X3 Bar Resistance Routine
Brett carries the X3 bar, yoga mat, and elbow pads in a backpack whenever he travels. He stumbled onto the bar after founder Dr. John Jaquish appeared on Ben Greenfield’s podcast. He used to lift heavy to reach 225 lbs as a young man, which required massive eating and stressed his heart. Now at 186 lbs, his biomarkers at 54 are better than at 40. He pairs this with the 24-minute plank and morning hikes for a complete routine.
When the tendon is stretched (e.g., at the bottom of a bench press), it is half the resting width and most vulnerable. With bands, tension is slack there and increases as you press, matching the natural strength curve. This lets you safely go to failure without excessive tendon strain. The partials and bounces exhaust both fast-twitch and slow-twitch fibers, maximizing growth stimulus in a single set.
‘I always have a backpack with all the equipment in it. No matter where I’m at anywhere in the world… I just can work out either at their gym or in the room… my strength training is X3 bar. It works incredibly well.’
You are maxing out your pec, maxing out your tricep, maxing out your thighs for squats… every other day. So you’re getting to hit your muscles more frequently, and stay conditioned, and it just makes me feel great.

