The workout program created by bodybuilding coach Neil “Yoda” Hill, who has coached many bodybuilders and athletes such as 212 Olympia Winner James “Flex” Lewis and Biggest Loser Coach Steve Cook, Y3T was created to be used by beginners and advanced fitness individuals on the basis of hypertrophy training. Coach Hill’s program was also contributed to by Dr. Paul Rimmer (PhD in Healthcare Sciences, University of Cardiff) with a specialization in injury recovery and rehabilitation effects in bio mechanical outcomes of those with ligament damage. Y3T is a multi-dimensional approach through gradual yet consistent progressive overload hypertrophy training. The periodization principle in Y3T training creates multiple different opportunities for stimulation of the muscle without hitting plateaus weekly.
The training program is designed to work over a 3 week window, broken into 3 micro cycles. Week 1 focuses on heavy, compound movements with higher weight and lower rep ranges which creates a moderate amount of training volume. Week 2 focuses on moderately heavy weight, using compound and isolation movements with moderate weight and moderate rep ranges thus creating a moderate to high amount of training volume. Week 3 focuses on light weight, high reps with absolute high maximal intensity. Going to and beyond failure creating a high amount of training volume. The different training micro cycles creates a constant opportunity for progressive overload. Progressive overload is one of the most important determinant for muscle hypertrophy (Kraemer et al, 2002). The micro cycles allows for period of recovery of muscle, joints and tissue to help prevent injury and over training. Such other side effects such as central nervous system fatigue, decrease performance, joint injuries can be avoided under this type of training compared to long period linear progression systems (Gleeson, 2002).
Y3T training pushes metabolic conditioning (especially in week 3) and cardiovascular health as well as proper hypertrophy training. Many athletes do less cardiovascular training while doing the program because of the metabolic demand on the body. Y3T will increase the demand on the Central Nervous System and other energy systems through muscle glycogen depletion (higher intensity and high volume weeks) and accelerates fat loss through hormone release that stimulate the release of energy stored as body fat (Boutcher, 2010).
Y3T requires high energy demand and because of the high intensity of the program there is great impact on the body and creates excessive post-exercise oxygen consumption. Calorie burning capabilities will increase for a prolonged period of time post exercise (Borsheim and Bahr, 2003).
Y3T creates a favorable hypertrophy response by concentrating at targeting each muscle fiber during the specific micro-cycle. Week 1 focuses on fast twitch muscle fibers (Type 2B) and myofibrillar hypertrophy. ATP and lactic acid energy system is the main energy system being used during week 1. Bigger body parts such as quadriceps and back will have 12-14 working sets while shoulders and chest will have 10-12 working sets. Smaller body parts will have around 8 working sets. Rep ranges will be around 6-8 reps while occasionally, depending on the body part, will work up to 10-12 (also based on the individual and the ability to push harder). Exercises will primarily be key compound lifts such as bench press, squat and overhead press. Rest periods will be at least 90-120 seconds to help replenish ATP energy system. Rep tempo is also very important with the focus on 3-5 second eccentric (negative) and a brief isometric pause and a controlled concentric lift. Week 2 focuses on Type 2A muscle fibers and some Type 1 muscle fibers while the focus will be on sarcoplasmic hypertrophy. All 3 energy systems will be used (Anaerobic, Aerobic and ATP). Week 2 training will utilize both compound and isolation exercises to help target the muscle in different ways. The typical rep range will be 12-18 per working set. With the increase of rep ranges the total number of working sets will decrease. Larger muscle groups will be between 10-12 sets per session and smaller muscle groups will be 6-9 sets per session. Rest periods will typically be around 90-120 seconds. Eccentric phase of the exercise will be 2-3 seconds, concentric phase is set at 1-2 seconds and isometric contractions will be dependent on the exercise. Week 3 training will be the focus of pure intensity and high repetitions. During this week of training, the focus is not only on isolation and compound movements, but other training techniques such as drop sets, triple drop sets and giant sets will be used. Week 3 will take the muscles to absolute failure and then beyond. Rep ranges will be anywhere from 10 reps to 20 reps all the way to 80 reps depending on the exercise and muscle group. Every muscle fiber will be engaged during this training micro cycle. Each energy system will be pushed during this time. Rest period will range from 120-180 seconds or less depending on feel. Rep tempo is dependent on feel because of different protocols used during this week.
Børsheim, E., & Bahr, R. (2003). Effect of exercise intensity, duration and mode on post-exercise oxygen consumption. Sports medicine, 33(14), 1037-1060.
Boutcher, S. H. (2010). High-intensity intermittent exercise and fat loss. Journal of obesity, 2011.
Kraemer, W. J., Ratamess, N. A., & French, D. N. (2002). Resistance training for health and performance. Current sports medicine reports, 1(3), 165-171.
Gleeson, M. (2002). Biochemical and immunological markers of over-training. Journal of sports science & medicine, 1(2), 31.