same as some weekend warrior or house wife. There is no cookie cutter program that fits everyones needs. I am USA weightlifting certified, USA track certified, NASM certified have a degree in ex phys with an emphasis in human performance and hands down weights, done properly in a periodization , will grow more mass and strength. If you train to stimulate type 2 muscle fibers you will also burn more calories through EPOC. You’re just ripping people off.

    1. Andrew says:

      Do you feel better about yourself when you go to bed at night writing an anger essay about someone else’s fitness modality that you may not agree with? Only a frustrated, down and out troll needs to write things like this. If it’s not for you, great. But why invalidate it and put it down like a grumpy, down and out teenager? Make you feel better?

      1. Kyle says:

        JJ deserves all of the backlash he gets💯. Instead of being a positive influence. He has created an atmosphere of us against them. You reap what you sow

      2. Bob says:

        Andrew- I hope you get all the free Fortagen in the world for stanning so hard for some free product.

      3. Noelene says:

        How much did you get paid for this? The angry defensive tone and “someone else’s fitness modality” were the giveaways. You Astro-turfers at Acme Digital Marketing need to up your game! You’re wasting “doctor” John’s money!

    2. Adam says:

      Many NFL and NBA players do use X3 for their resistance training, but of course there’s so much other training involved besides that, such as endurance and agility work besides their sport specific drills. Just because an athlete might use more than just X3 to prepare for their sport doesn’t mean X3 can’t work for everyone.

      It looks like you have a lot of credentials, and likely, to get many of those you had to look into scientific studies and you know their importance. What of the literature that proves variable resistance is more effective than fixed weight? Surely, if you were convinced of that you would transition your clients to more variable resistance based training, because you are there to get your clients results. How would you go about adding that? Maybe add chains to a barbell for squats and the bench press… maybe stand on a band during deadlifts in addition to a loaded barbell. Powerlifters have done that for a while. But that still isn’t a whole lot of variance, and if the literature is to be believed, the more the better. That’s when a product like X3 starts to make sense.

      Imagine a deadlift with a variable load of over 600 pounds, and being able to do it for reps, safely, with significantly less risk of injury. Imagine the stimulus to your muscles and the upregulation of GH and testosterone.

      With claims like that and the scientific literature to back them up, it would be worth it for anybody to try.

  64. Len says:

    While there is potentially a place for this system in resistance training for some people, I have my doubts about the compliance of the design and materials with its long term durability and safety performance. Is this thin-walled plastic plate supposed to accommodate heavy bands, especially the 600lbs Elite rubber band? Is it a carbon or glass fiber reinforced plastic? High flex modulus and impact resistance would be the key properties.It’d be nice to know the plastic material and see some test data to ensure it is safe to step on this thing to do some heavy deadlifts and squats. I’d also like to know how the latex layers are joined together.

    1. Adam says:

      Hey Len,

      I figured I would give you my two cents on the product. I have been using it for 8 months now, and I am deadlifting and squatting with the elite band at this point. The footplate is made of metal (at least the version I received 8 months ago) and seems to have no difficulty dealing with any of the resistance I have attempted.

      I don’t know how the latex layers are joined – I am just a user and not a manufacturer, after all. I can say that all the bands have held up extremely well with daily use. They are very high quality. I expect to get many more months of use out of them.

    2. Carlotta says:

      Hey! Fear not!! The rubber bands that are sooo powerful they could snap bones will be tamed by the piece of plastic provided for you to stand on

  65. James Scott says:

    Wow you support an obvious juiced up scammer and completely ignore insightful feedback from your fans with ‘I like it’ – that does it for me.

    Throwing in ‘backed up by studies and data’ can’t legitimise a trt ped snake oil artist.. wake up to yourself


    1. Jaquish Biomedical says:

      Ben uses it, so he knows it works. You’re negativity is ridiculous, you’ve obviously never seen or touched or even use the product.

      1. Brad says:

        The negativity likely comes from flooding the comment section on this website with a marketing campaign. My guess is that no such comments would have been made otherwise.

        1. Bob says:

          Brad- You are right. There weren’t any posts here defending X3 until after he offered free Fottagen to come here and defend it.

    2. Andrew says:

      And throwing around “it’s a scam” doesn’t make it so either? Do you see your double standard, angry guy??

      1. Eddie says:

        A Nigerian prince needs your help reclaiming his lost fortune. Don’t call him a scammer

    3. Mason says:

      Have you ever used it? I’m guessing no so how can you talk shit on it? I lost 30 pounds in three months by following this program. In literally 10-15 minutes a day. Don’t knock it til you try it

    4. Adam says:


      I am interested – what if they weren’t just throwing around the words “backed up by studies and data.” Is scientific literature valid and important to you?

      The studies referenced by Doctor Jaquish are real and are there for you to find. Would that change your opinion, or be enough for you to be willing to give it a chance?

      It was the science behind it that initially peaked my interest and led me to take the leap and order one as a sort of experiment. I have now been using it for 8 months and the results I have gotten with X3 have proved the claims to be true.

    5. Bob says:

      Agree with this. He gave Ben a free system and thus Ben is obligated to say its good.

  66. Pascal says:

    I read his book – some comments based on about 40 years of lifting experience.

    The big problem with rubber bands is that they don’t allow for fine grained weight progression. His escape route is to go for very high reps, then step up to the next level. Good luck with that. I have had to back off from much smaller steps, e.g. 36 -> 38 kg dumbbell for flat bench press (only a 5.5% step).

    Another problem is the force curve with bands. It just doesn’t feel right. Overload in the extended position, not enough load in the stretched position of the muscle. You will end up with partial range of motion, impossible to properly track progress. With real weights, when I can’t do a decent range of motion, my set is over.

    Since the bands and the bar weigh almost nothing, you are losing out on the effort needed to stabilize the inertia of a real dumbbell in space. You also lose out on using momentum to overcome sticking points, and overload the negative movement.

    High reps are not ideal, as the last few reps before failure tend to be the most destructive ^H^H^H productive. I don’t want to do all the fluff reps before. Not to mention that you are dealing with different energy systems for low rep / maximum force, and high rep / moderate force.

    I doubt the average trainee will be able to muster the high intensity that he prescribes. Those few that can, will probably grow with any kind of training. Cue Greg Doucette: “YOU’RE NOT TRAINING HARD ENOUGH !!!”.

    His proudly priced 1 calorie per gram protein powder (proprietary EAA blend ?) is also entertaining.

    1. Jaquish Biomedical says:

      Great question. The traditional use of “progressive overload“ refers to incrementally adding amounts of weight that are used in a static load lift through dynamic range. The problem with this, and the premise of X3 is that we have drastic variance in capability depending on range of motion. Sevenfold specifically. Therefore incrementing static weight is an inefficient manner in trying to stimulate muscular growth, what is required for optimal growth is higher loading in stronger ranges, lower loading in a weaker ranges. This is why the strength gains are so much higher with X3. Now if the question is how can you tell you are getting stronger, the repetitions go up, and you move from one band to the next. There are also multiple approaches to increasing the intensity as one progresses through the X3 program. Check out the science page. It is explained in more detail there. Once you start training like this, you will never go back. Even if you only use it to develop more strength for Olympic lifts for example.

  67. Brian says:

    Ben, do you really get the gains from the X3 as he claims? I have it and used it. I’ve never been able to get the same type of gains from weightlifting. I think he’s just genetically built that way.

  68. John says:

    That chin, so sharp!

  69. BarryJ says:

    This guy makes false claims and IMO is extremely unethical.

    First off, any resistance stimulus will increase bone density. Free weights, bodyweight, bands, machines, whatever.

    Second, there’s nothing inherently ‘better’ about using resistance bands. They’re weaker at the ‘bottom’ of a lift, tighter at the top. Nothing new there. So they’ll help you with acceleration and lockout. But will not help you coming out of the bottom. This is why athletes and powerlifters (aka Westside) have selectively used them for decades. Selectively. They will NOT replace weights and ‘tried and true’ equipment. That’s why NO ONE on a world class level primarily relies on bands.

    Third, you cannot show me a single exercise with this “X3” that you can’t already do with JUST BANDS. (And for gawd’s sakes, don’t say “deadlifts.” A five second google search will show you how to do deadlifts w/ bands.)

    Forth, there are generic versions of this product already in existence, One of the many fallacies this guy exploits is a the ‘false value’ fallacy, pretending that since he over-charges, it’s somehow worth it. It’s not.

    Fifth, this guy is totally bogus. His claims, his credentials… His science is questionable and outright wrong, and/or he wrongly applies the science to his product. For example, look at this claim on this site; totally complete wrong:


    Though it’s ironic that he’d claim growth hormone helps w/ fat loss (rather than a caloric deficit since)

    Sixth, the guy is the typical “big boned mesomorph” who shoots test, gH, and possibly other PEDs, diets down for photoshoots, and otherwise looks bloated and unhealthy.

    1. Jaquish Biomedical says:

      You are incorrect about everything you say. Like so many commenters on the Internet, the people who know the least have the most to say.

      Hip joint affixed accelerometer data cross-referenced with bone turnover marker analysis indicates 4.2 G forces/multiples of body weight as the minimum dose response for osteogenesis via high-impact type activity.

      Deere, K., Sayers, A., Rittweger, J., & Tobias, J. H. (2012). Habitual levels of high, but not moderate or low, impact activity are positively related to hip BMD and geometry: results from a population‐based study of adolescents. Journal of bone and mineral research, 27(9), 1887-1895.

      1. Bob says:

        I’ll be back after I read this. Most of your science is cherry picked and not from the conclusion.

        I’d put money you took this part out of context like you always do. You are the fitness version of Mr. Pillow Guy.

      2. BarryJ says:

        If I cam “incorrect about everything [I] say” then why didn’t you refute any of it?

        LOL this is soooo typical of you. Trying to cite a single study and mentioning “G forces,” which first of all, SO WHAT, doesn’t refute what I said, second there are other studies showing a person doesn’t need that much stimulus to increase bone density. Pretty much ANY resistance training will increase bone density.

        You also didn’t refute about the quality of your PhD, or

        …how resistance bands have never replaced weights and other established methods by the vast majority (if not the totality) of all world class athletes, (thus they’re not a cure-all, not the end-all, be-all),

        …how there is literally not a SINGLE EXERCISE done on your ‘X3’ that you can’t just do with bands,

        …that there are already generics of the product out there, wonder why they’re not miracle cures but your product is?

        …that link to your site, where you claim calorie burning isn’t a good metric for weight loss (when in reality, it’s the PRIMARY metric) or that your system increases growth hormone (MANY types of exercise do that) or that growth hormone matters more for for fat loss than a caloric deficit — that’s a flat-out LIE — transient hormonal changes are by-products of exercise and not causes of physical change),

        …or that you’re on test, growth hormone, PEDs and so on?

    2. Andrew says:

      It’s funny… the longer the anger rant, the less the credibility or believability And the higher the jealousy level! Do they really not see this?? It’s just math!! ;)

      1. Trt says:

        Damn Andrew. It’s hard to believe you have so much to say with your tongue being up the doc’s ass so much.

        1. Kyle says:

          Andrew must be Gay. Going through this much to back another man is very funny. Or he needs that 3 month Fortagen give away😆

      2. BarryJ says:

        Actually I didn’t “rant,” I listed numerous factoids, none of which you or Jackish could refute.

        Though I see you and a bunch of the “supporters” have swarmed in w/ meaningless personal anecdotes.

      3. Scam says:

        I’ll just leave this here.https://youtu.be/2CYQpy0-xFA

      4. Alit says:

        And the longer the puff post the more the punter must be paid???

  70. M1980 says:

    Ben, 2 questions: 1) I have pelvic floor dysfunction and it seems doing leg workouts with weights aggrevates it. Would working with a band, at least for lower body possibly help avoid that? Body weight leg workouts are fine for me. 2) what dosage of diff Vasodilators before workouts are good for the hyperhydration effect?

  71. Boyd says:

    I have seen plenty of guys in the gym getting bigger and if that’s what they want it seems to work. I’m sure variable resistance is great but not the one and only solution. certainly going to failure and lifting heavier and possibly adding in smaller movements after failure is hit would be beneficial too but there doesn’t appear to be anything wrong with getting a good lift on and I suppose it depends on what your goals are. I want to be strong and functional so I mix it up. not everybody wants to be jacked up.

  72. Bill says:

    Why do you keep shilling for this guy? I purchased the X3 bar and it’s garbage… very uncomfortable and difficult to use…

    1. Freddy says:

      This “Dr.” is a joke. Got his degree from a degree mill in the Caribbean and cherry picks his data from studies and makes claims that these studies couldn’t be farther from backing up. He’s great at marketing but he’s a moron.

    2. Because I like it, I use it, and I've seen great results from it. Plus he can back it up with good data.

      1. Bob says:

        His data is as trash as his degree, Ben. Very disappointing to see you peddling this.

        1. Stu says:

          Couldn’t agree more. I started listening to Ben and wanted him to be my new fitness etc guru after seeing him on Joe rogan a few weeks ago, and was extremely disappointed to discover his interview with JJ and endorsement of his snake oil

          This Is a terrible blight on your reputation Ben and all the hard work you’ve put into building your brand with good science and objectivity.

          Unfortunately I now find myself unable to believe much of what you say. You’ve lost all credibility in my eyes

      2. Dan Wann says:

        Glad I found this product and your podcast. Keep up the awesome content sir

      3. Bob says:

        Ben- show us what data of his is valid. It is mostly cherry picked and not what the study even says in the conclusions. Take another look and tell us with a straight face it is good data.

    3. Jaquish Biomedical says:

      You are most likely lying. Consumer products typically have a 30% return rate, we have a 1% return rate. People absolutely love the product and are putting on more muscle in six months than they have in 10+ years of lifting. You’re either not paying attention to the users results, which are espoused all over the Internet, or you are just lying to try to damage the company because you’re jealous.

      1. Kyle says:

        John How can we pay attention to the users group?? You kick anyone out who doesn’t kiss your ass. It’s a good system but not the be all end all. The way you treat customers is not cool. I bought 3 of your systems because I am a PT and loved using it with my clients. I bought it to use the way I wanted. I was removed for liking carbs and not using X3 the way you wanted. I sold many of your units in your group before you kicked me out. You should have used me as an ally. I wasn’t the enemy

      2. Barack says:

        You’re most definitely lying.

    4. Mason says:

      Funny because I purchased it and lost 30 pounds in 3 months. It is uncomfortable at first but it gets easier with experience.

  73. Billy says:

    The waste of time is listening to this guy.

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