Image: Weight Lifting Is a Waste of Time by Len Lantz (CC BY-NC-ND)
Synopsis: Len's Star Rating: 7 out of 10. A book that provides the backstory, rationale, and research that supports the X3, a muscle-building variable resistance system.
BY LEN LANTZ, MD, author of unJoy / 3.19.2022; No. 83
Disclaimer: Yes, I am a physician, but I’m not your doctor and this article does not create a doctor-patient relationship. This article is for educational purposes and should not be seen as medical advice. You should consult with your physician before you rely on this information. This post also contains affiliate links. Please click this LINK for the full disclaimer.
Star Rating – 7 out of 10
Rating guide: 1 = horrible, 5 = average and 10 = wow
Authors
John Jaquish and Henry Alkire
About the authors
John Jaquish, PhD, is the inventor of a bone density building system called OsteoStrong and the X3, a device for building muscle. He obtained his PhD in biomedical engineering from Rushmore University. He is a partner of Tony Robbins and Principal of Jaquish Biomedical.
Henry Alkire is a biomedical engineer, COO of Jaquish Biomedical, and has “has worked with Dr. Jaquish since 2012 on engineering, drafting patents, and authoring some of the most complex scientific research in the fitness industry.”
General description
Weight Lifting Is a Waste of Time is a book that covers some of the backstory of Dr. Jaquish’s first invention – now called OsteoStrong – and how that led to the creation of his second invention, the X3, which is a muscle-building variable resistance system. The authors lay out the rationale and the research for the X3, discuss dietary changes that promote muscle growth, criticize the fitness industry as failing its customers, and address some of the criticisms of the X3. Topics covered in this book include:
Comparing variable resistance weight loading to traditional weight lifting
The effects of cardio-intensive exercises on hormones, body weight, and muscle growth compared to weight lifting with a heavy load
Optimizing natural production of testosterone and growth hormone through strength training
Reviewing how muscle growth, cholesterol, testosterone, and growth hormone are influenced by dietary changes
Dispelling fitness myths
Differentiating muscle hypertrophy from hyperplasia
Unique and most important aspects
Weight Lifting Is a Waste of Time really surprised me. I expected a book that contained all testimonials and no research. Instead, the authors provided a contrarian view on weight lifting, fitness, and diet while extensively citing scientific research to back their conclusions. There has been considerable push-back in the fitness industry against X3, but that is understandable given the claims of the authors. Can you imagine the impact on the fitness industry’s finances if the authors’ conclusions are true – that you do not need treadmills, stationary bikes, weight machines, or free weights? Many businesses desperately hope that what the authors are stating in this book is wrong.
I have reviewed some of the more reasonable criticisms of X3 that state that the authors are cherry-picking the evidence and that it is not scientifically proven that you can grow muscles three times faster with the X3. I found limited evidence to show that the authors were suppressing or ignoring research that was contrary to their conclusions (this was most notable in their downplaying the health benefits of cardio-intensive exercise). Most criticisms of the X3 ignore its reduced risk of joint injury (injury interrupts exercise consistency), simplicity to learn and use, portability, and shortened time window of exercise, which are some of its greatest advantages over other exercise modalities.
In full disclosure, I do not use home exercise equipment, engage in weight lifting, attend a gym, or have any affiliations with the authors or Jaquish Biomedical. After reading Weight Lifting Is a Waste of Time, and researching criticisms of the X3 approach, I actually purchased and started using an X3. I have wanted to start strength training for quite some time, and learning more about the advantages of the X3 got me off the fence. Important features of this book include:
Evidence showing that age is not a complete barrier to muscle growth and bone strengthening
The cardio-cortisol connection
The Sprint Effect
The positive effects of “constant tension” in weight lifting
The hormonal and muscle changes that take place under heavy load
The impact of fasting vs. caloric restriction on testosterone levels and weight loss
The influence of muscle strengthening and testosterone levels on cardiac health
Best quotes
“X3 is an exercise system that builds muscle much faster than conventional lifting, in far less training time, and with the lowest risk of joint injury. It delivers varying weight throughout the range of motion, triggering your muscles to adapt and change much in the way OsteoStrong triggers bone growth.”
“Cortisol can promote two effects to undermine your fitness goals. First, it has the potential to inhibit lipolysis, thereby protecting body fat. Second, it can promote proteolysis, including the breakdown of lean muscle tissue.”
“The major hormones responsible for weight loss and muscle gain – growth hormone and testosterone – are optimally stimulated through strength training.”
“In addition, strength training offers the benefit of substantial added musculature, which keeps the heart working more efficiently at all times in order to meet the additional demand for circulation imposed by that tissue.”
“We know a deeper level of fatigue WITHOUT muscle damage triggers the most growth. The minimum dose-response is critical, as suggested by Carpinelli and Otto (1999). Keeping set numbers low and fatigue high activates this growth phase without subsequent muscle damage, allowing for recovery to be pure growth.”
Who would enjoy this book?
Readers who are interested in learning the backstory and research that supports use of the X3 would likely enjoy Weight Lifting Is a Waste of Time.
Who would not enjoy this book?
Readers who are opposed to alternate views on traditional weight lifting are unlikely to enjoy Weight Lifting Is a Waste of Time.
Conclusion
Weight Lifting Is a Waste of Time is a book that provides the backstory, rationale, and research that supports the X3, a muscle-building variable resistance system.