How to use the 3.0
Set-up takes two minutes.
Photo first
Front and side. You'll want the receipts.
Thread the chain
Clip it on so a drop never hits the floor.
Logo out, centered
Bite the middle groove of the strips.
Bite vertical
Lips around it, straight up and down. Muscle, not teeth.
Squeeze to fit
Too wide? Squeeze the arms together for a few seconds before you bite.
Train to fatigue
5–20 minutes. 3–10 sets. Stop when reps get sloppy.
Level up at 50 clean reps
When 50 feels easy, move up a level.
Your first month
Ease in
- 5–10 min per session
- Learn the bite, slow reps
- 3–5 days this week
Build
- 10–15 min per session
- Add a set when it feels easy
- Clean reps beat fast reps
Push
- Full sessions, train to fatigue
- Rest every 2–3 days
- Level up at 50 clean reps
More is not always better. Treat it like any other muscle group.
If something feels off
The strips keep falling out
Boil the strips for 30–60 seconds, let them cool for a moment, then bite down to reshape the fit.
It makes me gag
Sit the strips a little further forward and start with short sessions. The reflex fades as you get used to the bite.
My jaw hurts
Sharp pain, clicking or locking means stop. Muscle burn is fine; joint pain is not. Rest a few days before you train again.