Variable Resistance

Variable Resistance Training: A Complete Guide to Building Muscle

Variable resistance training is the most effective way to build muscle and burn fat. Learn the facts behind variable resistance training and why lifting weights is a waste of your time.

Table of Contents

An Introduction to Variable Resistance Training Where Weights Went Wrong What Is Variable Resistance? Why Weights are a Lousy Stimulus Why Variable Resistance is So Powerful How Variable Resistance Works The 3 Key Principles of Variable Resistance Training Variable Resistance Training Resistance Band Training 101 Training with Chains 101 The Benefits of Variable Resistance Training Variable Resistance Machines Variable Resistance Exercise Building Muscle with Resistance Bands Bodybuilding with Bands Greater the Variance, the Greater the Gains Constant tension Going to Complete Fatigue Stimulating HGH Through Stabilization 3x Faster Muscle Gain with X3 Variable Resistance for Fat Loss Final Thoughts

An Introduction to Variable Resistance Training

Variable resistance is commonly misunderstood and underestimated. Let us clear the air. In this comprehensive guide, you’ll learn everything you need to know about variable resistance.

In this article, you’ll discover:

  • How variable resistance works and why it's so powerful
  • Why traditional weightlifting is a waste of time
  • What types of variable resistance training are most effective
  • How to best leverage variable resistance to build muscle
  • & more

Basics of Strength and Resistance

First, let’s address a few basic concepts, namely strength and resistance.

Muscular strength is the maximum amount of force that can be produced by a muscle or a muscle group against resistance.

That resistance can take two forms: constant (static) resistance and variable resistance (changing). The description “accommodating resistance” is also sometimes used to describe examples of variable resistance.

Weightlifting is a form of static resistance. Free weights deliver the same amount of weight throughout the range of motion. For example, the weight at or near the bottom (weak range) of the bench press is the same as the weight at or near the top (strong range).

Weak Range

Strong Range

Where Weights Went Wrong
Wayne Ellington of the Miami Heat training with variable resistance

Where Weights Went Wrong

With static resistance, weight lifters are limited by their capacity in the weakest part of the movement. If that sounds wasteful, it is—both of time and effort.

Instead of you choosing the heaviest static weight to accommodate your weakest range, wouldn’t it make more sense to match each part of the entire range of motion with an appropriate, and thus changing, level of resistance?

Delivering the appropriate peak force at all ranges would certainly result in a better muscular response—in far less time—than conventional weightlifting.

For example, what if the resistance increased as you reached the top of a bench press? What if resistance got lighter at the bottom of a deadlift, protecting your lower back in the process?

Get this: it’s actually been around for decades. But nobody has fully leveraged its power.

Until now.

This type of exercise is called variable resistance, and it's changing how people work out.

What Is Variable Resistance?

Variable resistance training (VRT), also known as accommodating resistance or dynamic variable resistance exercise, is a type of strength training that applies a dynamic degree of force to the target muscle(s).

Variable resistance mimics the natural curve of the body’s strength capability as it passes through a range of motion. Variable resistance training compels muscles to work harder when they are strongest, to meet the demands of the exercise.

In other words, the force (or resistance) changes through the entire range of motion.

Dumbbells and barbells provide static resistance, while weightlifting chains, resistance bands, and sometimes cable machines deliver variable resistance. Variable resistance performs best when the force is created by heavy resistance bands.

Why?

Because resistance bands, particularly heavy latex resistance bands, provide a greater level of variance than weightlifting chains.

According to renowned strength and conditioning coach Christian Bosse,

“The resistance provided by chains is linear, whilst bands provide the resistance exponentially.”

As you’ll learn in Dr. John Jaquish’s book, Weight Lifting Is a Waste of Time, variable resistance is the safest and most effective stimulus for developing muscle and building strength.

This type of training adds variability to each movement, and traditionally, has helped weight lifters break through plateaus.

However, as a stand-alone stimulus, variable resistance has been greatly underestimated, despite a thorough study revealing that variable resistance training delivered significantly more strength gains than just lifting weights. With the advent of Dr. John Jaquish’s X3 variable resistance training system, that all changed.

Now let’s talk about weights.
The Disadvantages of Lifting Weights

The Disadvantages of Lifting Weights

Sustaining injuries and underutilizing muscle tissue are symptoms of weightlifting’s biggest weaknesses.

For one, weights overload joints and underload muscles.

In no other type of functional movement would a human voluntarily attempt to deliver the same force through an entire range of motion.

How do you pick up a heavy object?

You would never bend your back as much as possible and pick it up from the lowest point available because that would maximize the opportunity for injury and reduce your lifting capacity.

But that’s exactly how people exercise. The logic just doesn’t add up.

Weights are for the Weak (Range)

Clearly, a more effective training protocol would be one that challenges muscle where we are most capable and takes stress off joints where we are least capable.

Have you ever wondered why most gym-goers don’t look even marginally athletic?

By limiting strength to our capacity in the weak range, we place limits on our results. Because weights are constant while our muscle force output capability is variable, lifting weights leaves behind significant untapped potential. To create greater strength, muscle tissue in the medium and stronger ranges needs to be completely fatigued. But too often, lifting weights stimulates only our weakest ranges.

As Dr. John Jaquish found in his research, a better stimulus is needed to maximize muscle growth and optimize the inefficiencies of weightlifting.

Why Variable Resistance Is So Powerful

Dr. John Jaquish was the first to discover there is a sevenfold difference between the weakest and strongest range, effectively demonstrating that muscular capacity is far greater than anyone ever realized.

His findings also exposed the Achilles’ heel of weightlifting: Because the weight used is determined by the weakest range, there is a vast mismatch between the amount of weight lifted and our actual muscular potential.

The stronger a lifter gets, the more cumulative damage to joints, since they are at their maximum possible capacities in the weakest range of motion. Joint pain stops muscle from effectively contracting through a process called neural inhibition.

How Variable Resistance Works

Weightlifting is counterintuitive. It overloads joints and underloads muscles. Variable resistance does the opposite. With variable resistance, the weight changes as we move, putting less force on joints where less muscle is engaged and more force where more muscle is engaged.

In other words, variable resistance works in congruence with our biomechanics.

As mentioned above, humans are 7X stronger in the impact-ready positions than they are in the weaker, joint-compromised positions. Variable resistance requires a minimal amount of force at the bottom of a movement, a normal amount of force in the middle, and an incredibly high amount of force at the top. This empowers you to expose the musculature to a high amount of resistance where you’re most capable.

Variable resistance exercise maximizes muscular involvement by altering resistance at different points in a movement. It varies the resistance in accordance with our varying strength capacities.

Can this really be true?

Let’s use the bench press example again. The amount of force you’re capable of delivering halfway through the movement is nowhere near your maximum force output. In fact, you are somewhere around 25–33% of your full strength capacity.

The strength curve spikes drastically at the end of the movement, near full extension. That’s where you can deliver 7x more force.

In traditional weightlifting, your bench press max is limited to your capabilities in the weakest range, when the bar is against your chest, and your wrists, elbow joints, shoulders, and even low back are compromised.

The 3 Key Principles of Variable Resistance Training

To truly understand how variable resistance works, we must first understand its key principles.

1. Force Variance

The first principle is variance, which we have touched on at length. In order to optimize muscle activity throughout a motion, we need to use a weight that changes as we move. Variable resistance, specifically via heavy layered latex resistance bands, is the best vehicle for delivering the varying forces required to optimize muscle growth and strength.

When applied through the use of the X3 Home Gym, variable resistance can more optimally match biomechanical capability than with any other training tool. The factor that makes the biggest difference is variance. X3 provides the strongest level of variance ever seen in a fitness product.

2. Diminishing Range

The second principle is diminishing range. Variable resistance enables you to diminish the range of motion in each exercise to achieve maximum exhaustion.

With variable resistance, you perform full repetitions until you can no longer reach the strong range. Completely exhausting the strong range is impossible with weights because you are limited by your strength in the weak range of motion.

If you cannot power through your weakest point in a weightlifting movement, guess what?

It’s quitting time.

With X3, once you can no longer perform full-range repetitions, you continue to perform mid-range repetitions. Your repetitions become shorter as you progress as you exhaust more muscular tissue.

Why is the burn so tremendous?

Because you’re engaging and fatiguing more muscle than you ever have in your life.

Once you have fatigued muscle in the mid-range, you fatigue the last little bit of muscle in the weak range, where the resistance is much lower.

With variable resistance, you’re able to take your muscles to full fatigue in all the ranges of motion with a single set.

No more is needed.

With weights, multiple sets won’t trigger such a high level of fatigue and muscular growth. But over time, it will cause cumulative joint damage.

3. Constant Tension

The third principle is constant tension. When lifting with relatively heavy static weights, lifters end up sending mixed signals to the central nervous system.

You don’t want to turn the muscle on with a short set, then turn it off while taking a break, and then turn it on again with additional sets of the same exercise.

Constant tension maintained for an extended set, with variable resistance and diminishing range, shows the central nervous system that you absolutely need more muscular tissue, which triggers adaptation.

Variable resistance puts constant tension on the muscle and does so with highly variable forces, and because the set is performed with the diminishing range it can include a high repetition count during which constant tension is maintained. This allows for the most growth without muscle, tendon, and joint damage.

When muscle adapts under variable resistance, it does so much more rapidly than seen through other forms of training.

This adaptive response is part of what makes X3 so powerful.

The Benefits of Variable Resistance Training

Variable resistance training benefits athletes by reducing loads on joints at their most vulnerable position. This potentially makes training safer and more sustainable and allows for greater forces to be generated through the strongest part of the exercise.

Variable Resistance Machines

Variable resistance workout machines have been a staple in gyms and homes worldwide for a long time. Now, new devices such as the X3 Home Gym have simplified these variable resistance devices, reducing them to their most essential function while increasing the level of variance and magnitude of force involved.

Variable Resistance Exercise

Exercising with variable resistance bands is useful in strength training and rehabilitation settings thanks to the variety of band strengths and their application for both reducing and increasing the intensity of movement.

Weightlifting vs. Variable Resistance Training

Traditional weightlifting and bodybuilding utilize a static weight load throughout the exercise. To maximize gains in strength and muscle mass, you need to go heavy, but this presents a dilemma.

If you go too heavy, you won’t be able to move through a full range of motion, which is necessary for hypertrophy.

If you go too light in an attempt to accommodate your weakest range, you won’t access the resistance needed for optimal growth.

So, is there a way around this? Can you increase the weight load at your strongest point and lighten the load at your weakest point WITHOUT changing the piece of equipment mid-set?

Absolutely. You can do this with heavy latex resistance bands.

Unlike traditional weightlifting equipment, variable resistance with heavy resistance bands changes the weight load throughout the exercise. It ensures that the resistance is heaviest when you are at your strongest range of motion and lightest when you are at your weakest range of motion.

Variable resistance offers the best of both worlds.

Building Muscle with Resistance Bands and X3

Weights are not the only way to build muscle—in fact, they aren’t even close to being the best method for muscle growth.

A powerful variable resistance tool like X3 is the ideal way to build muscle because it provides you with all of the benefits of high intensity variable resistance applied to self stabilized barbell style exercises, in a protocol that also incorporates diminishing range and constant tension.

Here’s a proven recipe for increasing size and strength with resistance bands:

Bodybuilding with Bands

First, let’s take a look at the basic idea of muscle building – something that professional bodybuilders have known for decades.

Muscle growth with traditional weightlifting protocols involves alternating between two types of training:

1. Lighter Weight with Higher Volume (Overall Workload)

Fewer sets but higher repetitions, no less than 12 per set.

2. Heavier Weight with Lower Volume

More sets with fewer repetitions, usually no more than seven per set.

The problem with both types of training is that you are limited to the amount of weight you can hold at your weakest range of motion. And since it’s essential to go HEAVY to maximize muscle building, you miss out on a lot of untapped potential.

When interfaced with a bar, resistance bands allow you to maximize muscle fatigue while reducing the risk of muscle and joint damage.

Traditionally, resistance bands allow for two types of training: lighter weight with higher volume, and heavier weight with lower volume.

Through variable resistance, bands get heavier at your strongest range of motion, providing the stimulus of a heavy weight. And they get lighter at your weakest range of motion, supporting the high-volume requirements for muscle fatigue.

With bands and a resistance band bar, you no longer have to worry about switching between light and heavy workout days.

The X3 Home Gym empowers you to train with greater force than you would with weight—and with higher repetitions.

Greater the Variance, Greater the Gains

Greater the Variance, Greater the Gains

The more variance you have in your workout, the greater the muscle growth.

Variable resistance provides optimal variance and force curves. This allows someone who is using X3 to reach complete muscle fatigue with higher-loading forces and yet none of the muscle damage associated with traditional weightlifting. Wait, don’t I have to damage my muscles to build muscle? The necessity of muscle damage for growth is a myth that just won’t go away.

A 2018 study, one of the best to date, found that muscle damage is not the process that induces hypertrophy. Further, avoiding muscular damage makes the recovery process and subsequent growth that much quicker.

Muscle hypertrophy occurs in two ways: via myofibril and sarcoplasmic effect. Both of which are most effectively stimulated through variable resistance.

Strength Output Potentials by Range of Motion
(Bent-Over Row/Row Movements)

Strength Output Potentials by Range of Motion

Variable resistance triggers both myofibril and sarcoplasmic effects in the same working set. The myofibrillar effect is described as increasing the density or size of the muscle. The sarcoplasmic effect increases the contractile fuel storage of the muscle cell.

If you can tap into both effects at the same time, you can increase both the size of the muscle AND its storage capacity for work.

Constant Tension

As discussed earlier, it’s critical to keep constant tension on the muscles to trigger muscle growth. Why? It’s all about hypoxia. When it comes to your muscle tissue, hypoxia refers to an environment that is low in oxygen.

Keeping the Tension

Keeping the Tension

While excessive hypoxia has been shown to negatively impact hormone levels and muscle mass, intermittent hypoxia can do just the opposite.

Studies show that a moderate level of hypoxia can increase both growth hormone levels and the hypertrophic effect in muscle tissue.

Keeping constant tension on the muscle during a variable resistance workout helps you enter the hypoxia zone.

No matter which exercises you are performing, it’s crucial to maintain constant tension—Don’t relax at the bottom or lockout at the top. Keep each movement slow and controlled.

Training to Complete Fatigue

Training to Complete Fatigue

Ideally, you want to create a hypoxic environment, but you don’t want to overdo it.

So, where is that sweet spot?

Given the intensity and muscle fatigue with X3 resistance band workouts, it only takes ONE set to achieve complete fatigue.

When you follow the X3 system, you perform each movement to exhaustion. Since the levels of muscle exhaustion are so high—thanks to the promotion of both types of training mentioned above – we’ve found most subjects only need to complete one set.

Stimulating HGH Through Stabilization

Let’s do a quick recap…

X3 allows you to train both for heavy loads and high volume simultaneously. To see maximum benefit, keep constant tension on the muscle and repeat the exercise until you absolutely cannot perform another repetition. One set of each exercise is all it takes.

That’s the breakdown of what YOU can physically do to build muscle. But what can you do to encourage your body to step up its game?

Growth hormone and testosterone are responsible for weight loss and muscle growth. The best way to promote more production of both is through variable resistance training.

With that said, half-hearted working sets won’t do anything. What’s more, the fewer muscle groups you’re activating, the weaker the response you’ll see.

But there is a way to recruit several muscle groups at once during every exercise. It involves putting yourself in an unstable situation.

When we stand up straight with our feet shoulder-width apart, we aren’t challenging our stability. But stand on one leg, and what happens?

Your body works hard to maintain your stability. THIS is the key to pushing your body to increase growth hormone production.

Instability activates more muscle groups than you would normally be able to if you remained in a stable environment.

Now, couple this with the idea that muscle will only grow if you go heavy.

So, if you want to optimize your hormone production—and as a result, your gains—you need to go heavy, work with high-volume sets, and introduce the element of instability.

One study found that squats were far better at activating growth hormone production than leg presses, even with the same weight.

When you are performing a squat, you reflexively engage stabilizing muscles throughout your entire body. But when you are performing a leg press on a machine, you are isolating the working muscles.

We even did our own study, and what did we find?

Demanding MORE stabilization activity from muscle tissue dramatically increased growth hormone production. How much more? Between 200% and 2,600%!

The amount of growth hormone production is determined by a combination of loading and stability.

In other words, the greater the load and the more you challenge your stability during an exercise, the more significant the hormonal response.

So does this mean you have to do your resistance band exercises while standing on one leg? Of course not. Increased recruitment of ancillary muscles is inherent in resistance band training.
How to Gain Muscle Quickly Through Variable Resistance

How to Gain Muscle Quickly Through Variable Resistance

If you’ve been struggling to see real results with the same old cliche bodybuilding routine, you’re not alone.

And hey, it’s not your fault.

There’s simply too much misinformation out there. A lot of the muscle-building information that’s out there has passed it’s expiration date. What’s been passed from one gym-goer to another just hasn’t kept up with today’s science.

Modern scientific literature shows time and time again the best way to build muscle is with variable resistance training.

X3 is based on variable resistance, but it goes one step further.

X3 is designed to safely and effectively maximize muscle fatigue without muscle damage. And it won’t take two hours. One X3 workout takes as long as a traditional weightlifting warm-up.

With that said, talk is cheap. Results are what matter.

We’ve read the scientific literature, conducted our research, and have literally thousands of testimonials to support the X3.

The X3 Home Gym has been shown to help you gain muscle up to three times faster than outdated weight-based resistance training programs.

And yet building muscle is not all the X3 Home Gym is capable of. Contrary to popular belief, strength training, specifically variable resistance training, is also one of the most effective ways to burn fat and build muscle.

Cardio Doesn’t Burn Fat

Cardio Doesn’t Burn Fat

Doing hours of cardio for fat loss is a waste of time.

Research reviews have shown that in practice, long term sustained cardio programs lead to little or no weight loss. Looking specifically at “long term” (6 months or more) results for cardio exercisers in one literature review, we observe average weight loss of just .04 to .18 pounds per week of exercise, with no dose response relationship between exercise volume and change in body fat specifically.

Given the lack of relationship between exercise volume and body fat, it is entirely possible that the small exercise induced weight loss seen here was caused in part by loss of muscle mass rather than fat.

The problem is, prolonged “cardio” exercise, by which we mean longer duration lower intensity non-strength training workouts, like distance running, causes hormonal changes such as the up regulation of cortisol, which is associated with maintaining, rather than losing body fat, and is also associated with loss of muscle mass.

In older subjects research has shown that strength training is a preferred means of weight loss because it preserves valuable muscle mass during caloric restriction, whereas cardio combined with dieting led to significant additional losses of muscle mass.

Strength training could provide lasting weight loss benefits too, because strength training builds muscle tissue, which in turn improves resting metabolic rate and encourages calorie burning long after you’re finished with your workout.

So when looking to burn fat, perhaps the better question is, what’s the most effective way to build muscle?

How to Burn Fat With Variable Resistance

How to Burn Fat With Variable Resistance

A 2010 review of several studies found strength training is conducive to weight loss because it increases or maintains one’s resting metabolic rate, in addition to the energy expenditure of the strength exercise itself.

In fit individuals, overcoming a plateau in one’s fat loss journey can be a much more challenging hurdle. Variable resistance training offers the solution.

Variable resistance training allows trained athletes to safely increase the intensity of their strength workouts, hence maximizing muscle gains and activating fat loss. Loading more weight on the bar isn’t an option if you’ve already maxed out your weakest range.

With variable resistance training, the strongest part of your lift becomes even stronger, without increasing risk to joints or compromising intensity.

However, while resistance bands perhaps the best source of variable resistance workout forces, they have their own limitations. Without ergonomically friendly attachments, bands alone can put undue strain on your wrists and ankles, a topic we will discuss in further detail later.

The X3 Home Gym is particularly effective at burning fat when used as recommended. The energy expenditure required to maintain constant tension and perform each exercise to complete fatigue burns calories while building strength.

A range of included workout bands makes X3 an accessible mode of fat loss, suitable for all levels, including those who are detrained.

Fasting and Caloric Restriction for Fat Loss

Fasting and Caloric Restriction for Fat Loss

While strength training is the preferred method of weight loss, it’s well known that exercise alone won’t decrease your body fat percentage if you’re consuming excess sugars, which the body needs to store. A successful diet plan encourages the use of fat for fuel while providing the necessary protein to not only preserve but also build muscle.

X3’s nutrition program introduces the nutritional concepts you need to know to lose fat and gain muscle. The sustainable program calls for incremental changes, which conveniently coincide with the 12-week training program. Recommendations include the elimination of added sugars and intermittent fasting.

2008

There is indeed a large body of science that supports variable resistance as a superior means of building muscle. A 2008 study found that student-athletes who incorporated band-based variable resistance into their standard lifts achieved three times the back squat strength gains and twice the bench press strength gains of the control group.

2015

A 2015 meta-analysis of several studies across varying populations supports these results with the finding that variable resistance training leads to significantly greater strength gains than traditional weight lifting alone, especially among trained individuals.

2017

In 2017, a similar study was repeated with elite Rugby players. In this study, the group undergoing variable resistance training significantly improved their one-rep max bench press over the control group. In addition, the mean velocity and power of their lift was statistically greater than that of the control group at 35, 45, 65, 75, and 85% of their 1 rep max.

These studies combined offer a look at the strength gains to be had across a wide variety of untrained, trained, and elite athletes of different ages and genders.
Does Variable Resistance Really Work?

Does Variable Resistance Really Work?

It’s tempting to dismiss variable resistance as just another fitness fad. After all, we’ve been lifting weights without significant changes to how for over 100 years. Dr. John Jaquish claims variable resistance training and his X3 Home Gym promote muscle growth at rates much greater than traditional means. So is it true?

X3 SUCCESS STORIES

Real X3 Bar Transformations

Unfiltered transformations: how real users—no matter their age or schedule—are building strength and shedding limits with X3.
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Mandy Watson

Mandy Watson

“I lost 25 pounds! I’m really short so it shows incredibly, and with the X3 deadlifts, my hamstrings got bigger and stretched the skin on the back of my legs so I have no more cellulite!”

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Todd Stratton

Todd Stratton

“In 6 months, I gained 20 pounds of muscle and lost body fat at the same time, which was unexpected. X3 is fantastic.”

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Matt Schweitzer

Matt Schweitzer

“Best piece of workout equipment I’ve ever used. Massive strength gains, noticeable aesthetic changes in 4-5 weeks. The amount of muscle and lean mass is better than advertised. My DEXA and the mirror reflect massive changes.”

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Terrell Rainey

Terrell Rainey

“X3 put 20 pounds of muscle on me in 24 weeks. I am on the road for work all the time, and by using X3, I have no compromise, better results than with weights, and I can do my workout ANYWHERE!”

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Jeff Huguet

Jeff Huguet

“Got my X3 in March. Been using it now for 8 months (the before pic is about 1 1/2 years ago). I'm 53 years old folks! X3 works. Plain and simple.”

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Sabian Beard

Sabian Beard

“In the four months since I started X3 and adopted intermittent fasting, I've cut from 188 pounds at 12% body fat to 173 pounds at 7% body fat. I also sleep better and have better recovery. I've about doubled my vertical jump for football and ultimate frisbee, and even improved my running performance without any cardio work!”

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Dan Wilde

Dan Wilde

“X3 has changed my life and made it easy to get shredded with limited time being a dad and working full time! I used to do CrossFit and go to the gym for hours! Now I am in the best shape of my life and working out at a fraction of the time! My joints and body are never sore and I have gained over 10lbs of muscle! I recommended the X3 to anyone looking to improve their fitness! 🙌”

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Brandon Witters

Brandon Witters

“Leaner and 30% stronger in all lifts on average. Strength gains even translate to weight lifting, though now I am 100% X3 for training.”

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Scott Blasz

Scott Blasz

“I am 51, and 5' 9. I was injured on the job and lifting weights was not an option. When I started using the X3, I weighed 247 pounds, and was 45-50% body fat. Now, 5 months later, I weigh 193 pounds and I’m about 19-23% body fat.”

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David Fish

David Fish

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Alex Naymark

Alex Naymark

“Since I started X3 about 17 months ago, I’ve completely transformed my body by losing 35 lbs of fat and putting on 12 lbs of lean muscle. I’m still getting leaner while increasing muscle mass. This has been a life-saving workout regimen coming from an injury ridden powerlifting world. X3 is the best workout ever designed for putting on muscle. Thank you, X3 team!”

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Christian Shepard

Christian Shepard

“The first photo is around Spring 2021, and the last is some time this morning. It’s really easy to fall off routine, but I just try to pick up where I left off. Without X3, I would have never achieved my results, as I would have never been willing to step into a gym. X3 brought the gym to me. I am forever grateful.”

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Johan Lagerlof

Johan Lagerlof

“I was forced into X3. We moved to a house 20 minutes from town, and I wouldn't have time to train away from home with more kids in my life. I searched for the home training system with the most resistance and found X3. I was still skeptical, but I took a shot and never looked back! This system has what you need to build strength and muscle mass; you will need nothing else!”

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Dan Quigley

Dan Quigley

“The X3 Bar has completely transformed my fitness journey, enabling me to achieve incredible results with minimal time commitment. Within a short span, I went from 197 lbs to 180 lbs, while simultaneously reducing my body fat from 22% to around 10%, thanks to its efficient 15-20 minute workouts. Not only has it helped me achieve a more defined physique, but it has also helped significantly improve my performance in obstacle course races, enhancing my strength, grip, and endurance.”

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Aaron Legassie

Aaron Legassie

“I stopped training for over 10 years. I just lost the desire to weight train because of the lengthy sessions with minimal results. I've been utilizing X3 for 8 months now. It has changed my life. I've lost 117 POUNDS! The program, as-is, is absolutely amazing. I have gained an incredible amount of mass and can see definition in my abs for the first time.”

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Camaron Corr

Camaron Corr

“I’m 6’4” and thought I was too tall for X3 at first, but I dug in and did the workouts starting 4 years ago….. this is what it rendered! Drill in as uncomfortable as it is at first, and watch your progress!!”

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Ryan Cauthorn

Ryan Cauthorn

“Shout out to the full X3 system (Supplements & Equipment), the carnivore lifestyle, and my coach, Daniel Magyar! In just 16.5 months, I've lost 104 pounds and dropped my body fat from over 35% to under 18%. This journey has transformed my mindset, lifestyle, and relationship with food. I've completely revamped my wardrobe, going from a 44 waist to a 34, and from 2X-3XLT shirts to a Large (sometimes even Medium). My suit jacket size has also reduced from 54L to 43L. Now the real fun begins—LET'S GET SHREDDED! 💪🔥”

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Caroline Jaquish

Caroline Jaquish

“I was weightlifting for a few months before I started using X3, and got almost nothing out of it. X3 made me noticeably stronger with each workout, and my body massively responded. Muscles started showing, and I started to look more feminine, but at the same time, the new muscle acted as a metabolic engine that was running all the time, even while I was sleeping, which is how my body fat began to disappear. I am thrilled with X3, and will never go back to regular fitness stuff. This is the way.”

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Logan Marsh

Logan Marsh

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Grant Denham

Grant Denham

“Beyond grateful for you (Dr. J) educating the world on variable resistance and the creation of the X3! It's all I used in my fitness transformation for exercise. I also use fortagen twice daily and eat carnivore. I've read your book twice and watched every podcast you've done on YouTube. I would always injure myself in the gym and never had consistency. Weightlifting sucks compared to X3!”

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Rich Ouano

Rich Ouano

“I’ve been using X3 for just over four years. I haven’t stepped inside of a gym since then. I will NEVER ever go back to free weights again. My life, as well as my physique, have completely transformed. I barely recognize myself in the mirror, and the gains continue, week after week. Thanks so much to Dr. Jaquish for this amazing, life-altering, and life-changing invention!”

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Mabel Fornos

Mabel Fornos

“I lost 30 pounds of fat in 4 months and gained muscle. My body has transformed. X3 is Amazing! THANK YOU!”

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Caleb Demmons

Caleb Demmons

“I started at about 190 pounds in March. Today I weighed in at 173. Being light but strong is exactly what I need and x3 has helped me skyrocket my results and training. As a professional parkour athlete, regular weightlifting always left me too sore. With X3, I can lift as heavy as possible and jump right into training afterward. I’m never sore and I perform better. X3 is the perfect supplement to my training.”

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John Cannon

John Cannon

“I had consistent lower back and knee issues prior to X3. After using X3, I have had no injuries or ailments. My starting weight was 278 lbs and my current weight is 243 lbs (I’m 6’10”). I follow the nutrition protocol discussed in the book and strive to hit complete exhaustion on every workout with good form and repetitions.”

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Martin Vida

Martin Vida

“It's been 8.5 months since I started my journey with X3 bar. I'm down from 255 lbs and 35% bf to currently 220 lbs and 15% bf. Definitely the best investment I have ever made. X3, OMAD, and carnivore has become my lifestyle!”

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Ted Radkoff

Ted Radkoff

“An inch up on my arms, 6 inches down in my waist: seven months. This is far surpassed my expectations. Never picking up a weight again.”

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Dan Rodriguez

Dan Rodriguez

“I followed Dr. Jaquish’s protocol, and used only the X3. I lost 2 inches around my waist and my weight stayed the same.”

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Patrick Tims

Patrick Tims

“I’m Active Duty and have to maintain a certain level of conditioning for my annual physical fitness test. With X3 I’ve seen an increase in muscle mass and toning. In 8 months, my waist went from 35 to 31 and my run, definitely feels easier to do since my legs are stronger.”

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Keith Bout

Keith Bout

“Best shape of my life, and I am in my 40’s. The X3 is super efficient. Not only do I use it, but I have the football team I coach using it too. Amazing results.”

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George Hayworth

George Hayworth

“The results are outstanding but the other really surprising thing for me was how X3 hasn’t aggravated my existing injuries. In many ways it has rehabilitated them. I also went from 32 waist to 29-30 waist but had to have most of my pants tailored to be let out to make room for my bigger glutes.”

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Tim Bertrand

Tim Bertrand

“In 12 weeks: Arms 5/8 bigger. Chest 7/8 bigger. Only worked out 10 min-ish per day. X3 is super efficient, and more effective than weight training. I am getting better results with this than with the 2 hour per day program I was on before.”

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Eric Bourgeois

Eric Bourgeois

“My results in a year. I am a first responder so keeping fit is required, and now I am stronger and better conditioned than I ever imagined I could be. I liked the X3, but couldn’t understand the price. I started using just regular bands, but realized if I wanted to do meaningful strength training, the bands alone were hurting my wrists and ankles. NOW I understood X3 and pulled the trigger. Best decision I ever made.”

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Jason Young

Jason Young

“In 15 months, I have gained 35 pounds of muscle using just X3 while maintaining the same body fat. I was always a hard gainer with weights, and hardly got any results. X3 changed everything.”

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Michael Patterson

Michael Patterson

“In 90 days, worked through a few lingering injuries, lost 13 lbs of fat, and gained 18 lbs of muscle, and still gaining. Since watching my transformation, 4 of my friends have purchased X3s as well. Super happy with this thing!”

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Thomas Kilcullen

Thomas Kilcullen

“6 months with X3 only, and I look and feel completely different. Never going back to weights.”

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Bill Broadway

Bill Broadway

“I swapped over 20 lbs of body fat for lean muscle in 12 weeks using X3 ONLY. My advice for others, follow the program to the letter. Do NOT deviate, and don’t add other stuff. Dr. J did this right.”

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Brett Delaney

Brett Delaney

“My X3 is literally my favorite thing I own. In 9 months, I increased lung capacity, dropped 9 pounds of body fat, and added over 22 pounds of muscle. I’m now sitting comfortably around 9-10% body fat.”

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Sean Williams

Sean Williams

“In two months, I have seen fat loss, muscle gains, and definition. I love the accessibility of the product. My wife loves it too and she is also happy with her results. Adding to that, it has helped me in my job because it involves heavy lifting. The little time invested has yielded INCREDIBLE results!”

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Sherry Waldman

Sherry Waldman

“8 months of X3 and I have almost doubled my strength in every movement. My results are incredible.”

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Maykell Lorenzo

Maykell Lorenzo

“I received greater gains from X3 in 11 weeks than in 20 years of lifting. I owned $10k of exercise equipment and sold it all now that I have my X3. Best device EVER for gaining muscle and losing body fat.”

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Rey Descalso

Rey Descalso

“With weights, each injury meant 3 to 4 weeks of no exercise and reversal of any progress. I've had no injuries using the X3 even though the intensity of my workouts has increased exponentially. I used to walk around at 210. Now I'm 195. I can't believe how good my body looks and feels. More muscular, more vascular, more flexible, and looking forward to the next x3 workout.”

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Raj Jayarama, MD

Raj Jayarama, MD

“I am a physician and not only have my results been incredible, but I recommend X3 to my patients as well.”

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Greg Williams

Greg Williams

“I've been noticing some pretty drastic results after only a month of X3. Before using the X3, I weighed about 270 lbs. After a month of using it, I weigh 235 lbs Feeling pretty good so far.”

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Stephen Heston

Stephen Heston

“I started X3 at 185 lb and between 12-15% body fat. I am currently at 190 lb and between 7-9% body fat. What I found remarkable about the X3 is that I was able to add pounds of muscle mass while my body fat % saw a steady decrease. All while training MMA full time. When I was hitting the gym to lift weights, I never saw results like that. I use X3 right before I work a heavy bag, and it's made a BIG difference in strength and performance.”

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Bob Olsen

Bob Olsen

“I've pole vaulted my entire life, competed internationally, qualified for the 1980 Olympic Trials, and achieved a best vault of 17' 8.5". Due to two rotator cuff surgeries, I relied on exercise bands, but they offered limited workouts. At 65, I discovered X3, allowing me to strength train without risking injury. Over the last two years of using X3 as my only resistance training source, I improved my strength, and now, thanks to X3, I'm the USA Track & Field National Masters Champion in the pole vault for ages 65–69.”
Why Professional Athletes Train with Variable Resistance

Why Professional Athletes Train with Variable Resistance

The adoption of variable resistance by professional athletes is a significant endorsement.

Elite athletes push right up against the boundaries of what their bodies are capable of.

They are continually seeking a means of improving strength, speed, and agility, even as these gains are available in increasingly smaller increments.

Why Ditch the Weights?

Most studies to date have focused on variable resistance bands or chains used in conjunction with free weights. The X3 variable resistance training system offers a means to achieve the same, if not greater results, at home with a compact piece of equipment.

X3 is a convenient, portable device, yet it can replicate the conditions that led to the incredible gains seen in the studies referenced above.

The X3’s steel and aluminum Bar offers the familiar grip of a free weight barbell, while the steel Ground Plate offers a grounded, stable foundation that supports each push or pull.

When exercises are performed as recommended, tension on the bands is maintained. This mimics experience of standard lifts with a free-weight barbell, yet follows a dynamic strength curve that maximizes gains using the principles of variable resistance.

Suppose this simple, compact device can deliver the same or better results as an Olympic free weight rack custom outfitted with rubber resistance bands. Why keep your gym membership or hassle with loading and unloading plates?

Can I Use Resistance Bands Alone?

John Jaquish’s X3 variable resistance system is superior to bands alone precisely because of the bar and plate setup. Using bands to provide variable resistance that can match the forces of free weights requires bands of incredible strength.

Without the bar and plate, one would be limited at the wrist or ankle joint when attempting to push or pull against the strength of such bands. The X3 Home Gym and steel plate foundation allow for forces of over 600 pounds without compromising the joints at the wrists or ankles.

What Key Influencers Are Saying about Variable Resistance

Key voices in the fitness and strength training community are increasingly in agreement that weight lifting is a waste of time.

Dr. Jaquish's new book presents fascinating research and discoveries from his journey in creating innovative fitness tools. He highlights key insights on optimizing human physiology through physical interventions, making it a valuable read with actionable tips for anyone interested in health and fitness.
Ben Greenfield
New York Times bestselling author. Host of one of the world's top fitness podcasts
The X3 (concept described in this book) is a great addition to our program. It is joint-friendly, and the variable resistance with a diminishing range of motion is a game changer. We have not been able to duplicate it with any other equipment. With the crazy NBA travel, it makes for great workouts on the road as well.
Bill Foran
Strength and Conditioning Coach for the Miami HEAT. USA Strength and Conditioning Hall of Fame
With the X3 bar, I tried it for a few weeks before I promoted it. I was like, holy crap, this is different.” “I feel like the X3 is one of the things that turns on that muscle stimulation faster than lifting heavy stuff.
Dave Asprey
4x New York Times bestselling author, ‘Father of Biohacking’
After seven orthopedic surgeries, lifting conventional weights just wasn’t an option for me any longer. Fortunately, I met Dr. Jaquish, whose discoveries have allowed me to maintain size and strength without any damage to my joints.
Forrest Griffin
Lt Heavyweight Champion & MMA Hall of Fame
Dr. Jaquish has fundamentally reshaped my understanding of exercise’s physiological effects, the benefits of variable resistance, and the impact of intermittent fasting. His guidance helped me build a sustainable framework for health and longevity, which I've since shared with colleagues and patients.
Raghav Tadepalli, MD
Board Certified Anesthesiologist. Assistant Chief of Service, Anesthesiology. Kaiser Permanente Riverside Medical Center
Musculoskeletal health is key for disease prevention, function, and longevity. Resistance training with heavy loads is essential to building and preserving lean muscle mass. The X3 bar, discussed in this book, offers an efficient, safe way to achieve necessary loads with added benefit of variable resistance to boost muscle growth!
Shawn Baker, MD
Orthopedic Surgeon, CEO MeatRx.com, Author of “The Carnivore Diet,” Multi-Sport World Champion, & X3 Bar user

Final Thoughts

For anyone looking to feed their ego and lift as much weight as their joints will allow, weight lifting will most certainly suffice. That is, until the body starts to break down.

Like so many proponents of variable resistance, Dr. John Jaquish was a life-long lifter—a hard gainer who dedicated many years to building a moderately athletic physique.

John didn’t develop the X3 Home Gym to uproot an industry. However, in the process of performing medical research for OsteoStrong, his first invention, he was able to quantify the variance in power capacities from weak to strong ranges in weightlifting. As mentioned previously, he found that humans can produce 7X more force in the strong, impact-ready range of a movement than they are in the weak range.

Armed with this newfound data, he was inspired to create something that could potentially make weight lifting all but obsolete.

Further research indicated that X3 was capable of building muscle much faster than conventional lifting in far less time and at the lowest risk of injury.

Did Dr. John Jaquish really invent a device that could deliver force closest to the curve of human force production and stimulate optimal hormonal release, fat loss, and muscle growth for a faster, better workout than anything else available in the fitness world?

We’ll let the X3 Home Gym User Todd Stratton answer that question.

“To me, preventing injuries while being able to maintain and grow muscle is the biggest selling point. I used to get injured in the gym all the time (random tweaks and aches), and I could never lift as heavy as I needed to grow without stressing my joints at the same time. X3 resolves all those issues.” – Todd Stratton, X3 Bar User

For more information on variable resistance training, refer to Weightlifting Is a Waste of Time, a Wall Street Journal best-selling book written by Dr. John Jaquish and Henry Alkire.