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My Official Y3T training eBook is available NOW for download!! This eBook will give you everything you need to know about Y3T training, including the. Yoda 3 Training (Y3T), is split over a 9-week period and divided into 3, 3-week phases. Not Having An Action Plan To Follow Whereby Your Diet & Workout Plan. Is Mapped Out Properly For You You Can Achieve Amazing Results With. The Sliced.
Generally speaking, the bigger the muscle group the more working sets you do.
The intensity has to be Spartan like, nothing else will do! Typically the number of working sets would be between per body part, again the larger muscle groups doing the higher number of sets. The rest periods remain around the same as week 1, at seconds. Yes, week 3 massacres your muscle fibres yet it does so in an intelligent way which is why Neil Hill has enjoyed so much success with his vast client base of athletes from all backgrounds.
On occasions there can also be some drop sets but to apply advanced training techniques to an already extremely intense workout you need to understand over training, and know when enough is enough. What are the benefits of Y3T?
For sure, you will have to forgive me for using some of these fancy words — the truth is I like to use them because it makes me sound much more intelligent than I really am, right!!??
Within your body you will have a unique mixture of fast twitch type 2a and type 2b fibres as well as type 1 slow twitch muscle fibres.
The split between the fibres all comes down to genetics and your training style, to a degree.
For the most part, people who lift weight to build muscle mass focus on the fast twitch muscle fibres in their body. These are the fibres which generate a lot of power which means they are suited to you got it, heavy training.
However, as I said earlier within your body you can have a large percentage of slow twitch muscle fibres as well.
In my opinion, it is essential to train these as well. There are two forms of hypertrophy, myofibrillar which comes through lifting very heavy and sarcoplasmic which comes from slightly higher repetition training. Ultimately, for aesthetics it would be ideal to have a balance or what I would describe as a 3 dimension look. Getting back to the point, Y3T works on a training cycle as we have discussed to help the athlete stimulate both types of muscular hypertrophy by stimulating all the muscle fibre populations within your muscles.
In week 2 and 3 where the repetition ranges are higher you will almost certainly benefit from increased blood flow into the working muscles. At the end of week three you go back to week 1, 2, 3 and then repeat again.
You'll repeat this for three phases or a total of nine weeks. After nine weeks, you'll take days off from training for recovery. At that point, you can start the Y3T process over again. Y3T is a unique 3-dimensional program formulated for packing on lean dense muscle, because it hits every aspect of the muscle within a short period of time.
This program hits both your fast and slow-twitch muscle fibers and also focuses on stretching the fascia, connective tissue fibers that wrap around the muscles. The fascia can restrict the growth of your muscles by limiting the amount of room that's available for new muscle growth.
Stretching your fascia with Y3T can help increase your muscles growth potential. Y3T also significantly decreases the risk of injury by easing the strain to the joints by putting the onus directly on the muscle fibers where it should be.
You are still getting the benefit of heavy lifting, but it's reduced to once every three weeks rather than every week which limits wear and tear on the body. View all articles by this author.
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Day 1: Quads and Hamstrings. Warm up.
Leg Extensions. Leg Press.
Hack Squat. Front Barbell Squat.
Lying Leg Curls. Stiff-Legged Barbell Deadlift. Day 2: Back and Biceps. V-Bar Pulldown. Lying T-Bar Row. Low Pulley Row To Neck. Wide-Grip Lat Pulldown.