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Dr. J, the Tony Stark of the Fitness Industry, Encourages You To Unlearn What You Know About Exercise

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Valor Media


Written in partnership with Valor Media.

Good health should be the ultimate goal of almost every individual. Unfortunately, despite the High availability of health and fitness related information, it’s still hard to achieve optimal health, and seemingly even marginal health. When scientifically examining many of the recommendations pushed by the fitness industry one quickly starts to realize exactly why almost everyone fails. The available advice is for the most part, incorrect. Some of it is a miss read of research, other examples are so irresponsible they are borderline malicious, albeit most likely originating with the best of intentions.

This situation is what prompted Dr. John Jaquish to design with an innovative approach to promoting health. The inventor of the X3 Bar, a patented medical/fitness device, will revolutionize the medical fitness field. If you’re not familiar with his accomplishments, you can access his Instagram account or personal website.

Dr. J’s X3Bar is designed to develop the body’s absolute maximum strength and muscularity. X3 does so by delivering higher forces than one would use in a gym in different places of a given movement, where force creation capacity is greater for all people, therefore individuals go to a greater level of exhaustion and it is this, that triggers growth beyond what has been seen with regular cardio and weight lifting. So how did this device come to be invented? It really relates to Dr. J’s first invention.

John considers himself an expert when addressing bone density issues. Since his mother was diagnosed with osteoporosis, a bone dysfunction that causes bones to be weak and more likely to break, Dr. J had made it his primary objective to find a way to reverse the condition. He studied the effects of high-impact loading on people with both strong and weak bone density. Typically, a person with poor bone density has a higher likelihood of suffering bone fractures. Therefore, as expected, the medical industry advises exercise to strengthen the body’s structure, but without a dosage, or how much force, as a recommendation.  Many do not know that it takes over 4 times a person’s body weight to induce any improvement in bone density at all. The early work led Dr. J to inventing a series of medical devices that could allow for this with a broad population. And even reversed his mother’s bone loss, which was his primary motivator.

After the bone density invention, something became obvious as it related to fitness, it’s that weight lifting was a waste of time, as it doesn’t scratch the surface of what humans are capable of just to stimulate growth. So X3 became the next advancement.

Training with the X3bar is far more effective in stimulating muscle growth. It works like a weight-lifting machine with resistance bands connected by a barbell-like handle.Unlike other exercise devices, the X3bar has a different but far more effective mechanism of action. As a result, provoking muscle growth is possible at a greater rate than other exercises..

Despite never going to the gym and just using X3 at home, your body can be at its physical best, which is even better than if you lifted weights. Most people really have no idea what their genetic potential is because of the limitations of standard fitness equipment and practices. This is what Dr. John Jaquish has proven to the fitness and medical world. With his ingenious X3 Bar, bone density issues will soon be a thing of the past. John also has published a WSJ best selling book, Weight Lifting is a Waste of Time, which is available on Amazon, and provides all of the background on his inventions, as well as nutrition planning. The superior exercise in nutrition that he provides have taken the Miami Heat, many other NBA players as well as professional football players and Olympic athletes to the highest levels of athleticism they have ever seen.

Follow Dr. John on Instagram at @DrJaquish.

 


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10 Best Porters to Drink Right Now

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A bottle of Deschutes Black Butte Porter




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Best Time-Under-Tension Workout for Total-Body Strength

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Barbell Back Squat


The key to 360-degree muscle: 90-degree eccentric isometrics. It might seem like we’re throwing a lot of geometry at you, but the concept behind time under tension (TUT) is simple, says Joel Seedman, PhD, owner of Advanced Human Performance: “Perform the lowering phase of a movement in a slow, controlled fashion, usually 3 to 5 seconds; pause in the stretched position, typically around 90 degrees; then perform the lifting phase in a powerful yet controlled fashion.” Believe us, a time-under-tension workout can humble even seasoned lifters…Eccentric isometrics are like the pressure cooker of training.

“Rather than mindlessly performing slow-tempo reps, you’re using the increased time under tension as a means to fine-tune your body mechanics and alignment, which requires more mental engagement and focus,” Seedman adds.

If you want to forge functional muscle mass and strength while simultaneously bulletproofing the joints and connective tissue, give this 10-move, full-body eccentric isometrics workout a go.

Directions

Perform the following moves as 90-degree eccentric isometrics following the above protocol. Use heavy weight, but not at the detriment of proper form. Rest 60 to 90 seconds between sets and 2 minutes between circuits. Perform once every 2 to 4 days for optimal results.

Best Time-Under-Tension Workout for Total-Body Strength

Circuit 1

Marius Bugge

A. Barbell Back Squat

Set a squat rack up with heavy weight, then grasp bar and step under it. Squeeze shoulder blades together, then stand to unrack bar and step back with feet shoulder-width apart. Inhale, hinge at hips and slowly bend knees to 90 degrees. Pause, keeping natural arch in low back, then extend through hips to powerfully stand. 3 x 4-6 reps

Athletic man wearing gray T-shirt and maroon shorts renegade row
Marius Bugge

B. Renegade Row

Start in the top position of a pushup with hands shoulder-width apart on moderate-to-heavy dumbbells (shown). Explosively drive right elbow back to row dumbbell toward ribs while balancing on opposite hand and feet. Pause, then slowly lower weight, stopping a few inches above floor. Switch sides after all reps are done. 3 x 5 reps each side

Circuit 2

Athletic man wearing gray T-shirt and maroon shorts doing renegade row Dumbbell Bentover Row in gym
Marius Bugge

A. Dumbbell Bentover Row

Stand with feet hip-width apart, holding two moderate-to-heavy dumbbells in front of thighs, palms facing you. Push hips back and hinge torso forward so it’s nearly parallel to floor, soft bend in knees. Dumbbells should be near shins. Drive elbows back to row weights toward ribs. Pause, then slowly lower down for 3 to 5 seconds. 3 x 4-5 reps

Athletic man wearing gray T-shirt and maroon shorts doing Incline Dumbbell Chest Press with Legs Raised 
Marius Bugge

B. Incline Dumbbell Chest Press with Legs Raised 

Set an adjustable bench to a 30- to 45-degree angle and lie back with dumbbells in either hand. Engage core and lift legs off floor, flexing feet. Press weights overhead, palms in. Slowly lower to 90 degrees, staying tight and compact. Pause, then drive weights up directly over chest. 3 x 4-5 reps

Circuit 3

Athletic man wearing gray T-shirt and maroon shorts doing Dumbbell Bulgarian Squat
Marius Bugge

A. Dumbbell Bulgarian Squat

Stand lunge-length in front of a flat bench, holding heavy dumbbells in each hand by your sides, palms facing in. Rest the ball on top (shoe’s laces) of your right foot behind you on the bench. Slowly lower your body until your front thigh is parallel to the floor. Pause, then drive through your heel to stand. Switch sides after all reps are complete. 2 x 3-4 reps each side

Athletic man wearing gray T-shirt and maroon shorts doing Single-leg Romanian Deadlift
Marius Bugge

B. Single-leg Romanian Deadlift

Stand with feet hip-width apart holding dumbbells or kettlebells. Drive right leg up, foot flexed, knee aligned with hip, making a 90-degree angle. Hinge at hips as you slowly lever your torso toward floor, lowering weights and driving right leg back for counterbalance. Hold, then squeeze glutes to reverse. 2 x 3-4 reps each side

Circuit 4

Athletic man wearing gray T-shirt and maroon shorts doing pullup
Marius Bugge

A. Pullup

Hang from a pullup bar using an overhand grip with legs extended and feet flexed. Engage lats and draw shoulders down your back, then pull yourself up until chin is higher than hands. Pause at the top, then slowly lower. Pause at bottom, then reset before your next rep. 2-3 x 4-5 reps

Athletic man wearing gray T-shirt and maroon shorts doing Kneeling Overhead Barbell Press
Marius Bugge

B. Kneeling Overhead Barbell Press

Hold a bar with moderate-to-heavy load at shoulder level with forearms perpendicular to floor. Kneel at end of bench with feet flexed to grip edge for support. Inhale, engage your core and glutes, then press the bar overhead, pushing your head forward so it passes your face, exhaling at the top.
Slowly lower until elbows are at 90 degrees, then hold to maintain tension. Begin your next rep from here. 2-3 x 4-5 reps

Circuit 5

A. Dumbbell Pushup

Place hands on dumbbells (this provides greater range of motion) at shoulder width and feet wider than shoulder width with just toes touching the ground. Keep head neutral and hips high to increase tension on core, chest and tris and reduce stress on spine. Slowly lower to the floor. Stop
once elbows hit 90 degrees, pause, then push up to start. 1-2 x 6-8 reps

B. Biceps Curl

Stand with feet hip-width apart with moderate-to-heavy dumbbells in each hand hanging by sides. Engage biceps to curl the weights up, keeping upper arms still. Pause at the top, then lower slowly. Don’t let arms drop all the way down to keep greater time under tension on biceps. 1-2 x 6-8 reps


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The Best Jump Ropes for a Killer Cardio Workout

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The Best Jump Ropes for a Killer Cardio Workout




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