Thoughts on Using "1 Set" With X3

[@danbuckles2745]

I've been doing X3 for over 3 years and i can say when I lifted weights, I got bigger but not necessarily stronger. Lately I started drop sets with 15Lb and 35lb Serious Steel bands. Instead of using the white for the tuff overhead press I use the 35 plus 15 and when I get to a point, I can't push more I drop the 15 and push on. I find I'm progressing faster and started incorporating this idea with other exercises. I really enjoy your take on things and actually bought a Vector belt and can't wait because I'm tired having to work with the bar on my shoulders and like the fact of doing split squats and squats without the dam bar pressing on my thumbs and feeling the pressure on my back. 40 reps with squats are a real cardio happening and find you are done before you get to the goal.

[@Mr2004MCSS]

When I first got the X3 back in 2018, I tried the one set to failure for about 8 weeks before I quit using it. I felt like I was losing size and I also got bored by doing only the 8 exercises in the program. Fast forward to early 2022, I was very burned out on working out and had very poor motivation but still needed to do something. I picked up the X3 again but instead of one set to failure, I did three sets of between 10-20 reps. I liked this program much better and have stuck with it still to this day though I occasionally substitute other exercises using door anchors, handles, and bands. I did end up getting the Harambe equipment soon after starting this program which I prefer and only use the X3 when I travel. A lot of people claim the one set to failure works for them but its not for me unless I'm really crunched for time or just have a severe lack of motivation for that day.

[@hybridresistance]

I'm right with you there.

[@WizzdummHeadley]

Many people mistake a size decrease doing this type of training when in fact it really is just edema-fluid retention that comes with more volume however over time you'll find that you will look & be bigger in a flaccid state with HIT training, you've just got to give it a little time-patience.

[@TomOhle1]

Great video Mike - couldn’t agree more. I’d also add to your comment that when are targeting our one set max, often times we are at the precipice of where we are struggling to maintain form for the full set and often times failure sets in AFTER form has already failed and we risk injury e.g. deadlifts, squats etc... I’m probably a little more sensitive to this than others, but if you carry any injuries, targeting a multi-set routine (for me anyway) works best because I’ll typically start with a band or weights that allows me to get 3 sets. That in turn often allows me to better control my form and in my case better control any potential issues. As your buddy from natural bodybuilding mentioned, train the muscle not the joint! BTW again, awesome content Mike. Keep it up bro!

[@hybridresistance]

Excellent and important points Tom. Everyone has different needs and accommodations for various equipment.

[@smokinjoeblues]

What do you think about using a rest-pause protocol with the X3? Here's an example: go all out on the first set until failure, take a 20-second break, hit the second set until failure, another 20-second break, and finish up with the third set until failure. This way, you can squeeze in more sets without making your workouts overly long. I'm interested in hearing your thoughts on this approach. Great videos!

[@hybridresistance]

I personally do love that approach and use it myself with these set ups. I actually love rest-pause in general.

[@loulopez554]

When you watch what actual failure is according to the hard core HIT trainers it's more intense than many might think. It takes much concentration and discipline to perform a set like they do.

[@hybridresistance]

Definitely. I also think getting to and defining "failure" can be different depending on the mode of resistance training.

[@loulopez554]

@@hybridresistance for sure.

[@GGhostStudios]

Taking the muscles to failure is always going to produce results. Pushing harder each time, just increasing mechanical tension each time is going to produce results. How ever, pushing threw your previous failure points is exhausting. Also requires more recovery time for sure. But it Also builds strength. How ever if your goal is just body building, not strength training, then super setting I think is a quicker better option.

[@eladmitchell752]

absolutely, tension is tension so i think 1 sets are affective just like weights,total gym etc,especially if yr warming up like dorian did before that last set to failure,i do more working sets with my diy x3 and weights,but maybe ill try it for a change,its different program which could trick one into more muscle growth,great subject mike👍

[@carlosfarias6012]

Thank you for this video, I tried the 1 set to failure but it wasn’t very enjoyable. I will start doing 3-4 sets total body 3 times a week. The X3 really is a great tool and I’d like to be able to enjoy the workouts, lol.

[@briand5047]

More importantly, what are your thoughts on balcony workouts? Nice view!

[@hybridresistance]

One of many perks of resistance band workouts.

[@josephshatrowsky]

Thanks for the vid. I suspected that one set wasn't enough. I do two sets personally. But I have weights and calisthenics and other things I do. X3 is part of it.

[@WizzdummHeadley]

One set is definitely enough if performed correctly besides more lesser intense sets are not the equal of one properly performed set.

[@Clarkssman]

Dorian Yates called it (one set to failure) but he did 2 (warm up sets) then last set to failure. that sounds a lot like 3 sets to me. barely any difference than doing 3 regular sets because most people are struggling at the end of each set anyway.

[@sportbilly6329]

But the context with Dorian was static weight I wonder if this is different with variable, I think that’s the issue with some of the comments they are comparing routines done or what they did with static weight, I think just like nautilus if it’s variable 1 set to failure if done properly especially with X3 diminishing range it’s really all you need

[@franzhulk2947]

im using 2-3 sets each set near failure just last one to failure, gives me a way better feeling. also i like working out and i dont train every muscle each other day, mostly 1x per week.

[@SultanKhan66]

I have the X3 and I agree with you. I use the bands and the bar as if it were weights. I was a gym rat for almost 40 years. With the bands i use the same exercises, same rep range as I did with the weights. If I were losing size I would definitely go back to the gym but I've had much success with the X3 system. I don't do the one set to failure because I always felt you needed some volume (maybe 9 or 10 sets per body part and train each body part twice a week) when it comes to exercise. One set even to failure to me isn't enough.

[@hybridresistance]

Thanks for sharing that. Could simply be mental/preference, but there's something to more volume I just like.

[@ivi244]

Bought the x3 and getting ready to return it now. The bands and bar are great, but I haven’t found a full need for the platform. With that being said, I can probably build my own set up closer to $250 vs the $500.

[@13Ambro]

I got my X.3 today and started training with it. I did the one set to failure on a few exercises, but didn’t feel good afterwards. Kind of felt nauseous and lightheaded. I mean I really pushed myself to try to go to total failure in the three zones as recommended by the system. I don’t think I’d be able to train like this six days a week. I have always liked the higher volume so I might just use the X3 bar similar to how I’ve used weights: doing 2 to 4 sets per body part based on how I feel that day. I should mention that I also trained full body rather than split the workout, which is even more reason why going to full failure across body parts in a single session would be a bit much for me. And I couldn’t even imagine doing this on something like squats, or deadlifts. I would gas out or pull something

[@13Ambro]

Update - six month later. I guess it just took some getting used to. I used the one set to failure most of the time for the first couple of months and then sort of mixed things up a bit. I definitely did not go to all out failure on deadlifts because it was just too taxing but pretty much all the other exercises I managed to get to failure. I put on about 12 pounds - most of it seems like it’s muscle And joints feel good. I do occasionally mix volume and do multiple sets for a few weeks, but then return to one set to failure with higher frequency and just rotate sessions every few weeks or so between volume and intensity.

[@thesilvergamer8723]

I lost size/strength with one set. I prefer drop sets where I do my one set to failure including half or quarter reps like Dr. Jaquish recommendeds and then go to the next lower band and repeat to failure. I definitely feel the burn and think it aids in hypertrophy.

[@luchiayoung]

Yes! I enjoy lifting more sets. That is what I enjoy! I enjoy my longer time lifting. 10 minutes? That is not what I love.

[@WizzdummHeadley]

It is NOT about what you love it's about being logical/efficient with training.

[@ked4864]

For travel -- is that $70 bag worth it? Or just throw it in a duffel bag, good enough?

[@hybridresistance]

It's really a novelty in my opinion. Certainly could just throw in these in a bag. But I do like for sure.

[@ernielambert7419]

Everyone seems to want to avoid the One Set with these, without actually understanding what he says to do. There are several aspects which makes this different, and according to him, makes it work. First, use heavy bands. The ones he shows are heavier than your typical "do 20 reps with" bands. Secondly, go SLOW. Watch his videos. Slow up and down. Third, use the fact it's variable resistance. So after maxing out with full range, cut the range down, which uses a different part of the resistance curve. Most people want the part where the resistance is the most (full contraction) but this is different. And Fourth, if you continue after full ROM failure, you are emphasizing a different range of the muscle. Research shows that exercising the stretched part of the muscle, not the contracted part, is better fr hypertrophy. Think of going to failure with DB Incline Curls, and then, even though you can't do full ROM reps, just stretch it out behind you and continue with half then one third reps, always using the stretched part of the movement. This seems to be why he thinks one set is enough. But...most trainers think that this kind of effort, like drop sets, Myo Reps (Renaisance Periodation/Dr.Mike), etc require more recovery. The Mike Mentzer HIT requires up to 7 days or more. But Dr. J does 6 days a week. Upper/Lower/Upper/Lower/Upper/Lower, one day off, I think. This seems counter to the HIT thinking. Or even the Upper/Lower twice a week split. Something to think about.

[@hybridresistance]

Thanks for that comment my friend. I've been experimenting back with the 1 set and HIT in general recently myself. Stay tuned with an interview I did with Dr. J, we get into this.

[@Clarkssman]

I cannot figure out how you wrapped that band for the tricep push downs. how is that staying behind your back. I want to try it.

[@hybridresistance]

You can that here kzbin.info/www/bejne/q2WmpH18i91qY8ksi=vDp2K1XkRLXOjMXX&t=1817

[@mattmatt6906]

If i can do more volume, might as well. I can go to failure, and after 3 minutes, ill surely be able to do at least half of what i did before.

[@lyndonpung1534]

What do you think about dropsets. Moving down to lighter bands each set, would that work with going to absolute failer?

[@hybridresistance]

I love dropsets. Just have to be careful not to overdo them and use them all the time.

[@countbelisarius9742]

Jaquish’s PhD comes from Rushmore University, which per Wikipedia “is an unaccredited institution of higher learning offering online degrees in a variety of business-related fields, exclusively via distance learning. It has been described as a diploma mill, providing illegitimate academic degrees and diplomas for a fee.” Caveat emptor.

[@hybridresistance]

I definitely heard that, but I watched some interview with him where they got into all of that and basically from what they were saying it is accredited.

[@WizzdummHeadley]

Guess that must mean he doesn't know what he's talking about!!!???

[@luchiayoung]

So???………….I am buying the product not the piece of paper.

[@WizzdummHeadley]

@@luchiayoung Yeah you go ahead & spend 600 on something I & many others do with a stick or pipe LMFAO!!!

[@countbelisarius9742]

⁠@@luchiayoungSo if he’s exaggerating his credentials, might he not be wrong about what he advocates? And why is his equipment priced at a premium? I would not buy from him as he comes off as a carnival barker. You may feel differently.

[@captainguns9761]

On a x3 only this week & I just can’t do a 1 set only . I like to go up in bands & then go to failure on my max band. 1 set would be if I was going to a party and needed a quick workout (to failure still) to save time

[@hybridresistance]

Can't beat the time saving for 1 set, that's for sure.

[@davidshelko4558]

I have one…can you take it through TSA and carry on or do you check it?

[@hybridresistance]

Here you go “We recommend that you put your X3 in a checked bag to avoid any potential troubles with TSA. Many TSA agents will stop travelers trying to carry on their X3.”

[@outtrigger]

i dont like band chest press with a bar, it feels awkward. do you have tips for these? i typically gravitate towards using bands with pushups insted

[@outtrigger]

also how do you train lats when you have no overhead pulling motions available?

[@hybridresistance]

For me with the x3 bar, it's really a matter of focusing more, keeping my elbow in, and just finding that groove where I'm squeezing more mid chest.

[@hybridresistance]

I still just stick to the bent over row if I have nothing else available and in general when I'm using the x3.

[@oldnatty61]

Damn that's a short bar!

[@dave8396]

Have you used the isokinator any more? Do you incorporate any isometric exercises?

[@hybridresistance]

Yes, I tend to use it on my upper body days at the end of the session. I actually did pack it on this trip, ended up not using it.

[@edwardnilsson5231]

James Grage recommends 4 sets -> 20 (light warmup) -10- (heavy) 10 (heavy) -15 (lighter) That fits X3, Total Gym and Weights in my experience.

[@EvelynAndEleanor]

Don't think I can mentally get past the part where a rubber band is cranking on your neck. Seems like that can't be good over time. Maybe just me?

[@hybridresistance]

I see what you mean, but it honestly doesn’t feel like much. A regular bar with 135 on feels heavier

[@iang8169]

With the x3 you are supposed to go to full rep failure, then 1/2 rep failure , then tiny rep failure, basically 3 types of failure . When you do multiple sets , are you going at least to full rep failure only or are you stopping before full rep failure? Except for arms for some reason , id lost significant reps and strength on all body parts when i switched to an all x3 program and got it back when i went tp a 50/50 or 66%/33% gym /x3 program. I think the x3 is more for a person who goes to the gym once in the first week , zero in the second week ,2 times in the 3rd week and 1 time in the 4th week and then switches to x3 4 to 6 times a week , then youll gain muscle and strength. But if you already workout 4 to 6 days a week in the gym and then switch to an all x3 program i think youll def lose muscle and stretch

[@hybridresistance]

I'm basically mixing it up the tension, range of motion, and intensity based on feeling. I'm aways (regardless of band tension) trying to drive as much stress as possible. Thanks for sharing your experience.

[@baylor3894]

I want one

[@hybridresistance]

Not tying to hard sell you, but now would be the time to consider it as it's their biggest sale now ($150) putting it at $399 which is what I paid. If you do decide, this link helps supports me and the channel. www.jdoqocy.com/click-100825257-13511487

[@YoWassupFresh]

I feel like every professional athlete around the world wouldn't be focusing on volume if one set was enough. PED's or not. Also, isokinator leaves me way more fatigued than X3 so thank you for that! (you should have asked for a promo code, I bought mine after your video.) Keep up the great work!

[@hybridresistance]

Thank you brother

[@williamhauser3686]

My issue with these bands is that there is zero resistance at the bottom half of any exercise. Also, I can't imagine how you're supposed to take a set of resistance band squats or deadlifts to failure.

[@mushshrap6471]

You can make up for lack of resistance in the bottom half by going to failure and continuing to do so through partial reps. By the end of your sets, you should barely be able to move the band.

[@joearcara5965]

I use the bands with Saga BFR cuffs. 4 sets per exercise 30,15,15,15. Very little muscle soreness compared to the gym, but excellent pump.

[@fink4569]

So I have a grabby bar and do 4 sets to failure. Psychologically I'm doing more sets so win in my books. I love the push/pull slit

[@timacosta1653]

In my opinion do what your body feels best! X3 works! parabands in my opinion overrated! they are good imo just decent.. personally I enjoy more original x3 bands, rubber banditbands, serious steel and rogue bands. I feel complete with a work out over an hour a day!

[@timacosta1653]

Heads up starting to have a change of heart on paraforce bands..starting to grow on me..i have to tweek it a bit..double looping the bands to get better resistance

[@awash7156]

The 1 set nonsense will show nice improvement for untrained people who otherwise wouldn’t work out because they can’t (or won’t) put in the time for volume.

[@awash7156]

Also, “Doc” Jacquish is complete fraud excepting his actual expertise which is marketing. Do your own research….he’s also a big baby that can’t have a conservation and instead will block and delete (even customers) who share honest discussion points…he can’t engage because everything about him is a fraud

[@markgiuliano9337]

Stick to the research, don't deviate. One set to failure.

[@hybridresistance]

Not saying you can't get results from one set, but there's a lot of subjective nuance to being 1 set to "failure". I'm not knocking x3, but I got plenty of people who have written into me saying the one set did not work for them (at least using this). Also, lb for lb, you got more of a consensus of research on multiple set ranges being more effective. I personally don't get dogmatic when it comes any resistance training camp.

[@tjc525]

The one set to fail is taken from mike mentzers. Philosophy who got this idea from arthur jones

[@hybridresistance]

I used to love reading old Arthur Jones articles.