Gaining Strength Results
Results obtained by following the Gaining Strength training principles and using the X3 bar.
These hypertrophy results came primarily as a result of progressive pistol squats and X3 bar front squats. The thigh girth increased by about 3/8" between these two photos.
I performed 1-2 sets of squats twice weekly (total volume of 2-4 sets weekly). I used slow movement and a repetition range that generally allowed 60-90 seconds, sometimes 120 seconds of time under load. I increased resistance whenever possible, using the Serious Steel orange band and WODfitters red band (equal to the Serious Steel purple band) to allow small increments (micro loading) (see my Equipment page). I had my best strength gains doing 1 set of pistol squats once weekly and 1 set of X3 bar front squats in the second thigh training session of the week.
Recent Articles
-
3-Phase ATG Split Squats
Jan 17, 22 02:31 PM
How to do 3-phase ATG split squats to improve strength, mobility and hypertrophy results with less sets and less external load.
-
Push Ups with Bands Using DIY Platform
Jan 13, 22 06:22 PM
How to do push ups with bands using a DIY platform.
-
Is Combined Resistance Best?
Jan 13, 22 02:24 PM
New study suggests using combined resistance – weight plus bands – is superior to weight or bands alone.
-
Is Salt Essential?
Dec 21, 21 07:36 PM
Do we need to add salt to our food? Let's find out!
-
How To Heal Psoriasis With Functional Nutrition
Dec 18, 21 03:22 PM
How to heal psoriasis with functional nutrition
-
Gaining Strength Training Vlogs
Sep 13, 21 06:41 PM
Gaining strength and X3 bar training vlogs
-
Fruit for Gaining Strength & Health
Aug 10, 21 08:28 PM
Fruit for Gaining Strength & Health
-
Foods for Strength, Muscle and Health
Aug 09, 21 07:06 PM
The best whole foods for strength training, muscle building and health improvement.
If you have gotten benefits from Full Range Strength articles, consider making a donation from $1 up.
READ MY X3 BAR REVIEW
Read about Red Light Therapy HERE
SUBSCRIBE HERE!
Sign up for the Gaining Strength Newsletter so I can periodically provide you with more knowledge and tips for gaining physical, mental and spiritual strength and health. In exchange for your subscription I will send you a copy of my 13 page Gaining Strength Front and Straddle Split Training Program #1:
Affiliate Notice
On this website, you will see what are known as “affiliate links” for recommended products. These links have an ID or snippet of code attached that can give me a small commission for referrals or purchases made through them.
The affiliate commission doesn’t increase the cost of the product to you, nor does it cause any disruptions with your order. Affiliate programs enable online businesses like Full Range Strength to earn an income for providing quality information.
As an online business, FullRangeStrength.com heavily depends on affiliate earnings. If you want to support this site and provide me with compensation for providing you with quality strength and flexibility training and nutrition information, please consider using the affiliate links to purchase products you need for strength training and optimal nutrition.
Don Matesz is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for online businesses to earn advertising fees by advertising and linking to amazon.com.