Watch the X3 Workout Program and X3 Nutrition videos before beginning.
For each exercise, perform a single set of 15–40 full repetitions, followed by as many partial reps as possible. Continue until you cannot move the bar even an inch. More reps, more gains.
Maintain constant tension in the band throughout the duration of each set. Never let the band go slack at the bottom of a movement and never lock out your joints at the top of a movement.
Perform all repetitions in a slow and controlled manner. A rep speed of 2–3 seconds up and 2–3 seconds down will produce the best results.
