A minor update to this video is that all sets (regardless if they are the supersets) are still meant to be including full range of motion then partials to failure (unless specified) to the basic x3 protocols they originally recommended.
@@hrothgarrannulfr1972 I wouldn't think so. Obviously, you're going to be much more fatigued with each succeeding superset. Just do as many as you can. The first PR set, yes. Same as always, 15-40.
Good idea to demonstrate the new protocol and give your opinion on it. I've tried all three now and it's a nice change of pace. One thing I think you missed was that he added a new tricep exercise for workout 2 (arms and smaller muscles) for the superset portion of triceps and bicep curls. It's the overhead tricep extension. I believe the setup is the same as the overhead press except now you lower the bar behind your head and do overhead tricep presses.
I’ve been trying this program since receiving the same email. I’ve been flying blind on this one but I like so far. Happy you’re putting this video out…thanks!
Nice review of the new program. A lot of people will be happy about it. I personally never liked the one set to failure and only did it for 8 weeks before I quit doing that. I then did my own program with multiple sets and was doing a five-day split for a while. I did eventually go back to the X3 protocol with the exercises but doing multiple sets. I'm now using a five-day split again but doing some X3 exercises with a bar and board but also just using resistance bands with my wall anchor and focusing on exercises for whatever body part I'm working for that day. Using different modalities and equipment keeps things from getting stagnant.
Thanks for putting this together. Great overview of the new program. 1. Latest videos he says to do partials for all sets including the PR. 2. For workout 2 I believe the second triceps is supposed to be overhead extensions not the skull crushers show on the video.
The rest times etc are all based on research from the person that helped him design so your thoughts are valid in rest time but we’re beared out in the studies that are very recent
First set is to fatigue, with partials, as are the supersets (but you are not going to get anywhere close to the first set). Always partials! Every set aims to 15-40 reps. With seated calf raises it's important to have the feet close to you, i.e. closer than the knees. That way you get a better stretch of the calf muscle (compared to standing up). _Shallow_ squats.
What is a shallow squat? If you don’t mind me asking? I have an X3 ,and the reason I’m asking is because I have bone on bone arthritis in both my knees and I’m 65. I could still do front squats but just to parallel and I was wondering what the shallow squat is and maybe it would be knee friendly for me.
Seems like a solid plan for sure. I use bands in junction with my total gym. Well at the moment I’m sidelined, recovering from wrist surgery. Bands as a stand alone workout aren’t the best option in my opinion. I think for the compound movements, dead weight is the best choice. For single joint movements I think bands are great. I’ll be using my bands for wrist movements to get the strength and range of motion back. Hope all is well mike, god bless bro.
I'm just stating out, and I'll stick with the original 12 week program. I think the Hypertrophy program is for advanced users. I'll stick with trying to get to 40 repetitions, since the white band seems challenging, but I'm not sure how much past 40 the fatigue part will set in. I'll combine it with walking several miles afterwards. I've tried enough programs in my life to know that getting ones body used to a new workout.
In trying to evaluate which band/bar/plate system, I'm starting to think X3 is a bargain, compared to Clench Fitness and their foot plate and new carbon fiber bar. I'm also thinking that the X3 bands are probably better ( more challenging, and better built) than the Clench bands??? If you had to choose one, which would you pick?
The x3 especially when it's on sale at $399 isn't a bad deal all thing considered. The Clench footplate + Carbon bar (plus SBT15 code) you're at ~$424, which also isn't bad considering it's a beefier build all around. You're not getting the bands, but the x3 stock bands do have the issue of prematurely wearing. Really comes down if you want a smaller platform / dimension or a little wider. If I wanted more travel friendly it would be x3 if for all around it would be Clench setup with the new bar.
@@hybridresistance thanks again for the quick response. Since I already have some Clench bands and handles, I am going with that system. Thanks again and Merry Christmas to you and your family.
I've been doing drop sets and getting some results I think maybe faster. I'll do rep presses with green SS band and get to 30 presses and then do the blue SS band as far as I can to 40. At 40 I do short reps to failure. I've been doing single arm curls with the vector with a purple and orange SS band and when I get to around 30, I drop the orange and finish out with short reps at the end. I like doing each arm separately that way they stay even. I'm using the SS 37-inch bands and find they are harder like the green vs the Black X3.
Here's a link to what I'm using in the video code "MIKE" at checkout saves $50 and link supports the channel www.dpbolvw.net/click-100825257-15734952 But there are certainly other cheaper builds out there that I've covered as well. Just let me know. Thanks for the comment.
I use a door anchor to do my tricep extensions, do you think the" x" form offers any benefits over the door anchor? Other than if you dont have a door available
I'd just say the paraforce are stronger (less likely to tear) rather than stiff. Harambe's bands aside from being shorter at 37in, they are very stiff bands.
It was sent out via email awhile back, but I've linked an article post in the description. The programming I cover at the end as it is a body part split. I have thumbnails that go over each workout's body parts.
It makes sense that they finally did this. HIT is better but the truth is most people don't have what it takes to reach failure. It's too uncomfortable. Higher volumes they are going to burn more calories and get more fat loss for the avg joe. The maxing out PRs will ensure they are hitting their fast twitch. HIT is still a more time efficient way to use the equipment
💯💯💯💯 Jaquish doesn't say it directly but it's definitely an adaptation of HIT. He doesn't deny it either. I think bands are a good platform for it though because easier on the joints.
I agree completely. I am one of those who can’t get to failure in one set. I need that “warm up” set, then I can usually get to failure on the second. This workout format, I believe, will help me get more out of this platform.
A minor update to this video is that all sets (regardless if they are the supersets) are still meant to be including full range of motion then partials to failure (unless specified) to the basic x3 protocols they originally recommended.
@@hrothgarrannulfr1972 I wouldn't think so. Obviously, you're going to be much more fatigued with each succeeding superset. Just do as many as you can. The first PR set, yes. Same as always, 15-40.
Thank you! Been waiting for someone to do this before I attempt it. You're videos are great and thanks again!
@@zeroxx131 thanks brother.
Good idea to demonstrate the new protocol and give your opinion on it. I've tried all three now and it's a nice change of pace. One thing I think you missed was that he added a new tricep exercise for workout 2 (arms and smaller muscles) for the superset portion of triceps and bicep curls. It's the overhead tricep extension. I believe the setup is the same as the overhead press except now you lower the bar behind your head and do overhead tricep presses.
Yes! This is a beast of an exercise compared to the x3 tricep press…it’s very fatiguing but great
I’ve been trying this program since receiving the same email. I’ve been flying blind on this one but I like so far. Happy you’re putting this video out…thanks!
@@swamification thanks so much for watching
Nice review of the new program. A lot of people will be happy about it. I personally never liked the one set to failure and only did it for 8 weeks before I quit doing that. I then did my own program with multiple sets and was doing a five-day split for a while. I did eventually go back to the X3 protocol with the exercises but doing multiple sets.
I'm now using a five-day split again but doing some X3 exercises with a bar and board but also just using resistance bands with my wall anchor and focusing on exercises for whatever body part I'm working for that day. Using different modalities and equipment keeps things from getting stagnant.
Thanks my friend. Sounds like you found an approach that is working for you.
Thanks for putting this together. Great overview of the new program.
1. Latest videos he says to do partials for all sets including the PR.
2. For workout 2 I believe the second triceps is supposed to be overhead extensions not the skull crushers show on the video.
Awesome video and I like that you did it with minimal cuts! This is the way! 💪🏾💪🏾💪🏾💪🏾
@@FrankZen thanks Frank. If people don’t mind it, I can do minimal cuts all day.
Thank you! Great summary.
Thank you.
The rest times etc are all based on research from the person that helped him design so your thoughts are valid in rest time but we’re beared out in the studies that are very recent
Thank you I’ve wanted to see you review this great video
@@andyc664 happy to deliver Andy
First set is to fatigue, with partials, as are the supersets (but you are not going to get anywhere close to the first set). Always partials! Every set aims to 15-40 reps. With seated calf raises it's important to have the feet close to you, i.e. closer than the knees. That way you get a better stretch of the calf muscle (compared to standing up). _Shallow_ squats.
What is a shallow squat? If you don’t mind me asking? I have an X3 ,and the reason I’m asking is because I have bone on bone arthritis in both my knees and I’m 65. I could still do front squats but just to parallel and I was wondering what the shallow squat is and maybe it would be knee friendly for me.
Seems like a solid plan for sure. I use bands in junction with my total gym. Well at the moment I’m sidelined, recovering from wrist surgery. Bands as a stand alone workout aren’t the best option in my opinion. I think for the compound movements, dead weight is the best choice. For single joint movements I think bands are great. I’ll be using my bands for wrist movements to get the strength and range of motion back. Hope all is well mike, god bless bro.
@@GGhostStudios you’ll like that wrist curl they added into this program. That and the seated calf feel great
@@hybridresistance I’ll give it a shot
I'm just stating out, and I'll stick with the original 12 week program. I think the Hypertrophy program is for advanced users. I'll stick with trying to get to 40 repetitions, since the white band seems challenging, but I'm not sure how much past 40 the fatigue part will set in. I'll combine it with walking several miles afterwards. I've tried enough programs in my life to know that getting ones body used to a new workout.
In trying to evaluate which band/bar/plate system, I'm starting to think X3 is a bargain, compared to Clench Fitness and their foot plate and new carbon fiber bar. I'm also thinking that the X3 bands are probably better ( more challenging, and better built) than the Clench bands???
If you had to choose one, which would you pick?
The x3 especially when it's on sale at $399 isn't a bad deal all thing considered. The Clench footplate + Carbon bar (plus SBT15 code) you're at ~$424, which also isn't bad considering it's a beefier build all around. You're not getting the bands, but the x3 stock bands do have the issue of prematurely wearing. Really comes down if you want a smaller platform / dimension or a little wider. If I wanted more travel friendly it would be x3 if for all around it would be Clench setup with the new bar.
@@hybridresistance thanks again for the quick response. Since I already have some Clench bands and handles, I am going with that system.
Thanks again and Merry Christmas to you and your family.
Did you see that Vector Athletics is coming out with their own UHMW band footplate?
Provide link please.
I think he did mention to that me, but I heard from a bunch of companies who have plates coming out. I for sure will cover it when it's released.
I've been doing drop sets and getting some results I think maybe faster. I'll do rep presses with green SS band and get to 30 presses and then do the blue SS band as far as I can to 40. At 40 I do short reps to failure. I've been doing single arm curls with the vector with a purple and orange SS band and when I get to around 30, I drop the orange and finish out with short reps at the end. I like doing each arm separately that way they stay even. I'm using the SS 37-inch bands and find they are harder like the green vs the Black X3.
@@danbuckles2745 thanks Dan. I love me my drop set as well.
Hi sir ! I am interested to your exercises with board ,and I need this board ! Please send me the link where I could buy the board !
Here's a link to what I'm using in the video code "MIKE" at checkout saves $50 and link supports the channel www.dpbolvw.net/click-100825257-15734952 But there are certainly other cheaper builds out there that I've covered as well. Just let me know. Thanks for the comment.
I use a door anchor to do my tricep extensions, do you think the" x" form offers any benefits over the door anchor? Other than if you dont have a door available
I think the door anchor would feel better imo
How would you compare the paraforce bands to the Harambe bands?
I'd just say the paraforce are stronger (less likely to tear) rather than stiff. Harambe's bands aside from being shorter at 37in, they are very stiff bands.
Where this program can be found? From your video i gat that it is total body, so what's the programming?
It was sent out via email awhile back, but I've linked an article post in the description. The programming I cover at the end as it is a body part split. I have thumbnails that go over each workout's body parts.
Have you tried the Body-Solid MB100A Aluminum Double Swivel Bar for Dual-Stack Functional Trainers bar?
@@joe112000 haven’t tried that, but I’ll look into it Joe. Thanks for the comment
@@hybridresistance sounds good. I’ve been temped to buy it and tried it out.
Great fuckin job and thank you!
Thanks for watching brother.
It makes sense that they finally did this. HIT is better but the truth is most people don't have what it takes to reach failure. It's too uncomfortable. Higher volumes they are going to burn more calories and get more fat loss for the avg joe. The maxing out PRs will ensure they are hitting their fast twitch. HIT is still a more time efficient way to use the equipment
@@buddyryan875 thanks Buddy. I’ll be curious which becomes the more popular and if they adopt one more than the other.
💯💯💯💯 Jaquish doesn't say it directly but it's definitely an adaptation of HIT. He doesn't deny it either. I think bands are a good platform for it though because easier on the joints.
I agree completely. I am one of those who can’t get to failure in one set. I need that “warm up” set, then I can usually get to failure on the second. This workout format, I believe, will help me get more out of this platform.
@@xdmc005 Absolutely. I still like a couple of sets starting at 50%, then 70%, then ... Gets the mind and muscles ready for action.
Thats one thing i dont like about x3. I have to psych myself out to do one set
I think they trying to scam you, I try to use your code and it not working. Don’t wanna buy it, if you get no profit from it
I think it's because they're running a steep sale currently. If you do decide to buy, the link at the very least helps support me/channel. Thank you.
So he's gone from suggesting one set per body part to eight.
@@loulopez554 I think it’s just going to be an alternative.
Personally I agree that just one set is difficult, where three to four should always cover your needs.@@hybridresistance
So, is it X2 or X4, if X3 is one set to failure?
Hmmmm. Seems like this program isn’t tooo far away from your band bar board system
Appreciate it my friend.