How many repetitions should I perform per set with the X3?

The recommended rep range is 15–40 full repetitions. For example, when you start, you might only be able to complete 15 repetitions of the chest press with a certain band, but you should keep working with that same band until you can do 40 full reps. Once you reach that point, you should move up to the next band. If you can’t yet do 15 full reps with a band for a specific exercise, you should switch to a lighter band and work towards 40 reps with it first. Partial reps are important, but they don’t count toward the 15–40 full reps. See more about which band to use and how many reps.

How many sets do I need to do with the X3?

By maximizing the force applied to the muscle across all ranges, you, X3, push your muscles to a greater level of fatigue. Therefore, one set is enough for each exercise in the X3 12-week program. The X3 Hypertrophy program, which focuses on muscle size, requires more sets. Learn why an X3 workout only requires one set.

What is the function of the X3 ground plate?

The X3 heavy-duty steel ground plate provides a secure anchor point for resistance bands during heavy-load exercises such as front squats or deadlifts. It offers a wide base to loop resistance bands underneath, ensuring forces are evenly distributed across your feet and protecting your ankles from heavy pressure. Made from solid steel, it creates a durable platform for resistance band exercises targeting the full body. See how the X3 bar and ground plate protect your joints.

What kinds of exercises can I do with X3?

X3 Home Gym is a full-body variable resistance training system. With X3, you'll receive the included X3 12-week workout plan, which offers detailed instructions on proper form and an effective workout routine that’s easy to integrate into your daily schedule. The X3 12-week program features the most efficient strength training exercises, such as squats, chest presses, bicep curls, and deadlifts.

What’s the difference between the X3's heavy resistance bands and other resistance bands?

Most resistance bands are not designed to handle heavy force. 99% of bands, including those for pull-up bars, are made from petroleum-based materials. This weak material can break under enough pressure. X3’s heavy-duty resistance bands are made from layered latex, which is very strong and much more durable than most bands. The X3 Home Gym’s bands can support over 600 pounds of force when used correctly with the X3 bar and resistance band ground plate.

Why should I get the X3 Home Gym instead of just resistance bands?

The X3 Home Gym’s heavy resistance bands can produce forces exceeding 600 pounds. Using these bands without a heavy-duty resistance band bar like the X3 bar can cause injuries to your wrists and ankles. You won’t be able to complete the movement with the correct range of motion because your joints cannot handle such forces without proper support. That’s why X3 includes a specially machined steel resistance band bar with internal bearings, similar to an Olympic bar, ensuring your grip remains steady under heavy loads. Standard resistance bands with handles aren't built to withstand the forces needed for muscle growth and often lack sufficient wrist protection.

Why is X3 more effective than free weights such as dumbbells or barbells?

Free weights provide constant resistance. For example, when you do a bicep curl with 25-pound dumbbells, the resistance remains 25 pounds from start to finish. It does not change. X3 uses variable resistance training, which effectively reduces resistance during the lifter’s weakest part of the lift and increases it during the stronger part. As a result, you put less stress on your weaker joints and more stress where you are stronger in the range of motion. With X3's variable resistance exercises, you maximize the force on your muscles, leading to greater muscular activity. Learn more about how X3 compares to free weights.