Why Weight Lifting is a Waste of Time | Dr. John Jaquish | TEDxMayfieldHS

[@JohnJaquish]

Anyone complaining about this video or its contents is behaving like a small child throwing a tantrum. There are 47 studies I submitted to the TED organization as justification for my statements. How can I get away with stating that the "fitness industry almost has a zero percent success rate!?" because I can back that statement up with published academic data. I am presenting science that many hundreds of scientists have worked for decades to put together with absolutely no bias (I don't even know most of them, and most of the studies predate my product). The ONLY way to argue with this is to present data to the contrary, and there isn't any. If you don't like scientific outcomes, your complaints are worthless, and the world will leave you behind until you accept new scientific discoveries. Science is not for you to like; it just is. Accept it and excel at life, or reject it and be a loser.

[@JaquishBiomedical]

Let's start with 10 studies. (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 produces 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.

[@JohnJaquish]

@@dmsmoke261 “No effect of training continuation was observed on changes in muscle strength and power. In conclusion, maintenance of muscle mass and strength is not superior after home-based resistance training compared with center-based training. However, training continuation seems crucial for the maintenance of muscle mass, irrespective of the training intervention.” IE: after beginner gains, continued training did nothing for a year, and again with additional years. - Mertz, K. H., Reitelseder, S., Rasmussen, M. A., Bülow, J., Højfeldt, G., Jensen, M., ... & Holm, L. (2022). Changes in Muscle Mass and Strength During Follow-Up After One-Year Resistance Training Interventions in Older Adults. The Journal of Strength & Conditioning Research, 10-1519. Researchers demonstrated that myofibril development in a test group and made the observation that, out of 66 subjects they selected, 17 had either no or nominal myofibril response to a conventional resistance training protocol. Intensity of stimulus is directly related to adaptive responses in the human body. Make sure you understand this, this means that 25.7% of people who engaged and strength training we’re unable to stimulate muscle protein synthesis at all.  - Petrella, J. K., Kim, J. S., Mayhew, D. L., Cross, J. M., & Bamman, M. M. (2008). Potent myofiber hypertrophy during resistance training in humans is associated with satellite cell-mediated myonuclear addition: a cluster analysis. Journal of applied physiology, 104(6), 1736-1742. Based on body fat percentages, averages and prevalence, less than 1% of exercising males have visible abdominals. - Kamp, P. (2019, November 13). Body Fat Percentage Distribution for Men and Women in the United States. Retrieved February 3, 2020, from dqydj.com/body-fat-percentage-distribution-men-women/
 “These findings emphasize that exercise-induced improvements in glycemic control are dependent on the pretraining glycemic level. We demonstrate that although moderate-intensity aerobic exercise can improve glycemic control, individuals with ambient hyperglycemia are the most likely to be nonresponders.” Meaning that standard exercise cannot fix glycemic control, but VR can.
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Solomon TPJ, Malin SK, Karstoft K, Haus JM, Kirwan JP. (2013.)The Influence of Hyperglycemia on the Therapeutic Effect of Exercise on Glycemic Control in Patients With Type 2 Diabetes Mellitus. JAMA Intern Med. 173(19):1834-1836. Another interesting point of note, try doing a google search of: “no results with strength training" and you will notice over a billion search results. Standard strength training works well for almost nobody, but it’s not popular to speak about just because it doesn’t fit with the “anybody can do it!” Marketing message of the fitness industry.

[@joscreemers4360]

I bet the ones who are complaining have been training for 20 years and have not achieved their goals, or have been taking their "vitamins" 🙂

[@JohnJaquish]

@@joscreemers4360 even the people who take steroids fail to gain muscle mass. 6.6% of adult meals in the United States have taken or are currently taking anabolic steroids. Maybe less than 1/10 of one percent of people look like they exercise and it can be identify even when they’re wearing a shirt. That means most steroid users don’t gain anything either. Another fact that is ignored because we live in an endless cycle of positivity, sold to us by the fitness industry. W. E. Buckley, C. E. Yesalis, 3rd, K. E. Friedl, W. A. Anderson, A. L. Streit, J. E. Wright. (1988) Estimated prevalence of anabolic steroid use among male high school seniors; 260(23): 3441-3445.Anabolic steroid use by male and female middle school students. Pediatrics. 101(5): E6.

[@JohnJaquish]

@@Dunning_Kruger_Is__On_KZbin there are 15 studies posted right above where you just posted, like an idiot. And of course they are all peer reviewed.

[@alaskahudson]

I'm 57 and 18 months into my weight lifting journey (for the first time). I am loving my new body!

[@jeromehansen3969]

67 and putting on muscle.

[@GeorgeFanucci]

75 and getting stronger and leaner. 5 strength workouts and 3 yoga classes per week.

[@NduguSam]

The title is misleading, it should be 'Why variable weight lifting is better'.

[@JohnJaquish]

I agree

[@GizmoMaltese]

But maybe I missed the part where he explain how the results are better than weight lifting? Do you gain muscle faster? Because surely we know that weightlifting produces results.

[@JohnJaquish]

@@GizmoMaltese yes. 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. (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.

[@100nzymes]

I've used VR training for about 2 years now and have achieved incredible results with it, much faster strength increase and muscle growth than when I used weights and my workouts are done in under 15 minutes (I used to work as a Fitness Consultant training people with weights in gyms)

[@jameshoward-white2288]

I hate the clickbait title. Although, hands up, it got me to watch. In essence, variable resistance is more efficient, therefore traditional methods are less effective. But, cmon, not "a waste of time."

[@JohnJaquish]

After you start using variable resistance, you will agree with the title.

[@franklinbruce7121]

Not sure about weight lifting ( love it) …… But, I can tell you WHAT WAS A WAIST OF TIME !!!!!!!

[@100nzymes]

I completely agree, I purchased your book a couple of years ago and have been using variable resistance training since instead of conventional weight training. My workouts are completed in less than 15 minutes but give me far greater results than a 45 minute weight training workout (a huge time saver). Another added bonus I no longer have the lagging muscular pain you can get in the days following conventional weight training. I have introduced my son's to the VR training and they are also getting incredible results since changing to this form of exercise

[@andrewfallows8261]

@@franklinbruce7121 "WAIST"?

[@liamc7070]

I really like a lot of what this guy is saying but I will say one thing: none of what was said here makes weight lifting a waste of time. Sure, it's not particularly optimized for growth, but it's still functional enough that most people will see some results from it if they pursue it consistently. I don't believe that most people who consistently train hard and eat well don't see any growth, that's just not how an adaptable system like human musculature works. I do think a lot of people underestimate how hard they can and need to work, as well as conversely OVERestimating how hard they are working. To the point of everyone wanting to exercise, not everyone wants to work hard. I don't believe that the vast majority of people are total losers who don't wanna try, not at all, but I do think people overestimate how much they should grow from exercise and get disappointed when they find out that's not the case. None of what I'm saying here is to discount the ideas of adaptive resistance in this video, I actually think those make perfect sense and even if I didn't I am not one to disagree with effective science because it doesn't fit with what I want. I just think that even if variable resistance was the only type of training people used, tons of people would still quit.

[@JohnJaquish]

When you start using variable resistance exclusively, you will reverse this statement.

[@cloudsmith7803]

Not scientific, but my observation is Americans are so obese, AND there are thousands of gym everywhere. We probably have more gyms than any other country in the world and the highest numbers of obese in the world. Something's not right!

[@Hollingsworth2781]

@@JohnJaquish John, great video. However, a very good diet, cardio, plus high intensity bodybuilding will still get you great results for several years in a row until you hit your set point. I would be curious as to how much better the results are with variable resistance training. I started lifting weights when was about 135 pounds as a junior in hs and got up to 190 about 6 years later. I looked like a thick Calvin Klein model. Several years later, I was still at close to that at 195 pounds. Are saying that I could now get past my set point with my same low fat body fat and get to 205, 215, 225 or more? How much can someone improve going from typical bodybuilding to variable resistance bodybuilding after they have reached their through standard bodybuilding? 10 percent more body weight? 20? 30?

[@JohnJaquish]

@@Hollingsworth2781some results maybe. Not significant enough results for anyone to notice.

[@3373-g8z]

I know right! Lifting weight keeps away suicidal feelings. The relaxing high and well being feeling is addictive.

[@jasonricchio5139]

I am a Masters class power lifter (over age 50) and I agree with nearly everything he said. Having said that, I will never give up my gym membership. One thing I have learned about myself is that I do not use a home gym well. I allow myself to be distracted by all of the other things that need to be done at the house. When I go to the gym, there is nothing to do except workout.

[@WB1200]

I’m exactly the same way

[@Rome_22]

Same here ✌🏾

[@Will-S]

I hear ya! At home doesn’t work for me at all. I could come up with dozen of things to do before working out.

[@JohnJaquish]

Nobody said you had to give up your gym membership. Thousands of X3 users actually bring their X threes to the gym.

[@felipesalazar9147]

Agree..l'm not a real power lifter...but i use them sometimes,everyone is not the same right?

[@KyrosQuickfist]

There's a difference between being a waste of time and not being the most optimal use of your time.

[@JohnJaquish]

Sure. But other than beginner Gaines, our people really getting results with regular weight lifting? The research says no. I know most people are thinking, they’ve been told weight lifting, will make them strong, and they have seen some results, but aside from PED users, are we really moving that needle? Non-exercising adults n=104, were prescribed a standard weight training protocol for one year. There were some nominal results from the year of training, most likely during the first few weeks, as is often called ‘beginner gains.’ AFTER this first year, some subjects stopped exercising, and others continued, the study concluded for the group that continued exercising: “No effect of training continuation was observed on changes in muscle strength and power...” while training continuation did allow the individuals to maintain their early gains, we must not ignore the fact that the group did not develop muscle after this beginner phase. This is the problem with standard weight training. Just a short time past the very beginning, people stop getting results, continue for years and years, and still, no results. My Ted talk goes into the details of why most people passed the beginner phase end up growing absolutely nothing with using regular weights. - Mertz, K. H., Reitelseder, S., Rasmussen, M. A., Bülow, J., Højfeldt, G., Jensen, M., ... & Holm, L. (2022). Changes in Muscle Mass and Strength During Follow-Up After One-Year Resistance Training Interventions in Older Adults. The Journal of Strength & Conditioning Research, 10-1519.

[@rrai-]

Not rlly..

[@RobtJude]

Jack Lalanne said (me paraphrasing): Working out is pushing the weight to failure. Anything thing else is just exercising. The benefit of working out is muscle growth and increased strength. The benefit of exercising is that it keeps you healthy. Exercising helps you maintain good vitals like: Blood Pressure, heart Rate, Low Sugar, low cholesterol and many others. Working out is hard, most people in a gym don’t work out, they just exercise to achieve a level of health while maintaining their status quo. Variable resistance training sounds great.

[@toddpage9138]

Gyms most definitely are not a waste of time and so many good things besides free weights for even elders and I see so many young people doing resistant training without weights in these gyms nowadays and hydromassage, meditation pods, yoga, pilates, infrared sauna, all sorts of cardio machines..also a great way to meet health conscious like people.

[@JohnJaquish]

Liked by a giant roster of people who have a double chin and baby arms. You know it.

[@joshuagoldberger616]

How bout men with Scoliosis ?

[@JohnJaquish]

@@AndreiH1605 I said near zero results. My statement is accurate. If you never saw social media, and only based you opinion on walking down the street, how many really fit people are there?

[@nakke3]

Why would you need to be "really fit" if your not competing. I'm happy to have same or slightly improved results from the age 20 to 38. If I can keep doing for example these: 25 pull-ups, +30kg dips for 10 reps, run 10K and keep 10-15 bodyfat for another 12 years I'm leaving behind most 50 year olds. Gym will never be my number one hobby, but it is pretty easy way to get on good enough shape. So where would I need better fitness. I can easily do my other sports with this level of fitness and for health reasons it will suffice. I don't have a ego problem if that is what your going after with your point that people need show off level of fitness 😅

[@suigetsuh17]

TLDR: he's saying workout with resistance bands for better muscle gain. he's not saying stop working out altogether, the title is a bit clicbait-y

[@JohnJaquish]

Correct. Thank you for actually watching the video instead of jumping to a conclusion based on the title. It is a bit of a Clickbait title, but it’s the same as my book. If I had called my book, a better approach to exercise, or something like that I would’ve sold a few hundred copies instead of a few hundred thousand.

[@ppaooh]

​@@JohnJaquishok but for a moment the world fell over me. After Six months spent wheight lifing😅

[@johnlothian3440]

Very

[@noBody-ue6cs]

I actually put the pieces together and immediately thought "like a resistance band" when he talked about weights weight not changing.

[@DaveStecker]

Another reason people experience decreased bone density and muscle atrophy is because they stop running (sprinting) and jumping. A really inexpensive way to apply forces of 4-8x of bodyweight is plyometrics.

[@mangotango5988]

I have been doing H.I.T. training (High intensity training) 1 to 2 sets till absolute failure, with 5 days off for muscle and systemic repair, and have had significant gains and increased strength. I use Hammer fitness machines at my local gym as well as cables. Variations my exercises per each visit Changes to my physique have been exponential. Ya, it takes a little while to see the results, but once you do, and stay consistent, and given the right nourishment macros and enough rest, your body WILL change.

[@JohnJaquish]

If you were using variable resistance, you would see better results. Remember, I didn’t say weightlifting doesn’t work at all, I said it doesn’t work well by comparison to what we have learned in the last 10 years.

[@jameskelly6479]

I have used Hit with good results too. I'm not going to spend all my waking hours in a gym all day.

[@boreduser12]

Video to show what you're doing? Thanks.

[@soldsold1]

I'd like to hear more details of what you are doing please

[@JohnJaquish]

@@ilecier 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: (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.

[@lekkerpruven887]

The information might be totally right. You just don't bring it in a pleasant way (I think). By making extreme statements, like the 0% you loose credibility. If there is so much research, put it on the screen and don't be lazy. Use the numbers to your advantage. Use some video, pictures of whatever to prove your story and get people engaged.. You can help many more people with this by being a little bit less extreme, more open and positive. People love to work out, don't attack them for it. Help them do better. You just make yourself unlikable. Your pinned comments calling people losers completes my point.

[@lekkerpruven887]

@@JohnJaquish 16:22. Why would you trust an industry with 0% succes rate.

[@JohnJaquish]

@@lekkerpruven887 NOT WHAT I SAID! you are a liar.

[@Zn0nimus]

I mean, everything said makes sense and I have heard similar explanations over the past few years. Proof for me is that these are used by competing pros and exist in 'hardcore' gyms. I guess my only, partial issue is the title of the video is a bit misleading and clickbaity. Weightlifting is not a waste of time, but rather not the optimal method. The title made it sound like lifting weights is useless, which is far from the truth, but it is definitely not the most optimal way to better health and fitness. But that title won't get as many clicks, so I understand why this title was used.

[@unsettled-w5u]

Absolutely 💯 these kind of misleading prompts are everywhere now

[@EnriqueOrtega-n8o]

What do you think about the Work of Dr.Mike Israetel or other proponents of stretch mediated hypertrophy? They come to the conclusion that the deep stretched position, which is limiting as you say, is actually the most hypertrophic part of the exercise. So it doesn't matter if a person squats less weight throughout the motion, as long as they come near muscle failure at the stretched position in their consensus. To them, accommodating resistance or variable resistance loads the muscles in a less hypertrophic, more mechanically advantaged range of motion and is less useful than doing even partial ranges of motion in the stretched position. I find that variable resistance is an interesting concept and generally has uses in strength development, at least as a variation, but the stretched position creates more soreness and more stimulus than the upper range of motion.

[@JohnJaquish]

I did a video on Instagram addressing this. It’s opposing goals.

[@manapotje]

That's the whole point of variable. It's not about doing a partial lift. It's about variable load when the motion becomes less taxing. Mike and this dude are not contradicting.

[@sorcererdm200]

@@JohnJaquish My understanding of these results were that they complement each other or rather your results follows up. For a crude example in bench, say you produce 2x force in deep stretch, 3x on 90degrees at middle, and 4x on top for 5 reps max. Then, taking your working weight of 2x to that deep stretch means you are utilizing your capability 100% at that position and rest of the movement uses a "less optimal" resistance. Resulting in 100%, 66%, 50% utilization curve. With variable resistance, you can have this resistance thats 2x at bottom, 3x at middle and 4x at top (not 1x, 2x, 3x for example) means you utilize your capability at its heighest each part of the movement for a utilization curve of 100%, 100%, 100%. In numbers, to my understanding the variable resistance protocol says if you bench 2 plates with full rom, you should be full rom benching 2 plates with chains or bands etc which are set up such that they produce 0 additional resistance on that deep position but produces extra resistances as you lift, ideally for 100% utilization all the way.

[@JohnJaquish]

@@sorcererdm200 that’s exactly how I first thought about it, but looking deeper into the literature, it turns out that the higher ratio of variance yields more growth. This means the bigger the difference from weak range to strong range.

[@breakthrough8628]

I wouldn’t say plates and dumbells are a waste. I see results but i will look into variable resistance training to try to maximize results w less time at the gym possibly

[@cbomcnasty]

He basically said lift heavy in your strongest positions, its true and it works, but he should've just said it rather than variable resistance which is vague af

[@JaquishBiomedical]

Below 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 in each of these studies is the addition of VARIANCE in resistance. 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 produces 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.

[@JohnJaquish]

Just placing load in the Strong position does not illicit the effect that we are discussing. Remember, oversimplification is another word for wrong.

[@chesshooligan1282]

​@@JaquishBiomedicalWhy is Al in all the studies? Does that bloke ever sleep?

[@anthonylargeanus9401]

Louie Simmons at Westside barbell was one of the pioneers of using accommodating resistance with bands to support strength development. Helped them build one of the worlds strongest gyms

[@SeariousDub]

I'm still not clear on how lifting weights is a waste of time. I'm not making an argument against variable resistance training, but lifting weights has a whole myriad of physical, psychological and mental benefits.

[@JohnJaquish]

It’s only that now, by comparison to variable resistance, the results are greatly diminished. Also part of my argument is that standard weightlifting doesn’t work for 25.7% of the population, as in no matter what they do with weights, they cannot induce muscle protein synthesis (Petrilla, 2008). Such non-responders have never been seen in variable resistance studies

[@Nitihene]

He is correct in that weight LIFTING is waste of time, however weight RESISTING is where you build strength. Mike Metzner said it first.

[@pablopiquante3227]

If anyone has ever heard of the Nautilus cam style exercise equipment, this is exactly the weight lifting principle that Jaquish refers to. Because of the cam, the muscle is working on the same weight throughout the entire range of motion. I used these machines about 40 years ago and had some of my biggest muscle mass gains in a relatively short period of time.

[@johncrone3612]

I actually worked a two Nautilus gyms in Arkansas. I’ve never really looked into why the brand died out. They were wildly popular in the 80;s early 90’s.

[@TMILola]

I love Nautilus machines. My first trainer used to train professional body builders. His routine on Nautilus gave me a fantastic form.

[@Adrian-yi8fl]

Actually almost the opposite of resistance bands. Where the Nautilus cam system gives you even amount of resistance, the resistance band give you variable resistance. Two very very different things.

[@Houston123ABC]

I remember the Nautilus was harder at full extension -- it was definitely not even resistance. I belonged to a Nautilus gym in the mid 70's. They also had a line of negative resistance machines. @@Adrian-yi8fl

[@johnkeane7690]

Yes, Arthur Jones invented the Nautilus machines. I used to workout on Nautilus in the 70's. Nautilus eventually became Hammer Strength by Arthur Jones' son.

[@NateB]

If we are 7x stronger in one position of a weight lift than the rest, that implies need for variable resistance training rather than training in which the resistance is consistent across the movement. This guy says he found out about this stuff while researching how to train for bone density and tendon strength, rather than muscle size, but found muscle size and strength benefits too.

[@ghassan_alsalhi]

So train only that's strong lift ?!!

[@afterburned06]

OK well if what he's saying is true then wouldn't that pretty much be what resistance bands do. The more they stretch the more resistance they put on the muscle right? I would say bowflex but I don't think it works like that bc the bows bend so the weight doesn't really increase after a point, it can actually get easier the further you go or maybe that's just the 7x strength you're feeling at the point where it gets easier.

[@wills2552]

It makes perfect sense in terms of the variability of your strength as you perform the exercise and the chains used by powerlifters is a great example, body builders have been using cheat reps and partials for years to work around the weakest part of the movement.

[@shelbyglennturnerjr.1601]

I believe it was Ken Hutchins, Super Slow (cica 1982), who came to much the same understanding. He recommended cams to mimic the "power cycles" of the range of the movement. Part of the focus and where it seemed to lose popularity was the incorporation of 5 second concentric and 10 second eccentric reps with fatigue between 5 and 8 reps(ya, not comfortable). This is from memory so it may be off a bit. Great talk!

[@palashkale]

It makes sense, it might be better, but I don’t have access to advanced equipments for variable resistance, and there’s no way traditional weight training does nothing, most people have achieved significant results with standard weight training, but they feel like they got no results due to two main reasons, first most people have significant bodyfat which hides aesthetic progress and second people have unrealistic expectations of transformations due to social media and Movie stars 😅

[@rickcampione1737]

Great video Dr. J! I am north of 55 and have transformed my body using X3. A weightlifter all my life, it took me all this time to get the physique I wanted through X3. Did weights, (hurt joints shoulders and all), bowflex (small results) and finally X3, THE game hanger. All you naysayers, no harm in trying.

[@fernandoz2023]

After Covid happened, I was introduced to bands by KZbin channels. And I loved how I felt with bands. But then some KZbinrs started to say that bands were useless because you had to train muscles in their most stretched positions. So you got to go back to the gym after all. I didn't and haven't. Because I have seen the good results I got with bands. This video just gives me more confidence to keep training at home with my beloved bands.

[@jacobfuller9893]

Some of these folks don't know anything about OsteoStrong (that's what he's talking about initially)... the force generation is WAY beyond weights. I use it as an add-on... I'm able to load 3000 plus lbs on the leg press position, 2000 plus in a deadlift position, 1500 plus in a chest press position, and 1000 lbs in the core crunch position. You cannot achieve this with weights safely at these multiples. The results are far superior for bone density than just weights - and it also helps build strength. My mother raised her grip power by 500% doing JUST OsteoStrong as well... and she's nearly 70. That blew me away completely. And into the next subject about variable resistance - X3 is a phenomenal system for muscular development. I would have doubted it as well in my 20s when I was a gym rat. But now at 40 I am right back to that level and more after 15 years out of the gym. Two years of training at most two hours a WEEK... most often less. When he says other training is a waste of time... that's a bit of a hook to catch attention... yah sure you can absolutely go to the gym and get fit. It just takes a LOT more time than the X3 system.

[@JaquishBiomedical]

That is wonderful to hear your mother's grip power increased by 500%!

[@jacobfuller9893]

@@stevenbuchholz8865 : I own and use the X3 and I have for over two years and I'm real. So do several of my friends on my recommendation. So does my son. It works with very little time investment. That being said... it is fast but NOT easy - you train to absolute failure every workout every time. There is no gimmick - the science is all there as well. I'm a real guy that really uses it. If you still don't think I'm real Google my name - you'll find me due to my business 😅 I've been talking about it in my Facebook since I started on it as well so all the records are there. Before and after pics shared. You can find them if you look. 1000s of people know me and have seen me before and after for that matter. It's the real deal.

[@robolioharun]

It's not a shortcut, it's called technology. Did you send a pigeon to deliver your last message here?@@stevenbuchholz8865

[@santiagodominguez2522]

I have practice fasting since l was 20years old l can tell you l have fall a few times of tall buildings in construction and never broken a bone.

[@MochaZilla]

Harness up buddy lol

[@bobp040653]

How high is tall?

[@ardumus]

I read his book because I thought Dr. J was a hack and just trying to sell a product. My plan was to mock him then go lift weights in my home gym. I read it twice and bought an X3. Very compelling arguments he actually references to studies. Will be buying the book to read again later.

[@CalisthenicsRunning]

That's why I do Calisthenics and have been consistent for 11 yrs and counting. My name is Will De Leon and I'm 51 yrs strong.

[@Exposetheluciferianagenda]

I do calisthenics and the X3 with some HIIT weighted rope jumping at the end of my workouts. I’m 43, never felt or looked better in my life. Powerful combination of training disciplines

[@EXCELSIOR_INC]

I worked this out years ago for arm wrestling, as that was a big deal back then I used a spring from a MacPherson strut out of a car And would chain it to a 2 x 4 table I built, and secured to the table with a chain And wrapped the chain around my hand that was attached to the other end of the spring Then I would arm wrestle the car spring, so the more I pulled on it the more it pulled back and the harder it got I built arms like you wouldn't believe I always wondered why no one ever invented springs to workout with vs free weights

[@woffordwolf2071]

In AW we use bands too.

[@robertmyers7542]

Doc I absolutely agree, only .01% can achieve bone growth through weight lifting. Every human can build muscle by weight training. It’s not that people don’t change or they look the same, it’s that they don’t have a clue what their threshold is or how to build that threshold by being miserable as hell. Cause that’s where the difference occurs. I’m not talking cation to the wind, I’m talking about pushing the limit for each individual all the time and changing the training regime every 3-4 months with some time off in between. Then on top of that proper sleep and the discipline to change eating habits. Not diet, not temporally eat this but forever choose a way of life. The real problem for 97% of all Americans is that they lack the discipline and desire and well we are a bunch of babies now, in capable of excepting criticism, painful moments that would last weeks on end, self-inflicted, in the world to get up again, and again to live the same boring life or so it would seem. These are the real failures. But I also agree that some people are just genetically gifted no different than some peoples brain’s naturally absorb and calculate faster. Definitely going to give your way a shot for a four month period to see for myself, but bottom line is the WILL to finish and the guts to make it hard.

[@joshglenn7091]

There's studies that have identified "non-responders". People who can not experience fitness gains. No cardiovascular improvement, no strength building or muscle building, despite supervised regular fitness workouts while reaching target heart rate for predetermined time, and lifting to failure consistently multiple times weekly over 6 months.

[@davorzdralo8000]

@@joshglenn7091 no, there are not. Please cite your source.

[@yassenredwan8297]

@@joshglenn7091 I would like to know your source, please. What are you saying literally means that those people "are not humans"! we survived the last billion years by the ability to adapt to the nature we are in, thanks to how our muscles and bodies are built to change and adapt to nature.

[@godbacchus]

Studies have shown that each heel strike produces a force that is equal to 3 - 4 times your bodyweight. For a 150 pound runner, this means that each heel strike will generate approximately 600 pounds of pressure.

[@goatmonkey2112]

It's an exact description of an ARX workout. The resistance adjust instantly throughout the whole range of motion. The computer even shows you a graph of your leverage/strength through the range of motion.

[@JohnJaquish]

ARX is a great example of the spectacular superiority of variable resistance.

[@ThatKa5p3r]

at $43,000 per machine@@JohnJaquish

[@landonb448]

Gyms hate variable resistance. Why? Because you literally don't need a gym anymore after investing in your band and bar system.

[@MiteshDamania]

Where do I find a variable resistance gym?

[@landonb448]

@@MiteshDamania in my bedroom, look in the sock drawer

[@MiteshDamania]

@@landonb448 I see the x3 is a bar with resistance bands

[@JohnJaquish]

@@MiteshDamania there are a handful of powerlifting gyms that use variable resistance. But they are few and far between. There’s only about 10 I know of in the United States. Westside barbell was one of them before they close, and they broke 200 world of strength records just out of that one single location.

[@JohnJaquish]

@@seed.planted it was the core of their programming, but they still needed to do the lifts with no variable resistance. They’re training for a sport, and they need to practice that actual sport. Maybe a better way to phrase it is they used variable resistance to get stronger, they used regular weightlifting as a skill building mechanism, so that they would have the neural pathway readily available for their competition events.

[@timgorski]

Please fire those camera operators

[@robinbogaertsofficial]

XD

[@lfsalguero]

Thank you for sharing this variable resistance information and giving me the opportunity to see a new path and perspective to strength and hypertrophy training. Also, for giving people with osteopenia a chance to restore their bone density. 👍🏽

[@maxwellpetit8302]

Please share some of the specifics of this evidence you speak of repeatedly. I think it would strengthen the quality of your presentation.

[@ValeStuff]

Title is click-baity but I guess we're on youtube. Should've been called "Importance of Variable Weight Training". In addition to bands and chains - partials are great.

[@JohnJaquish]

Agreed. Unfortunately, you don’t get clicks if the titles not exciting.

[@boydmccollum692]

Let us pay our respects to the Godfather Louie Simmons for bringing accommodating resistance to the masses. Rest In Peace.

[@totalnoobfishing1753]

Amen brother... Westside for Life

[@anthonylargeanus9401]

Reveeeerssse hyyyyyypers

[@totalnoobfishing1753]

@@anthonylargeanus9401 accommodating resistance !!!!

[@jimpoole6037]

As a physician I want to underscore for adolescent females to exercise, work out, drink milk or take calcium! Thickens bone cortex for future loss at menopause.

[@race890]

Milk is not natural & not drunk by many traditional populations.....and they were healthy

[@drkevingeiger]

Don't drink milk!

[@TomAmanda-c5v]

RAW milk*

[@Rob-me8vp]

@@drkevingeigerwhy not?

[@ccoodd26]

@@drkevingeiger Grass fed milk is healthy.

[@pricerowland]

A great example of the elite tendon placement is Jen Thompson, she's a woman of average weight and build who easily bench presses over 300 lbs. It's astounding.

[@zephyrr108]

I doubt that. Never heard of her.

[@pricerowland]

@@zephyrr108 It only takes 2 seconds to google "Jen Thompson powerlifter".

[@GardenKing-hy1es]

I've read some of his data and he has valid points. This guy has spent a long time developing his tech and is legit and noteworthy. Wish his stuff wasn't so GD expensive ! I would probably do it.

[@JohnJaquish]

It’s actually a low margin product. When you build strength training equipment that has to facilitate forces that are seven times greater than what we see in the gym, the cost goes up.

[@Movementmax]

This Excites me ! I think I’ve somehow stumbled upon this throughout my “fitness” journey . . Started bodybuilding in HS , then military training ( hated it ) , then did HITT/crossfit style for about 3 years , then Dove into Yoga , that lead me to “Movement Culture” adult gymnastics and Capoiera… Each discipline had different rules and I applied each dogmatically for at least 2 year each which have culminated into the way I approach fitness now . . Can’t wait to dive in and learn more , thank you for the thread ! I’ll take the bait !

[@undermuscled7381]

Excellent John, as you say variable resistance is not new. Nissan Universal equipment I used in the 80s had a variable cable and cam set up, to try and employ this principle. I understand what you are saying regards the fitness industry and it is subject to "fads".

[@plcdrummer6788]

Interesting, and no clue about the results but I will do more research! What I will say is from my early 30's on my lifestyle changed and I was no longer working construction, working out all the time, and doing martial arts in some capacity. Prior to then I was wiry because I didn't want to build huge muscles as a drummer! I just wanted to be in shape, and I was doing a lot of dumbell reps, calisthenics, stretching, etc. which did the job......Early 30's on I did moderate exercise and I lost tone, plus I was eating out more, etc. I went to to one job location for 4 months and I joined a true weight lifting gym through people I met. They helped me train and I worked out everyday except Sunday and I absolutely made gains, and they were noticable. But after 4 months I left and and couldn't continue and then I was home more and did a program there for months just lifting with a bench. Again I made significant gains but injury crept in that has been the cycle from 50 on!.....My point being that personally I always did well if I was dilligent and controlled my diet. But to keep that lifestyle up, and you have too, is rough. Possibly bands will work well for me now in my mid 60's. We'll have to see?

[@luckylanno]

Makes sense. I think everyone that has lifted weights understands that it is harder when your muscle is stretched. Hopefully gyms will start having machines with variable resistance one of these days.

[@dvdgnz1]

easy fix, keep the set going in the stretched partial range to failure or close to it.

[@baronmeduse]

They've had them for about 45 years. They're called Nautilus.

[@karamarie7646]

@@dvdgnz1 what is this technique called?

[@dvdgnz1]

@@karamarie7646 stretched partials is all I call them. If I can still move the weight, even if it's a half or quarter rep, I keep the tension and burn going.

[@karamarie7646]

Thank you!

[@peterp4753]

It's all about nutrition...it starts with proper level and strength of stomach acid to correctly breakdown and absorb minerals in your body. That way your bones will stay normal when you get older.

[@JohnJaquish]

The election was not about bone density, the bone density reference was to explain how I discovered the ratio of variance that is required to build the maximum amount of muscle.

[@NateB]

That’s been my limiting factor.

[@HealthHorror]

Good food for thought. I have used the X3 bar for 4 years now. I take it to Bangkok with me every time I go and I have no need for a gym.

[@piotrjaczynski1697]

It's very interesting, there are parts of movements which are not challenging at all. I will definitely not stop going to the gym, but I will try to apply variable resistance more and more. It would be good to see some pragmatic examples.

[@laramr1]

This is how a BowFlex works isn't it? The weight bands develop more resistance as you bend them?

[@Coffeeanddonuts]

Pretty cool. I kept thinking about my old bowflex. That was an awesome machine I got so strong in a different way than lifting weights at the gym. It was really good. My soloflex was good too. Total gym was good in a different way.

[@russjohnson6396]

It sounds like you are describing Nautilus type exercising machines. They have a spiral type wheel that the weight-lifting cable/tape wraps around. I used these in a gym in the early 1980's. Is this the same idea?

[@Claus-dx2qy]

Now clap your hands everybody ... this guy is absolutely right! Two out of three U.S. adults are overweight or obese.

[@matthewlawrencescigousky]

Variable resistance is fantastic but saying weightlifting is a waste of time when it brings enjoyment to someone is a bit off. I see exactly what you are getting at not sure why throw weight lifting under the bus. You can lift weights with variable resistance (ie bands). Always great to hear other perspectives and potentially incorporate them into your training.

[@jnab0]

I watched the entire thing and I liked learning about the benefits of variable resistance, but honestly don't understand how he came to the conclusion that "weight lifting is a waste of time".

[@salvadorcastro925]

Getting a workout in, everything that goes into it

[@spencerjones8269]

I mostly heard "muscles follow tendon health"... And variable resistance is a great tool

[@TheRealTJErnie]

What type of band resistance training are you suggesting? Where do I look into it?

[@JohnJaquish]

Check out the rest of my videos

[@MarioMontecillo-p2b]

I have scoliosis (metal rod in my back) using primarily dumbbells...if I switch to XBar.. will I loose muscle nearing senior age?

[@321mach]

Love his program. I've been following him for 3 1/2 years, down 8 inches on my waist and am far more muscular. It's the longest I have been able to follow any system or plan, and have been able to adjust it to work around and heal some shoulder and back problems.

[@codniggh1139]

Where can I find his program?

[@JaquishBiomedical]

www.jaquishbiomedical.com/x3-program-preview/

[@santanacorreia]

That story about the tendons insertion is a bit hard to understand. Were can we read more about it?

[@DimitriTheBarbarian]

What is your waist size??? I hope it’s 28

[@DJEzraLive]

From someone whos life was saved because I learned how to lift, I very much disagree with your statement. That said, Im also open to new ideas so Im curious what you're selling.

[@channel-nv9xc]

I've never seen it as VR training vs weight lifting. I've always gotten a lot of benefit out of both in phases. In fact, I often get the best of both worlds with accommodated resistence training (things like banded deadlift or weighted banded jump squats). They don't do the same thing, and you get different kinds of results. I do weight training to be able to lift heavier things. I then take my increased strength and do VR/AR training to convert it to more speed, power and explosiveness. They're a good 1-2 punch (literally). I couldn't be where I am right now without using both training methods. That doesn't mean EVERYBODY needs to do both. But everybody should decide how and where they want to improve their fitness and pick the training modality that best accommodates that.

[@lanaar2]

If you put more weight on a squat or bench press and do less range of motion is that variable resistance?

[@manapotje]

No because nothing is variable here. It's just a partial range of movement.

[@lunam7249]

no

[@CrniWuk]

You would have to do squats with bands or chains in a full range of motion. That would be a variable resistance training. And it is not a new thing. This has been around in one way or another since the 80s for different kinds of sport. From strength training to body building, you name it. But only very few gyms even have such equipment to begin with which is somewhat of a problem.

[@Oilfieldscout]

Tendons and connecting tissue is necessary for carrying you into old age. You can have large muscles and not be strong.

[@stephenyoutubin4476]

Calisthenics is top dog in my opinion.

[@cjzanders5430]

Isaiah Rivera increased his vertical from 25 inches to 50 inches with power and hang clean weights. If VRT can come even close to this, I'd definitely consider it.

[@anon5041]

I stayed around for the osteoporosis story but left with a bandaid

[@NDemanuele1]

I wish he demonstrated how X3 works instead of this lecture, no offense. It just would make more sense. I'll look it up.

[@JohnJaquish]

It was supposed to be an unbiased, lecture about variable resistance, and it was. If I did a demo with a product that I invented, there would clearly be a conflict of interest, and the organization never would have published this lecture.

[@timhsu5535]

Respect what the Doc said and I saw my own result thus end of discussion.

[@Alan_Duval]

Training day for the camera folk and/or producer/editor?

[@grapeshot23]

I might have missed it, what is the recommended course of action? Bands+barbells?

[@Andre-Nader]

I am guessing it is using the X3 system he created. It is some bands, bar, and foot plate.

[@JohnJaquish]

I talk about all different types of variable resistance, and don’t recommend anything in particular, I just say the pros and cons of each.

[@tomcha75]

Reminds me of an old Nordicflex machine I had decades ago with a fly wheel that gave more resistance the harder you pushed. The only "negative" was that it didn't have any negative resistance.

[@onomamou77]

I’ve used this, still have it sitting in the attic

[@SaveTheBiosphere]

@JohnJaquish - how would I find out if I'm one of those people with the further out insertion points for muscles?

[@JohnJaquish]

An NFL player told me that one summer when he was 16 years old, he put on 20 pounds of muscle by mowing lawns as a job. The people with this genetic anomaly end up being muscular almost no matter what they do. If that sounds familiar, you are probably one of the elite.

[@joeycfitc2833]

The bands used along with the machines simultaneously works. Try chest on a smith machine with plates and bands. The results are outstanding. Fact.

[@JohnJaquish]

You get it dude.

[@morpheus246]

this reminds me of different grappling martial arts training such as wrestling and judo. they use a lot of resistance bands in their drills even with strength training they might attach a band to a barbell with some weight an do certain workouts.

[@GaddielQuayson]

I need help. Does that mean I should use body weight only, elastic bands or what exactly?

[@SimonEdwardJohns]

Some resistance exercises get easier towards the end of the motion, like a dumbbell press, though many exercises become more difficult, like a lateral raise, and a cable fly. Am I missing something here?

[@andreleblanc7616]

@JohnJaquish I am a 65 year old male and have seen amazing results with Bowflex power rod machine, would this be considered a variable resistance machine?

[@JohnJaquish]

Yes! They did not get the ratios, correct, so you could do even better with a higher ratio approach to variable resistance

[@Kruse1]

Interesting. How about partials? Would progressively heavier partials with progressively smaller movement from full extension have the same effect?

[@JohnJaquish]

No. you need a full range

[@stephenweil5648]

@@JohnJaquish to stimulate bone density?

[@JamesHolden-t9s]

@@JohnJaquishwhy do you need full range? Studies show partials are very hypertrophic!

[@jeyanthkrishnan]

Fast bowling in cricket puts as much as 8 times the body weight on the ankles on landing at the crease.

[@captaindrywall]

In the 1960’s Author Jones invented nautilus machines with a cam to change the weight as you move it. He also spoke of muscle belly that is the attachment point of the tendon

[@danielseddon6138]

I would love to hear dr mike isratell on this

[@aaronshafer5513]

I like your presentation. Just a little tip for you going forward. I would focus on the positive. I.e the data and research showing the difference between variable resistance and conventional methods. I found tremendous success by focusing on the mind muscle connection along with slow eccentric focused lifting.

[@mindstrongtraining]

Complaining about the video, but only because it seems like your camera person is drunk and hasn't had a still shot the entire video. :)

[@JohnJaquish]

Yes. Those guys were less than great.

[@davidpowellseattle]

Is this like the old Nautilus machines from the 80s? Variable resistance, etc...

[@derricksmith6104]

I used to own NSP Nutrition (Vince Gironda); foundation of which was a maverick in the industry. Can you give me more info on this subject, please? Thank you

[@sleddog8]

Nautilus and Cybex machines were based on these principles. To what degree are they in sync with modern research?

[@JohnJaquish]

Great question, they did not get the ratios correct from weaker to stronger range. They didn’t have the same amount of research that I did just because there was a larger research library on variable resistance when I started.

[@jamesgilmore1684]

Anyone ever heard of OsteoStrong? Machines that work your bones using isometric exercises. Really works.

[@JohnJaquish]

They are not isometric, but this is correct. That’s my first invention.

[@troybonner91]

This just makes physiological sense, even without the studies to back it up...

[@jacquedenney5846]

Women need to advocate to get their hormones checked, especially their testosterone! Not having enough testosterone leads to so many things failing in our bodies, such as osteoporosis. It is also why we experience higher rates of autoimmune disease. Ladies, I cannot stress this enough, GET YOUR HORMONES CHECKED and then find a doctor that knows what they are doing with HRT. It’s a game changer!

[@circa33]

Great to see the message getting out there...your research and X3 has absolutely revolutionized and transformed my fitness. Forever grateful for you, Doc!

[@JaquishBiomedical]

Glad you transformed your fitness!

[@CapitanFantasma1776]

Great talk Dr! I've been doing X3 for 1 1/2 years, and as soon as I heal from my double hernia operation (no fault of yours.) I'm starting up again. Can't wait! Thanks!

[@TheRealOMT]

Hernia is a symptom of severe cellular dehydration. ✌️

[@JohnJaquish]

@@TheRealOMT* could be, but you’re not wrong

[@emdblues]

​@@TheRealOMTwhat do you mean by that?

[@TheRealOMT]

@@emdblues KZbin is censoring my response. I guess they don't want us knowing how to heal hernias naturally it would seem. My best is advice is hydrate by drinking sea salt water, lots of it.

[@easymukbang3835]

it makes sense.. variable resistance drain train all levels of fatique of the body....

[@JohnJaquish]

Yes! Thanks for watching the entire video. The people who complain, I think they only watched 10 seconds of it, and comment without knowing really anything about the subject.

[@carameljenkins]

So basically SoloFlex stumbled their way into being on the right path the entire time.

[@JohnJaquish]

They have the ratios incorrect

[@steverapos3904]

People seem to love this band system - doesn't look like much but have to admit it seems to work

[@Squirrel-2551]

Curious how the X3 bar with resistance bands mimics the CABLE machines. I used to lift free weights when younger. Now in my 50s, I am only doing cables, for every body part. It's helping my arthritis.

[@WestLittleRockCF]

@Jaquish, Should anyone be lifting weights for any reason when something like Variable Resistance and X3 is available?

[@boneman1982]

So, if you like lifting weights can variable resistance help you lift more weight? Seems like yeah from your talk.