X3 Bar Review (2024): After Years of Use, Here’s Our Honest Opinion

If you’re in the market for the X3 Bar, you’ve probably heard the claims — big ones. And our expert fitness equipment tester has owned the X3 Bar for a couple of years now, and he has thoughts — big ones. The X3 Bar is a resistance band system designed by Dr. John Jaquish, who claims that the system is more effective for building muscle than lifting weights. Not as traditional as the other best resistance bands on the market, this bar packs in some big claims.  In fact, the product’s name comes from the claim that you can build muscle three times (3x) faster with the X3 Bar than with traditional free weights, such as barbells and weight plates. 

In this X3 Bar review, we take a look at the claims made by the company from the perspective of a certified personal trainer and certified functional training specialist. Plus, I’ll detail our expert tester’s years-long experience with the product and how it stood up to our equipment testing methodology. Finally, I’ll outline exactly who the X3 Bar system is for and who may want to look into other home gym equipment. 

Jaquish Biomedical X3 Bar

Jaquish Biomedical X3 Bar

With four included bands capable of up to 300 pounds of resistance, the X3 Bar can be a suitable alternative to traditional strength training with free weights. The package includes a well-knurled barbell for added grip, as well as a convenient ground plate for easier bracing during heavy pulls.

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Main Takeaways

• The X3 Bar is well-made and is a solid option for people who travel often and want equipment they can bring with them. If you don’t have the space in your home gym to accommodate a full-size barbell and weight plate set, our tester says that the X3 Bar is a great option.
• The system is quite expensive for what is essentially a set of resistance bands. (The bands themselves are very similar to the Rogue Monster resistance bands, according to our tester). However, our tester says it’s worth it for the right person. 
• Jaquish claims that the X3 Bar is more effective than lifting weights for muscle growth, but that claim is largely unsubstantiated by peer-reviewed evidence, some of which suggests that resistance bands may be as effective (but not necessarily moreso). (1) 

X3 Bar Specs

Who Should Use / Who Shouldn’t Use the X3 Bar

After a couple of years of using the X3 Bar, our tester — who has tested dozens upon dozen of pieces of fitness equipment — doesn’t think it can truly replace an entire gym for people who are used to training with multiple types of tools. 

“While it’s possible to work out only with this product, I think that people who tend to become bored quickly would probably have a tough time training consistently with only the X3 Bar,” they say. However, they point out that the X3 Bar is a great fit for certain people, including frequent travelers and small apartment dwellers. Because of the barbell component — which is a simple barbell attachment, rather than one of the true best barbells in the traditional sense — this package is more versatile than many resistance band sets, which leads our tester to award the X3 Bar a score of 4 out of 5 for versatility. 

Recommended for:

• People who travel frequently and want to train on-the-go 
• People looking to build muscle with limited equipment 
• Endurance athletes looking for a simple strength training system to support muscle mass and joint health 
• People who need to invest in the best compact exercise equipment due to a lack of space

Not Recommended for:

• People who participate and/or compete in sports like Olympic weightlifting, CrossFit, or Hyrox
• People who don’t need 300 to 600 pounds of resistance 
• People under 5’3”, who might find the bands too long to effectively perform certain exercises 
• People with latex allergies (if you have an allergy to latex, we recommend Fringe Sport Resistance Bands or DMoose Fabric Resistance Bands)

Our Experience Training With the X3 Bar

As our tester explains, you can do most exercises with the X3 Bar, making it suitable for full-body workouts. With it, you mimic a lot of what you might do in a full gym, complete with the best adjustable dumbbells, a barbell, and weight plates. That includes compound exercises like the chest press, overhead press, squats, and rows, as well as isolation exercises like biceps curls, calf raises, and triceps extensions. 

“I love that this one compact product allows you to do most basic compound exercises, plus a lot of accessory exercises,” our tester says. “It’s somewhat of a challenge to figure out how to target certain muscle groups, though, when you’re used to working out with free weights, cables, and machines.” While you can certainly create an effective exercise program with the X3 Bar alone, there is a learning curve. Once past that, though, “it’s absolutely an effective resistance training tool,” per our tester. 

Mostly Well-Made Bands and Hardware 

The resistance bands themselves are well-made, our product tester says. “I’d compare the X3 Bar to any high-quality resistance bands, and truthfully, I can’t be sure these aren’t made in the same factories as a lot of top-tier bands,” says our tester. They’re 41-inch-long looped latex bands and feel sturdy, strong, and long-lasting, they say. (See our guide to the best pull-up assist bands for more great resistance band options.)

The system also comes with a small barbell and a floor plate, which, in the opinion of our tester, are the real selling points of this product. The bands connect to the barbell, allowing you to complete exercises such as deadlifts, shoulder presses, and front squats — a rarity with resistance bands. The floor plate secures the bands to the floor. 

“The bar and plate are relatively well-made, but the end caps on the barbell keep falling off, which is minor but annoying,” says our tester. “The plate I have is a hard plastic, though the newer ones are made of metal. Either way, it doesn’t change anything about the training,” they say. In the end, they say the product is worthy of a 4 out of 5 score for durability. 

Uses the Body’s Natural Strength Curve 

Notably, the human body is not equally strong in all positions: There is a strength curve. Joint position plays a significant role in force production potential — how much weight you can move in a given position. That potential is greater in a specific range of motion during any given movement. (2)(3)

For example, your body is not capable of producing the same amount of force in the starting position of the deadlift as it is during the end range of motion of the deadlift — during that last squeeze before lockout. The X3 Bar (and any other resistance band) takes advantage of that natural strength curve, forcing the neuromuscular system to work harder (due to the band being more stretched out) in those naturally stronger positions. 

Jaquish claims that this variable resistance therefore leads to more effective muscle growth than training with your favorite barbell and the best weight plates — but research has yet to prove this claim correct. Variable resistance certainly has its benefits, but there’s no black-and-white data supporting the idea that resistance bands have immensely greater muscle-building potential than free weights. (1)(4)(5)(6)(7) If they did, the best bodybuilding athletes would train primarily with resistance bands. 

Some research has indicated that variable resistance is equally as good at increasing strength (not muscle) as constant resistance training, while other research suggests variable resistance may improve maximal strength to a slightly greater degree. Additional research indicates variable resistance training as helping elicit specific outcomes, such as velocity or power. (1)(4)(5)(6)(7)

In other words — this is likely to be a very effective strength and muscle-building tool if you’re using it to properly challenge your muscles. But don’t take every claim on the box as a guarantee — the science is more complex than that.

High Rep Counts 

One interesting thing about the X3 Bar system is that the workout program instructs people to perform 15 to 40 repetitions of each exercise. Essentially, you’re supposed to start with a band with which you can do 15 good reps; progress to 40 good, solid reps using that same band; and then go back down to 15 reps using the next-heaviest band. 

While this plan follows the basic principles of progressive overload, it’s certainly not the most time-efficient way to train, especially if you want to build muscle. As a certified personal trainer, I’m no disciple of any specific rep range — research has debunked the idea that you can only build muscle in a specific range. (8) But I must say that free weights can get you to the muscle-building point of fatigue much faster than 40 reps of resistance band training can — and that might be the key to helping the average person stick to a workout program more consistently.

Training Program and App 

X3 promotes a 12-week program with a classic push-pull split. It’s broken up into two parts: weeks one through four and weeks five through 12. During the first four weeks, you’ll train four days per week; during the last eight weeks, you’ll train six days per week. 

One of our other product tester who tried the X3 Bar for 45 days says the program was their favorite part about the whole experience. “There was absolutely a learning curve, but I was thankful to have the app and the program because it made it easy to know which exercises to do with the bands each day,” she says. She rates the programming with a score of 3.5 out of 5, noting that it’s helpful but repetitive, and that there could be more features as far as accountability and progress tracking. So, it’s not the best workout app out there, but it’s still worth a try.

What to Consider Before Buying the X3 Bar

Price, progression potential, and variety are the primary factors to consider before purchasing the X3 Bar. According to our product testers, working out with just the X3 Bar might feel a bit confusing or limited if you’re someone who previously had a gym membership with full equipment access. 

• Price: The X3 Bar is expensive, and there are other resistance band systems out there that cost less and might be a better option for many people. 
• Progression: Many people will be able to gain muscle using the X3 Bar as long as they push the intensity, but limited progression is a concern for stronger folks, especially without the extra Elite band. 
• Variety: The honest truth is that you might get bored working out with the X3 Bar as your sole resistance training system; variety is limited despite being able to work all major muscle groups. 

[Related: Best Resistance Bands for Seniors]

X3 Bar Vs. Competitors

The X3 Bar isn’t the only option for compact exercise equipment. Below, see how it compares to the Vitruvian Trainer+ and TRX suspension system.

Ordering and Assembling the X3 Bar

To order an X3 Bar, head to jaquishbiomedical.com and choose the option you want: Elite or Force. Remember that a Force bar is required for the real-time force tracking and data components. Once you check out, you can sign up for the X3 membership, which costs $14.99 per month, to follow the program. There’s no real assembly to be done: Just attach the bands to the bar and you’re good to go. 

Places to Buy the X3 Bar

The X3 Bar is only available from jaquishbiomedical.com. It is not currently available on Amazon.

Brand Reputation and Customer Reviews

I’ll be frank: I’m not a fan of the fact that Jaquish says that lifting weights is a waste of time and a “lousy stimulus.” We have mounds of peer-reviewed scientific evidence at our disposal that tell us, pointedly, that free weight training is beneficial not just for our muscles, joints, and bones, but also for our brains, disease prevention, and longevity.  

From the looks of it, the fitness community doesn’t seem to be thrilled about these claims, either. From Reddit threads to YouTube video reviews, there are lots of individuals who think the X3 Bar is a scam or hoax. While we wouldn’t go so far as to say that — indeed, we’ve used the product to train for years! — it’s true that the claims are overblown. Lifting weights is not a waste of time, nor is strength training with weights a lousy stimulus. 

Jaquish also claims that variable resistance is the most effective way to achieve fat loss, and to my knowledge, there is not even one peer-reviewed scientific article stating the same. In fact, I can’t find that claim anywhere except on the X3 website. 

Untrue claims aside, most X3 Bar customers seem to be happy with their purchase. And ultimately, that’s what matters. Reviews are overwhelmingly positive; however, since the only customer reviews are on the X3 Bar website, it’s impossible to tell if they are intentionally curated. But after browning threads on various forums — and corroborating with our own team’s experience — I can say with confidence that people do like the X3 Bar, despite it being expensive. 

Warranties

The X3 Bar comes with a 1-year limited warranty for the bands and a 5-year warranty for the actual bar. Jaquish Biomedical says they will repair or replace products with manufacturer defects within those periods.  

Final Thoughts on X3 Bar

The X3 Bar is innovative and smart, truly. It’s an excellent resistance training tool for individuals who travel frequently, live in small spaces, or simply don’t want to or can’t purchase an entire home gym setup with free weights. While it can be an effective tool for building muscle and strength and supporting general fitness, it’s important that consumers know that scientific evidence does not back up the claims Jaquish makes about the product. Nonetheless, our product testers have had positive experiences with the X3 Bar and would recommend it to people looking for a compact and lightweight resistance training setup.

X3 Bar FAQs

References

1. Andersen V, Prieske O, Stien N, et al. Comparing the effects of variable and traditional resistance training on maximal strength and muscle power in healthy adults: A systematic review and meta-analysis. J Sci Med Sport. 2022;25(12):1023-1032. doi:10.1016/j.jsams.2022.08.009. https://www.sciencedirect.com/science/article/pii/S1440244022002201 
2. McMaster, D Travis1; Cronin, John PhD1,2; McGuigan, Michael PhD, CSCS1. Forms of Variable Resistance Training. Strength and Conditioning Journal 31(1):p 50-64, February 2009. DOI: 10.1519/SSC.0b013e318195ad32. https://journals.lww.com/nsca-scj/fulltext/2009/02000/forms_of_variable_resistance_training.10.aspx   
3. KULIG, KORNELIA Ph.D.; ANDREWS, JAMES G. M.S.; HAY, JAMES G. Ph.D.. Human Strength Curves. Exercise and Sport Sciences Reviews 12(1):p 417-466, January 1984. https://journals.lww.com/acsm-essr/citation/1984/01000/human_strength_curves.14.aspx 
4. Lopes JSS, Machado AF, Micheletti JK, de Almeida AC, Cavina AP, Pastre CM. Effects of training with elastic resistance versus conventional resistance on muscular strength: A systematic review and meta-analysis [published correction appears in SAGE Open Med. 2020 Sep 9;8:2050312120961220. doi: 10.1177/2050312120961220]. SAGE Open Med. 2019;7:2050312119831116. Published 2019 Feb 19. doi:10.1177/2050312119831116. https://pmc.ncbi.nlm.nih.gov/articles/PMC6383082/ 
5. Lin Y, Xu Y, Hong F, Li J, Ye W, Korivi M. Effects of Variable-Resistance Training Versus Constant-Resistance Training on Maximum Strength: A Systematic Review and Meta-Analysis. Int J Environ Res Public Health. 2022;19(14):8559. Published 2022 Jul 13. doi:10.3390/ijerph19148559. https://pmc.ncbi.nlm.nih.gov/articles/PMC9317775/
6. Shi L, Lyons M, Duncan M, et al. Effects of Variable Resistance Training Within Complex Training on Neuromuscular Adaptations in Collegiate Basketball Players. J Hum Kinet. 2022;84:174-183. Published 2022 Nov 8. doi:10.2478/hukin-2022-0094. https://pmc.ncbi.nlm.nih.gov/articles/PMC9679182/ 
7. Shi L, Cai Z, Chen S, Han D. Acute effects of variable resistance training on force, velocity, and power measures: a systematic review and meta-analysis. PeerJ. 2022;10:e13870. Published 2022 Aug 17. doi:10.7717/peerj.13870. https://pmc.ncbi.nlm.nih.gov/articles/PMC9392455/ 
8. Schoenfeld BJ, Grgic J, Van Every DW, Plotkin DL. Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports (Basel). 2021;9(2):32. Published 2021 Feb 22. doi:10.3390/sports9020032. https://pubmed.ncbi.nlm.nih.gov/33671664/  

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