15/08/2026
Okay… Variable Resistance Training follow-up. 😳💪🏼
Suffice to say — IT IS HARD. 😂
The X3 protocol involves slow, controlled reps — keeping the muscle under tension for around 10–40 reps, then continuing with partial reps when full reps are no longer possible, pushing the muscle towards complete failure. 🔥
So why does it work?
Unlike a traditional weight, band resistance increases as the band stretches — generally giving you less resistance where you’re mechanically weaker and progressively more where you’re stronger.
Combine that with a slow tempo and there’s very little momentum to help you.
The muscle has to WORK.
As fatigue builds, your nervous system recruits more motor units to maintain force.
Add prolonged time under tension + high mechanical tension + training close to failure, and you have a potent stimulus for muscle strength and hypertrophy. 💪🏼
And how did it feel?
🔥 Serious muscular fatigue
🩸 HUGE pump and increased local blood flow
💪🏼 Muscles absolutely cooked
🦴 BUT surprisingly little sensation of stress through my joints and ligaments
It felt like a REAL workout — but the challenge was very much in the muscle rather than me wrestling with a heavy weight.
And at 55, THAT interests me.
I want to build and preserve muscle and strength while being intelligent about how I load my joints.
Muscles: destroyed.
Joints: happy.
Dr Lisa: VERY intrigued. 🤓🧬
HealthyAgeing WomenWhoLift
