Y3T RELOADED!

THE ULTIMATE
HYPERTROPHY GUIDE
CONTENTS
SECTION 1 SECTION 2 SECTION 3
HISTORY WHAT IS Y3T LEARNING
OF Y3T RELOADED? THE CORE
PRINCIPLES
OF Y3T

SECTION 4 SECTION 5 SECTION 6

SCIENCE OF SCIENCE OF APPLYING Y3T
HYPERTROPHY HORMONES TO YOUR BODY
& MUSCLE & MUSCLE
FIBRES GROWTH

SECTION 7 SECTION 8
YOUR Y3T TRAINING
TRAINING SPLIT PROTOCOLS
FOR OPTIMIZED TO ENHANCE Y3T
HYPERTROPHY
 SECTION 1
HISTORY OF Y3T
 SECTION 1
HISTORY OF Y3T
Y3T is one of the world’s most highly revered hypertrophy methodologies
and is widely used throughout the world. Disciples of this training
program range from recreational bodybuilders, elite field athletes to
7 times 212 Mr. Olympia Flex Lewis. Fundamentally what you need to
understand about Y3T training is that it focuses on optimizing the
human body for positive composition changes, meaning accelerating
lean muscle tissue growth while facilitating efficient reductions in body
fat are a specialist topic for the aforementioned workout system.

To truly appreciate the prowess which Starting his bodybuilding journey at 19, it
underpins Y3T a brief history lesson is didn’t take Neil long to realize that his knee
needed to convey the journey which injury would prove to be a limiting factor when
ultimately led to the creation of a training training legs. Having started training with a
system millions of people attach themselves more traditional approach to weight training,
to today, unequivocally. using the typical 8-12 rep range, Neil began
to experiment with less conventional ways of
Y3T founder, Neil Hill, reached the IFBB Pro training. Inadvertently he discovered that
league as a bodybuilder but he has gained when using higher rep ranges on leg day to
worldwide notoriety for his accolades as a help reduce the pressure on the knee, the
coach. Consistently, Neil has become one muscles actually started to progress faster!
of the “go to” men for some of the most elite Hindsight reveals that these were the early
bodybuilders in the world in order to realize foundations for a training system which would
their full potential. Part of this reputation has later become known as Y3T on a grand scale,
come off the back of Y3T training and the to the world of bodybuilding!
impact it can have on even the most elite
physiques which may have previously plateaued. What was initially a simple solution to training
legs, working around the knee problem
Born with a hereditary knee condition became a stimulus for Neil to start learning.
which left his knee extremely vulnerable to After a few years of amateur bodybuilding,
self-dislocation, Neil was always forced to winning several shows along the way, Neil
work around this physical ailment. Competing had started to gain a better understanding
as a junior swimmer at international level Neil of the human body and physiology. He took a
specialized in breast stroke which due to the great interest in biomechanics, loading of the
action actually exacerbated the problem. muscle, the application of time under tension
and the impact all of these things had on

NEIL HAS BECOME ONE

muscle fiber types. Traditionally bodybuilding
only really focused on fast twitch muscle fibers,
Neil saw opportunity to explore beyond these

OF THE “GO TO” MEN FOR SOME

parameters and started to experiment with
training cycles.

OF THE MOST ELITE BODYBUILDERS

SECTION 1 CONTINUED...
Rotating between low, moderate and high the name of James “Flex” Lewis,
repetition ranges in many different sequences little did they know the collaboration
was the first evolution of Y3T training. However, would see them dominate lightweight
at this point there was no real specific format bodybuilding and become all-time record
which Neil had developed - he just understood holders. It is fair to say from the age of 19 Flex
that doing this had a positive impact on muscle benefitted from Neil’s vast experience and
growth, fat loss and recovery. Remember, the application of Y3T training, giving him
it was the need to recover quicker and avoid the edge on the competition!
joint pain which triggered Neil’s mind to seek
a solution in the first place because of his Along Neil’s coaching career he has helped
knee injury. many amateur and IFBB Pros extract the
absolute most from their genetic potential,
As Neil’s reputation on stage grew, all the going on to achieve amazing things.
way to winning his IFBB Pro card, so did his The same can be said for athletes in the
credentials as a coach. Starting by helping physique categories, female competitors as
those who trained in his infamous Dungeon well sporting athletes away from the stage of
Gym, along with some other fellow competitors bodybuilding. Many non-competitive athletes
people started to notice the drastic changes who just want to look their best use the
athletes were making under Neil’s tutelage. teachings of Neil when it comes to training, Y3T
truly has touched the lives of many at all levels.
Although the early Y3T methods had allowed
Neil to push his body to the IFBB Pro League In 2014 Neil published the very first Y3T training
with a very serious knee issue since birth, his book, it became a best-seller within the first
career was brought to an early retirement week of release. In 2015, the second edition
because he felt he just couldn’t push his was released which also did record numbers,
body as needed to really excel at that level. helping a vast amount of people gain a true
Gracefully, Neil transitioned into coaching as understanding of Y3T training. Since the
a full-time role and really started to study the release of these Y3T training guides many
body on a whole new level while furthering the questions have arisen and Neil has gathered
Y3T training principle, using his clients as real a great deal of information over the last 5
life experiments! Most notably was a certain years, which has led to the release of this book.
teenage bodybuilder from Wales who went by Y3T Reloaded!
 SECTION 2
WHAT IS Y3T
RELOADED?
SECTION 2
WHAT IS Y3T RELOADED?
As with anything which revolves around optimizing human physiology
advancements are made, break throughs happen and we learn new
things. Y3T Reloaded! is primarily focused on helping people explore
a new aspect of the Y3T training principles, taking a more tailored
approach based upon key variables.
BY THE END OF THIS BOOK IT IS MY AMBITION TO SHOW YOU

How you can manipulate the human What variables influence your
body’s physiology in order to get faster outcome and more importantly, what
results, extracting every bit of your you’re able to do in order to sustain
genetic potential at the same time. So progression. Too many people find
many people fail to ever really reach a training program only works for a
their peak because they are not short period of time before needing
doing everything they could to change everything! Using the
when training! principles in this book will allow you
to progress continuously, not
just for the short-term.

The principles of Y3T training and

more importantly how to apply them
to your specific body type, goals while There is no question in my mind, by
taking into account a wide range of applying the knowledge you learn
variables. Many of my athletes don’t in this book you will be able to take
stick to the standard 3 week Y3T your progress to new levels. If you
training cycle, sometimes they may have already been an avid user of Y3T
be following a 4 or 5 week rotation training you will be extremely familiar
which I design for them. For the first with the progress it facilitates, I truly
time ever, I am going to share the believe this will take things one
information in this book which step further again for you!
allows you to do the same!

Lets get into the learning part of this book.

Neil Hill
Y3T Founder
 SECTION 3
DISCOVERING
THE CORE
PRINCIPLES
OF Y3T
SECTION 3
DISCOVERING THE CORE
PRINCIPLES OF Y3T
Understanding how Y3T training, in one of its many formats, can
help you thrive as an athlete starts with an understanding for the core
principles. As somebody who has coached at the highest level for
approximately 30 years, I have learned a great deal about getting the
most from each athlete and client and what it really takes. Even today,
I am still expanding my knowledge and discovering new ways to make
Y3T even more efficient for the many people who use it.
This section is about helping you learn about the core principles, enabling us to then elaborate
further from there as we look at ways to make Y3T even more specific to your own body.
SECTION 3 CONTINUED...
TYPICAL Y3T TRAINING STRUCTURE
Rather than focus on snippets of information you may or may not know about Y3T training,
I want you to consider every principle in its fullest. To get you up to speed on how Y3T typically
looks, I have provided an overview below to illustrate the structure - this is key that you
understand this.

WEEK 1
During Week 1 of the Y3T training cycle we typically operate within a 6-12 repetition range,
using slower negatives which usually range between 3-5 seconds per rep, rest periods which
are around 60-90 seconds and up to 12-16 working sets on some muscle groups. However
smaller muscle groups maybe as low as 8 working sets, e.g. biceps and triceps.

During this week the emphasis is more geared towards fast twitch muscle fiber stimulation,
triggering both myofibrillar and sarcoplasmic hypertrophy.

WEEK 2
During Week 2 of the Y3T training cycle we typically operate within a 14-18 repetition range,
using negatives which usually range between 2-3 seconds per rep, rest periods which are
around 90 seconds and up to 8-14 working sets.

During this week the emphasis is more geared towards fast twitch and slow twitch muscle
fiber stimulation, triggering mainly sarcoplasmic hypertrophy.

WEEK 3
During Week 3 of the Y3T training cycle we typically operate within a 20-80 repetition range,
using negatives which are usually 1-2 seconds per rep, rest periods which are around 90-180
seconds and up to 6-12 working sets. Some sets in Week 3 are done via drop sets, giant sets or
supersets, others are just straight working sets.

During this week the emphasis is more geared towards slow twitch muscle fiber stimulation,
triggering almost exclusively sarcoplasmic hypertrophy. However, fast twitch fibres will still
become stimulated in these rep ranges!
SECTION 3 CONTINUED...
Above is the typical Y3T training split as it is When you are doing lower rep ranges,
most commonly known across the world, via such as 8-10 for example, you will probably
publications, websites and my own online rest-pause around 6 reps then break it down
material. What I want to reiterate here is that in to a double or single reps. It is critical that you
Y3T Reloaded! you are going to discover how understand the importance of using rest-pause
to modify Y3T as I do with all my one to one with Y3T because it can be the difference
online athletes and clients, using the principles between taking your muscle into a state of
and adapting them to make it even more hypertrophy or failing to stimulate change.
specific for you. This means you could end up There is a huge difference between doing a
using a 4 or 5 week training cycle, or a 3 week 50 rep set where you’re nearing failure at the
cycle with a different format. This is what you’re 45th rep, or doing what I described above.
going to learn by the end of this book! Please always remember this when using Y3T,
application is everything!
**When looking at the rep ranges I want you to
remember that rest-pause is a very significant
part of the Y3T training style. Rest-pause is a
training strategy which involves stopping your
set just before failure, holding the weight in
a static position whilst still under load, then
doing more reps. Sometimes, depending on
the number of reps you’re aiming for you will
do this multiple times. For instance, on a 50 rep
leg press set you will be aiming to rest-pause
at around half way, then breaking it down into
10’s, 5’s, 3’s so on until you’re reduced to single
reps! That illustrates the level of intensity I
expect from every single set when using Y3T.
SECTION 3 CONTINUED...
MULTI-FACETED PROGRAMMING On a more advanced level the structure of Y3T
Typically training programs are highly one training gives you the opportunity to stimulate
dimensional, meaning they will remain focused both hypertrophy types, sarcoplasmic and
on the same type of training stimulus which in myofibrillar (we will go into these in greater
turns makes their potential limited. detail in Section 4!). This is because of the rep
ranges used and the way in which they are
One of Y3T’s biggest strengths and the key applied - usually I prefer to use lower volume
reason why I feel it is able to consistently training with high rep sets, and higher volume
deliver results is the strategic multi-faceted with lower rep sets. Again, we will explore the
programming which has been built-in. For intricacies of this later in the book.
instance, when you look at training systems
such as German Volume Training, low volume For now, just know that the way in which
high intensity training and the myriad of other training is structured from one week to the next
hypertrophy systems out there, they all have can make an enormous difference. Not only
benefits. However, they are often short lived is Y3T in general terms designed to help you
once the central nervous system has become maximize hypertrophy on a consistent basis,
adapted and then you’re less able to stimulate you will be learning in this book how to make
the hypertrophic response you need. One thing things even more specific to consistent growth
I consistently find as a coach is that people and development.
run into plateaus which are entirely avoidable,
if only they would program their training
correctly. On a very basic level this involves
rotating training volumes so you’re able to
work through periods of overload, deload then
“super compensation.” The majority of people
simply do not structure their training program
in a way which allows for this, from one week
to the next. Instead, they will typically train with
instinct and have no real plan - this is a fucking
fast track to limited results!
SECTION 3 CONTINUED...
RECOVERY & INJURY MANAGEMENT In turn, the joints are able to recover much
When you have the ability to recover faster and quicker and allow the inflammation to settle
reduce the risk of injury it’s perfectly logical from your heaviest workouts. Meanwhile, you
to conclude you will progress faster! Many are still triggering a lot of muscle stimulation
athletes spend long periods of time dealing with the higher rep ranges. Not only that, the
with niggles which ultimately prevent them extreme levels of blood flow you experience
from progressing in the gym - I am sure you from the higher rep ranges means that your
have experienced this yourself. joints benefit from even better recovery
because nutrient uptake is improved.
There are multiple reasons why injuries occur
but for those who follow a typical bodybuilding This is a huge part of the Y3T training
split the biggest cause is usually related to philosophy, allowing you to progress and keep
stress from heavy lifting. Connective tissues your body healthy because it’s going to benefit
tend to struggle with constantly heavy lifting your quality life along with the results you get.
because of the inflammation which occurs,
with little time to recover from this. Over time
the area becomes too inflamed, creating
constant pain until you’re unable to really train
that area pain free. UNLOCKING UNFOUND POTENTIAL
One thing almost every athlete who switches
Usually, the heavier a load is relative to your to Y3T finds within a matter of weeks is they
1 rep max the more likely large amounts had a muscle group which wouldn’t grow, yet
of inflammation are. This is why if you’re has suddenly seen new development! This is
constantly doing single digit sets with heavy not by chance, it is because they have started
weight it is very likely your body will suffer from to unlock potential they didn’t know existed by
inflammation to the point that you will develop using the right stimulus!
issues. Like I said, connective tissues are the
most common area to suffer because the For instance, I have found many people who
blood flow is a very poor when compared to have struggled to bring their shoulders or
muscle tissue. quads up, they feel they just cannot genetically
make progress. Yet, within the first 8-12 weeks
Y3T gained a reputation for the inclusion of of using Y3T they are seeing changes which
moderate and extremely high repetitions, they didn’t believe were possible. This is even
something the majority of training programs true for elite bodybuilders who have done this
do not include. Although there are many for years.
reasons why going into these higher repetition
ranges can transform your rate of progress,
managing injuries and mitigating against
niggles is very much down to doing this. If you
consider on a typical Y3T training cycle you will
spend one week doing your lower rep range
work, with near maximal loads, then two weeks
with lighter loads due to the higher rep ranges
it means your joints are only experiencing 33%
of that stress now!!
SECTION 3 CONTINUED...
WHY IS THIS? Y3T is very focused on pushing every muscle
The combination of using correct periodization fiber type to the limit, which means tracking
and using moderate to high repetition ranges your overload across each week. For instance,
*CORRECTLY* has enabled them to tap you will be aiming to get stronger within a
into muscle fiber populations they weren’t 8-12 rep range, 14-18 rep range and potentially
stimulating before. Not only that, they have 20-80 rep range. These are just examples,
become far more efficient in developing the rep ranges will change depending on the
neurological connection in the muscle because body part and training week. However, just
of the change in stimulus, triggering high to reiterate the importance of consistently
threshold motor unit activity which previously chasing a form of overload, Y3T focuses on
was not occurring. I will discuss both muscle improving your performance levels within
fibres and neurological connectivity in greater each training threshold. This means you will be
detail, later in this book. comparing your heavy weeks to your last heavy
week in the previous training cycle, doing the
Remember, most people who do use high rep same with the moderate rep and high rep
training will throw in some random drop sets weeks. Keeping the training variables such as
at the end of a workout to “burn out.” This is rep tempo, rest periods and volume the same
absolutely not the same as Y3T, the application as the last training cycle, you will aim to do
is completely different. Each training week better. For example, if you hit 37 repetitions on
is dedicated to a specific rep range which the leg press after using rest-pause, going to
means that you are going to isolate specific complete failure on a week 3 leg workout, you
muscle fiber populations far better, and you would be aiming to get more in the next high
will stimulate different forms of hypertrophy. rep leg workout.
There is no way you can stimulate all types of
hypertrophy and hit all fiber types optimally By holding yourself accountable to your
in one workout, this simply is NOT fucking numbers in every rep range, not just the lower
possible. For instance, try doing a 30 rep sets ranges, it means you are going to realize
of curls and then do a 8 rep set later in that completely new levels of progress by default.
workout, you will be mentally and physically in The application of high rep training is very
a deficit to properly perform at an optimal level unique with Y3T, as well as the entire system,
which then undermines the purpose of that I just want to make sure you understand this
heavier working set. rather than mistake it as doing a quick burnout
set at the end of a workout.
SECTION 3 CONTINUED...
HIGHER LEVELS OF CONDITIONING Secondly, you are less vulnerable to
aromatization because there will be less
As a competitive bodybuilder I was always in aromataze enzyme floating around your
good condition in my off season year round. body because they live in fat cells - if you’re
This is very important for building muscle for leaner there will be less. As a result your
multiple reasons, I will explain them now. natural testosterone health could also
– C
 arrying too much body fat means that improve, clearly this is essential for building
your body has to work harder to distribute muscle, recovering and staying lean! You
blood, ultimately your performance levels in theory will have higher levels of “free”
will suffer because of this. To really take testosterone to bind to androgen receptors,
things seriously and take your physique which in turn spikes anabolism.
to the highest level your genetics will More on this later!
allow, you must ensure your conditioning – W
 hen you want to diet you will have the
doesn’t impinge your training intensity. Y3T ability to get in much greater condition,
training will naturally improve your body while sustaining muscle mass. How many
composition because it is highly intensive times have you seen people lose a significant
so you drop body fat, while building your amount of muscle when dieting? Usually
physical performance within each training it is because they are too fat, out of shape
threshold. Remember, most bodybuilding and have to over diet to get in shape. Y3T
training programs will only push you in a can keep the muscle bellies very full and
very small, limited threshold. Y3T forces you your condition more improved, giving you
to really develop your aerobic and anaerobic a better chance to achieve a look which
capacity, enabling you to exploit your body’s supersedes anything you’ve done before!
ability on all levels. Remember, due to the sarcoplasmic cell
– B y becoming leaner you will build muscle swelling from Y3T you are going to have
quicker for two very specific reasons. more capacity to store muscle glycogen.
Firstly, you will be far more insulin sensitive Again, I will delve much deeper into the
which means you are able to burn fuel intricacies of this later in the book.
more efficiently, specifically carbohydrates.
SECTION 3 CONTINUED...
SUMMARY OF Y3T TRAINING PRINCIPLES
Bringing the principles of Y3T training together, I want to give you a collection of things which
illustrates what this training philosophy I have built over decades is about.

1 Optimizing hypertrophy (both types) so that you’re able to tap into all
muscle fibre types, with the correct stimulus at the right time to extract
your full genetic potential. Alongside muscle fibre recruitment is anabolic
hormone stimulation, something that Y3T is extremely efficient at doing!

2 Reduce the risk of injury by training smarter, allowing your body to reduce
inflammation in key areas which in turn enables you to consistently remain
progressive with training.

3 Sustain a better level of condition year round so your physique is able to

progress quicker, training at a higher level and able to utilize key nutrients
more efficiently.

With the basics in hand, we can start to further your learning over the next several chapters and
then get into optimizing Y3T training for you specifically.
 SECTION 4
SCIENCE OF
HYPERTROPHY &
MUSCLE FIBRES
SECTION 4
SCIENCE OF HYPERTROPHY
& MUSCLE FIBRES
Sections 4 and 5 are going to look much deeper into the scientific
breakdown of building muscle, muscle fibre activation, the impact of
hormones on muscle growth and many of the key processes involved
in that. Some of this will take you time to process and you potentially
may need to re-read it several times to truly understand, that is fine.
The reason I like to go into such depth in areas on these topics is because
a lot of my Y3T followers are avid disciples of muscle building. They either
have a very strong understanding of this, or they want to learn, so I want
you to now take the time to process as I give a very expansive explanation
in certain areas. It is always better to have too much information rather
than not enough, even if it takes longer to break it down and gain a true
understanding - ultimately, this is how we push ourselves.

LET’S GET THIS SHIT DONE AND GET

YOU GUYS AND GIRLS SEEING NEW
POSITIVE CHANGES!
SECTION 4 CONTINUED...
MUSCLE FIBRES & HYPERTROPHY…
To put things into perspective, the largest muscle fibre in the body is only the size of a human
hair. Gender, age and obviously genetics are some of the more common factors which influence
ones ability to stimulate hypertrophy. Furthermore, each muscle group is going to have a varying
range in anabolic potential depending on muscle fibre breakdown within that localised area,
along with central nervous system activity and your ability to stimulate that area optimally in the
gym. Broadly speaking, it is thought that upper body muscles typically have better potential to
grow. The two main reasons many scientific experts put this down to is the fact your lower body
muscles have already been exposed to more load, from day to day tasks including walking,
climbing stairs and potentially running. Therefore, there has usually been some degree of
adaptation taking place already - taking you closer to your genetic potential within this region.
Secondly, in most individuals it is believed there are a higher number of androgen receptors in the
upper body.
For those who are not aware, androgen receptors are sites that are activated within the cells
of the body. More specifically, this occurs when muscle building steroid hormones signal to our
receptor sites, which then go on to manipulate our genetic code via instruction. Ultimately, this
is the complex process which leads to the building of muscle tissue, following the uplift in muscle
protein synthesis! What you really need to understand here is that the number of androgen
receptor sites within any muscle heavily influences the growth potential.
If you are somebody who has found legs to be a stubborn muscle group, this could be part of the
issue. However, please do NOT take this out of context and resign yourself to the fact your legs
cannot grow. This is not the case, you will just have to work harder in order to see the growth you
are chasing take place.
Something else I need to outline is growth potential of specific muscles within muscle groups, very
often I will see individuals with lagging areas of a muscle group yet that body part isn’t necessarily
a weakness genetically. This is potentially caused by the different length tension relationships,
along with differing levels of activation while under load at different points. Ultimately, this
reinforces the thought process of using a multitude of exercises which comprehensively target
every muscle you’re training with a variety of angles. For instance, when leg pressing you can use
narrow, neutral and wide stance to target the quadriceps in different ways. There are examples
for every muscle group in the body!
To demonstrate this point further, studies done on the hypertrophic stimulus within the
quadriceps have found a wide range of hypertrophic responses between different muscles within
this specific group, depending on location and activation at varying points of the repetition.
 SECTION 4 CONTINUED...
QUADRICEPS
In my opinion, it is likely that studies such as this find differences in muscle activation in specific
muscles within the same group because of the specific exercise selection. For instance, if they
were using a narrow stance leg press it is likely they would notice more activation taking place
within the Vastus Lateralis (outer quadricep area). From this, I would deduce that this solidifies
the need for a variety of exercises for every muscle group as previously mentioned. Within the
Y3T programming I share in this book, you should notice there is variation across each workout,
largely for this reason - my workouts are always 3 dimensional!

RECTUS FEMORIS
Vastus Intermedius lies under the
rectus femoris so can’t be seen!

VASTUS LATERALIS VASTUS MEDIALIS

SECTION 4 CONTINUED...
REPETITION RANGES & HYPERTROPHY… eccentric on a Week 1 workout. However
Different studies have supported the understand this is deliberately calculated
conclusion that training between 60% and and designed with a lot of thought by myself.
90% of your 1 rep max induce high levels of
hypertrophy. Of course, across this range you Within the wide repetition ranges of Y3T, you
will naturally use a very broad spectrum of are going to hit all fibre types more than with
repetition ranges as the load changes. What any other muscle training system, especially in
I will say is that you must always consider such a methodical programmed way! For you
the trade off with different rep ranges - for to know, we have 3 muscle fibre types.
instance, I would not generally have an athlete 1. Type 1 Slow twitch muscle fibre
using 90% of their 1 rep max because the reality
is, it puts them at more risk of injury because 2. Type 2a Fast twitch muscle fibre
they will be using a huge amount of weight
3. Type 2b Fast twitch muscle fibre
in all likelihood. I’d rather slow their repetition
tempo down in order to force them to use Everybody is going to have a unique blend
lighter weight. However this is NOT always the of all three types of muscle fibre, below you
case, remember I design all my clients and can see how each muscle fibre types
athletes programs based on what I feel will be characteristics and furthermore, what this
the most efficient training stimulus bespoke for means for your outcome.
them. At times I may incorporate a 1-2 second

TYPES TYPE 1 TYPE 2A TYPE 2B

CONTRACTION TIME Slow Moderately fast Very fast
RESISTANCE TO FATIGUE High Fairly high Low
Long - Term
ACTIVITY USE Aerobic Anaerobic
Anaerobic
POWER OUTPUT Low Medium Very high
MITOCHONDRIAL DENSITY High High Low
Creatine Phosphate, Creatine Phosphate,
MAJOR STORAGE FUEL Triglycerides
Glycogen Glycogen

Although experts have tried to calculate the specific muscle fibre ratios within individual muscle
group types, it is impossible to do so while alive due to the invasive nature of testing required
to be accurate! However, we have been able to make some deductions from studies which
ultimately point towards a bias in specific fibre types within muscle groups.

Here are some examples of SLOW twitch populations within specific muscle groups…
Gluteus maximus between 52 and 68%, Hamstrings between 43 and 67%,
Gastrocnemius between 44 and 78%, Soleus between 70 and 90%
SECTION 4 CONTINUED...
I have selected these muscles specifically to However, what you can do is stimulate the muscle
demonstrate a point - generally, hamstrings fibres you do have to then encourage an increase
and glutes are more “power” based muscle in sarcoplasmic fluid and myofibrils, respectively.
groups, as where the solues is particularly
biased towards consistent low output. It The growth potential of any specific muscle
interests me why we see differences in muscle fibre type is a very big question, here are my
groups, logically, it is likely down to the location main thoughts on this.
of the muscle and its role. For instance, the – S tudies do seem to suggest that fast twitch
soleus is involved in frequent, low output fibres carry superior hypertrophic potential,
exercise such as walking therefore it needs on a like for like basis. For instance, if you
more slow twitch muscle fibres to prolong took somebody who had 60% fast twitch
performance. In contrast, the glutes which are muscle fibre mass and 60% slow twitch fibre
the most powerful muscle group in the body mass, the person with more fast twitch fibres
are more dense in fast twitch fibres because would have better growth potential if they
they are there to bolster tasks including deployed muscle growth tactics (training,
sprinting which we’d have done thousands of hydration, nutrition, lifestyle etc) on an
years ago to hunt. identical basis.
When we take ethnicity into play, I feel there – H
 owever, I feel many tests have either
are certain trends we see based on the had a bias towards traditional lower
upbringing certain populations go through, rep hypertrophy sets (8-12 rep range) or
and their ancestors which contribute towards applied high repetition training incorrectly.
muscle fibre ratios. Look at Kenyans, and the Remember, Y3T is applied in a very specific
unbelievable long distance running capabilities way with programming that focuses on
they have - combine this with the heritage of overload in ALL rep ranges. Studies which
individuals from that country, and what they have been done on lighter loads, within
did for thousands of years (run long distances), higher rep ranges have actually found
it points towards a natural evolution to make there to be greater hypertrophy potential in
them fit for purpose. Again, we notice trends slow twitch fibres than perhaps previously
amongst the most elite sprinters, often coming thought. In some instances, it is almost
from the Caribbean islands. I feel this is more comparable to fast twitch muscle fibres!
than a coincidence! But again, I also feel and
believe that when a country and certain race What does this mean for you? Ultimately,
of people dominate in certain active sports it regardless of your muscle fibre ratios there is
becomes a profound religion many want to no reason why you cannot build a significant
follow, and in some ways this in itself kinda amount of muscle mass with the correct
cancels out something we feel we know about application & level of consistency I demand
genetics. Dorian Yates is a prime example from all my Team Y3T athletes! What is really
of this. Was he the most genetically gifted interesting about using Y3T training is that you
bodybuilder in his day? No he was very far from will ultimately notice “sweet spots” where you
it, but his sheer mental strength and self belief get a better pump and feel more responsive. In
created this man to be one of the greatest Mr turn, this allows you to further tailor my training
Olympia champions of all time. methodologies, making them more specific to
your needs. Later in this ebook, you are going to
Although it wouldn’t be unfair to say scientific learn about how to make Y3T more individualized
research is limited on genetics, it is fast improving. anyway, but paying close attention to how you
What I think most would agree with is that people respond is always recommended. I find clients
are born with a specific ratio of muscle fibres who track things and analyse what really works
throughout their body, and it remains that way for them always get faster results because they’re
during their life, you cannot rearrange your ratios! listening to their body closely.
SECTION 4 CONTINUED...
HOW DOES MUSCLE FIBRE Depending on your training program, your
RECRUITMENT WORK…? application (intensity), and relative progression
One thing I always preach about hypertrophy will ultimately determine how frequently you
is muscle activation, which actually starts with recruit differing muscle fibre types.
central nervous system connectivity. In my
opinion, this is one of the most neglected topics What you also must understand is that
of building muscle optimally - if you are able to generally speaking, studies point to the
process this correctly, you will start to see the fact that we follow a structured motor unit
results you want! Pay close attention here, this recruitment pattern. This means the small
will really enhance growth anabolism for many motor units are always triggered first, with the
people reading this. high threshold motor units coming into play
when the body feels they are necessary to
You need to understand that the nervous and complete the task that has been requested
muscle systems are closely connected with one of it.
another. Motor units are in fact neurons which
stimulate a group of muscle fibres, regard this Now, what I want to really get across here
as the first point of muscle activation. is that you can become more efficient in
recruiting high threshold motor units as your
Every time you lift something, whether that is neurological connection with the trained
a cup of coffee or heavy dumbbell, the brain muscle matures. I always say, you should be
sends a message via the central nervous able to get a pump in a muscle without any
system to your motor units in order to trigger weight, doing 10 slow repetitions were you
the appropriate amount of support from your really tense on each rep - this demonstrates
muscles. Not all motor units are equal, here is a you have developed a strong neurological
breakdown for you to understand this further: connection. If you can’t, start practising
because the better you’re able to engage any
1. Small motor units are responsible for the muscle via deliberate neurological activation,
recruitment of our type 1 muscle fibres (slow the greater your potential will be to stimulate
twitch) - these fibres are rich in myoglobin muscle in my opinion.
and mitochondria, giving them a red,
appearance due to increased blood supply. Typically, people think you need to be doing
They are highly resistant to fatigue and great a 6-12 rep max in order to stimulate high
for sub-maximal output - lifting up your cup threshold motor units, the reality is even with
of coffee, going for walks and day to day less weight and failing at 30 or 40 repetitions
tasks are all normal examples. (for example) you can do the same. It is all
about intensity and your ability to push your
2. Large motor units (known as high threshold muscle to failure, and then beyond using
motor units) help recruit the more powerful rest-pause. This is where high threshold motor
fast twitch muscle fibres. As you’re already unit activation really takes place, when your
aware, these fibres are much stronger but muscle feels absolutely desperate for support!
also fatigue a lot quicker which is why they
are only recruited during times of near
maximal exertion. Hitting a 6 rep max on
squats would be a great example. I always
describe high threshold motor units as “lazy”
because the body does not want to activate
them unless it is essential, you need to learn
how to do this efficiently. It is a bit like a
racing car only deploying all of its power
when the throttle is pushed to the floor -
until that happens it will only contribute a
certain percentage of its potential output at
any given moment.
SECTION 4 CONTINUED...
Eccentric and isometric contractions are the Many people will make the counter argument
best place to generate time under tension that all you must do is stick within the lower
which in turn then leads on to improved rep ranges to target fast twitch fibres and
neurological activity. Controlled, explosive continue to progress your lifts. There are many
concentrics when lifting the weight (without issues with approaching training like this, in my
cheating or using momentum) is how you opinion which I will outline now:
excite more motor units and therefore
stimulate higher levels of muscle fibres, then 1) This theory relies on the fact you can
taking the set to and beyond failure as you’re constantly progress your lifts within the same
aware (using rest-pause) helps make this occur rep range - almost everybody will fail to do
at an optimal rate! The reason many people this because your central nervous system will
fail to truly extract all of the potential from high fatigue and lead to plateaus.
repetition training is because it really hurts Once your central nervous crashes, your
in the muscle as well as the aerobic system, ability to recruit muscle fibres drastically
therefore they naturally shy away from it. decreases which then leads to subdued
performance and hypertrophic potential
Something else to consider is that motor unit under those conditions.
firing rate influences the length of time that
motor units are activated within a muscle. The 2) Training like this is predicated on the fact
more rapidly the firing rate (frequency of nerve that you’re lifting heavier and heavier weight
impulses), the greater the force production. close to your maximal number (1 rep max).
Again, this comes down to practise and your This is going to be very aggressive on your
ability to turn that switch on, metaphorically connective tissues, potentially increasing the
speaking. To give you an example, elite sprint risk of injury. So many times I have witnessed
cyclists are able to generate over 1,000 watts of athletes ruin their career, chasing numbers
power within a second of starting on their bike when ultimately they didn’t need to take
- it would take a relatively athletic every day these risks!
person over 6 seconds to reach this peak. 3) Given that we have discovered in this ebook
Much of this is down to their ability to that you could have over 50% slow twitch
trigger high threshold motor units almost muscle fibre mass (for example) within
instantaneously through practise, and of any given muscle group, sometimes up
course a genetic advantage is also present. to 70%, and that these fibres have great
Synchronisation is a sensation described hypertrophic potential not training them is a
when multiple high-threshold motor units massive mistake. Ultimately, you are leaving
combine together, to increase force output a lot of growth potential on the table if you
further across many muscle fibres. When don’t veer outside of the 8-12 rep range!
large demand is placed on the muscle it I want to take what we have learned further
is likely you will experience the onset of right now, going deeper into why training
synchronisation - each training week of Y3T in different rep ranges can increase your
has the capacity to stimulate this, which in chances of building more muscle mass.
turn maximises muscle fibre involvement in To do this, we need to look at the different
multiple training environments. Suddenly, types of hypertrophy and what they mean.
you are exposing your muscles to a broader
range of stimulus which heightens your In short, we have myofibrillar hypertrophy and
potential for positive adaptation! sarcoplasmic hypertrophy. The diagram below
goes some way to illustrating the structure of
muscle fibres and how this correlates with both
forms of hypertrophy.
 SECTION 4 CONTINUED...
SKELETAL MUSCLE

FASCICLE

ACTIN

SARCOMERE

MYOFIBRIL MUSCLE FIBER

The contractile components of the muscle cell are known as myofibrils, they contain actin and
myosin filaments. Furthermore, under the influence of electrochemical signals these filaments
create muscle contractions by a process known as a ‘cross bridge’. Surrounding the myofibrils
we have the sarcoplasmic fluid which contains nutrients, along with other essential components
which provide energy to the muscle in order to contract. Depending on the repetition range used,
both forms of hypertrophy can be stimulated. To expand upon this…
When people train to stimulate hypertrophy they often do so blindly, with limited direction or
real intention. When you break the process of hypertrophy down into its many layers,
you discover that there are things you can and should be doing to illicit a more specific reaction.
The first consideration is the fact that there are two forms of muscle hypertrophy:
– Sarcoplasmic hypertrophy
– Myofibrillar hypertrophy
By simply understanding the difference between these two, you suddenly learn to become
more focused with each workout. Although there will always be cross-over, partly down to
your genetics and the ever changing internal environment, Y3T helps you isolate both forms
of hypertrophy to optimize growth.
SECTION 4 CONTINUED...
Let me explain the differences between both forms of hypertrophy on a basic level.
SARCOPLASMIC HYPERTROPHY… WHAT DOES THIS REALLY MEAN…?
Occurs when there is an increase in Clearly, when you train to build size you are
sarcoplasmic fluid within the muscle going to stimulate both forms of hypertrophy
cell - this sensation is often referred to as on some level. Those who only focus on
“cell swelling.” Essentially the muscle is able building size rather than actively seeking
to house more glycogen, which leads to increases in strength still become stronger,
swelling in size. It is non-functional, meaning which illustrates that both types of
it leads to the expansion of your muscle mass hypertrophy are taking place.
but doesn’t increase contractile strength.
Y3T helps you maximize both forms of
Typically “bodybuilding” type training is hypertrophy which is essential to your
biased towards sarcoplasmic hypertrophy long-term progress, let me explain why.
because the goal is to get pumped rather
than necessarily become strong. Many bodybuilders will go into the gym and
This explains why you can sometimes see a activate sarcoplasmic hypertrophy with lots
bodybuilder who appears heavily muscled of “pump” sets and pay little attention to
yet is only moderately strong, when you take becoming stronger. Usually, they will appear
into account the amount of muscle they carry. volumized in the gym when the muscle is
pumped, but over the course of 12 months
MYOFIBRILLAR HYPERTROPHY… they may not make significant progress.
Occurs when the myofibrils which are
elongated threads within your muscle However, bodybuilders who utilize the
fibers, expand in size. As this occurs you principles of overload as well as focusing on
do become stronger because there is an getting pumped do usually progress quicker.
increase in contractile strength. This is because they are stimulating myofibrillar
This occurs as actin and myosin contractile hypertrophy, generating stronger muscle fibres
proteins increase in numbers, adding to in the process and then also volumizing the
your muscular strength. There will also be an muscle with sarcoplasmic hypertrophy. What
uplift in muscle size, but not the same extent you will find is that one compliments the other!
as sarcoplasmic hypertrophy. For instance, if you are able to increase your
Heavy duty training where you’re handling strength within the 8-12 rep range with strict
large amounts of weight, creating significant form, don’t you think when you go into the
trauma to muscle fibers is when myofibrillar 14-18 rep range on that exercise you will also
hypertrophy occurs. This is the body’s way be stronger? YES! Accumulatively, over weeks,
of recovering and then equipping itself to months and years of training like this you are
deal with this stress thereafter, literally able to facilitate rapid gains in both forms
becoming stronger. of hypertrophy.
While it is fair to say most bodybuilders
will want to focus more on sarcoplasmic
hypertrophy, or anybody who is focused on
aesthetics rather than performance, it would
be a mistake to under value the impact of
myofibrillar hypertrophy. Regard myofibrillar
hypertrophy as a means of getting stronger,
so you’re then able to generate more
sarcoplasmic hypertrophy because of the
overload you can consistently generate!
SECTION 4 CONTINUED...
With adequate volume when using resistance training, it has been shown to be possible to increase
glycogen storage within the muscle. In turn, this will also allow for water to be pulled inside the
muscle cell as around 3g of water is pulled into the muscle for every 1g of water. Not only is cellular
hydration improved as a result, it is highly likely the anabolic activity within the area will also
benefit. IMPORTANT Note. I have just mentioned cellular hydration, this is essential for muscle fibre
contraction and neurological connection. You must make sure you’re drinking enough water and
consuming all the key essential minerals in other to perform at an optimum level.
It is hard to give specific repetition range of myofibrillar hypertrophy, however, lower rep ranges
where the emphasis is on type 2 fast twitch fibres is always going to have a bias towards this form
of hypertrophy.
Sarcoplasmic hypertrophy can again occur in a multitude of rep ranges, although moderate and
higher rep ranges will carry more bias towards this form of hypertrophy because the muscle will
look to increase sarcoplasm in order to store additional energy.
Currently, it is impossible to state that one form of hypertrophy can occur completely exclusively
in the absence of the other. However, there are certainly biases towards one form depending on
training stimulus. What we also know is that sarcoplasm must expand in order to provide the
energy needed to house increased myofibrillar density. From this, I would deduce that it is optimal
to follow a resistance program which focuses on characteristics which focuses on both forms of
hypertrophy - namely, a Y3T split specific to your individual needs.
Below is an overview of the key differences between low repetition training and moderate/high
repetition training. Hopefully, this will serve as a final reference for you on this subject so you’re
able to really digest this information!

WORKOUT A
HEAVY, LOW REP TRAINING (6-12 REP RANGE)
Provided the weight selected leads to failure and then beyond failure (using rest pause),sets
within this repetition range you are going to excite high threshold motor units very fast, in turn
recruiting the most hypertrophic fast twitch fibres in the process. However, it is likely your slow
twitch fibres will be relatively under stimulated during these types of sets.

WORKOUT B
MODERATE WEIGHT, HIGH REP TRAINING (20+ REP RANGE)
Initially your small motor units will become recruited when using less weight to achieve a higher
rep range, drawing the slow twitch muscle fibres into play. As you reach a state of failure, your
high threshold motor units will be recruited which then engage fast twitch muscle fibres as well.
By using rest-pause, you can create an environment where this process can be leveraged for
optimal growth!
SECTION 4 CONTINUED...
WHAT ELSE…? TIME UNDER TENSION…
As you move into the programming section One thing you will notice with Y3T is the specific
of this book you will come across references rep tempo prescriptions, the reasoning is
to certain terminology, I want to ensure you simple, it is there to help activate higher levels
understand the importance of this which is of muscle activation which in turn enhances
why I am now going to outline some key the likelihood of hypertrophy taking place.
points below. All of these things are crucial Remember, your muscle doesn’t understand a
to optimising your results! set number, it just senses stress and that can
be induced by slowing down your tempo with
Rep tempo – this refers to the speed at which lighter weight. Another upshot of doing this is
you perform one repetition and is broken that you’re going to breakdown the muscle by
down into 4 phases, eccentric phase, isometric using lesser loads, allowing your connective
phase, concentric phase and isometric phase. tissues to suffer less stress in the process. This
We manipulate each phase during Week is only going to benefit your longevity as an
1, 2 and 3 in order to illicit a different, yet athlete, those who remain uninjured and pain
specific response. free are inevitably able to progress faster!
Eccentric Contraction – this refers to with Several studies have also pointed towards the
the “negative” part of a rep (where you are fact that muscle protein synthesis is improved
lowering/resisting the weight), the muscle is when you spend more time under tension,
under tension whilst lengthening. I would suggest this occurs because the
Isometric phase 1 – the first isometric phase recruitment of the muscle you’re training is
arrives after the eccentric phase and is the more isolated due to improved control!
point at which you pause before moving the One of the most important parts of time under
weight again, the muscle is under tension but tension is the eccentric phase, otherwise
the weight is not in motion. known as the “negative.” This is where the
Concentric phase – this refers to the “lifting” muscle is tensing and lengthening at the same
part of the rep, which results in a concentric time, it is also when you’re at your strongest.
contraction of muscle fibres as the muscles Not focusing on the eccentric is a big mistake,
shorten under tension. leading to a loss in hypertrophy potential. If
more people would spend longer under tension
Isometric phase 2 – the second isometric phase on the negative I believe their results would
comes after the concentric phase where you improve to a degree for this reason alone! But
pause with the muscle under tension, before again I will always make it very aware that
going into the eccentric phase again. having an array of set eccentric time frames
can have a very positive uptake.
SECTION 4 CONTINUED...
PROGRESSIVE OVERLOAD… Using Y3T, where you’re moving through a
Progressive overload is both essential and periodised program which doesn’t just expose
misunderstood - people think hitting heavier 1 you to new training stimulus, but also rotates
rep maxes is the definition of overload, it is not! overall volume to allow for optimal recovery
It is undeniable that we need to be progressive ensures you won’t plateau so easily. Each
with periodised training over time, but for new training cycle you enter into will almost
optimal results in muscle gains I recommend certainly allow your performance to progress,
doing that across multiple ranges as I have which exposes your muscles to overload
explained already. on a consistent basis, across a multitude of
thresholds opposed to just one most people
To explain progressive overload, it is the focus on!
process of exposing the muscle to more
stress. If you did the same number of sets, SUMMARY
with the same tempo and same rest periods Following this information, you should be able
this week as last week, but you did 11 reps to understand the different muscle fibre types
on every set instead of 10 that is technically and their involvement in the process of building
“progressive overload.” muscle. From this, you should understand
clearly the importance of using a broad range
What you must consider is that you’re not of repetitions along with training stimulus.
going to be able to progress like that with a
one dimensional program, week on week.
Your central nervous system will fatigue and
your muscle fibres won’t adapt quickly enough!
Secondly, it still means you’re missing out on
other rep ranges and therefore new training
stimuluses as already outlined.
 SECTION 5
SCIENCE OF
HORMONES &
MUSCLE GROWTH
SECTION 5
SCIENCE OF HORMONES
& MUSCLE GROWTH
Hormones are an important topic for anybody wanting to optimize body
composition, muscle mass, recovery, fat loss and performance. They are
extremely relevant when discussing training as well, not just nutrition
which many people tend to forget about. From experience I have found
that Y3T training has enabled people to manipulate their hormonal
profiles in a positive manner, leading to better results. The endocrine
system is a term which describes the 30+ hormones identified in the
human body, many of which play a key role in performance and body
composition. I am in absolutely no doubt whatsoever that deliberately
taking steps to enhance the synergy between your body and natural
hormones is going to help optimise results when it comes to forcing and
seeing a positive change.
In this section I am going to elaborate on this because I want you to develop an understanding
of what is happening, and how things can be utilized to get quicker results. Once again, take the
time needed to truly understand this information because it is highly relevant to your outcome!

TESTOSTERONE… Larger muscle groups performed with

As you are probably aware, testosterone compound lifts have been shown to stimulate
is the master male sex hormone which is a more significant release of testosterone.
heavily involved in muscle growth, fat loss and This is quite simple down to the higher level
improvements in performance. We are most of metabolic stress they generate.
interested in “Free” testosterone because this is This is one of the reasons you will generally
available to bind to androgen receptors which find Y3T workouts start with compound lifts.
we discussed earlier, in turn leading to the
production of proteins and ultimately gains in Training intensity and volume is another
muscle mass. big factor when assessing how natural
testosterone is impacted in the gym. In short,
Generally speaking, it is a completely normal we are looking for intensity because this gives
response for the body to increase testosterone the body a reason to change i.e. release more
output when exposed to intense weight androgenic hormones to facilitate recovery
training as a natural coping mechanism. and then positive adaptation.
In theory, the more positive stress you can
expose your body to the better for natural Simply put, Y3T is designed to constantly put
testosterone production which can then go your body in an environment where you cannot
on to influence muscle growth! be anything other than extremely challenged!!
This is one of the primary reasons I feel my
There are many training related factors which Team Y3T athletes who have regular blood
can dictate how your testosterone production work find their natural testosterone health is
responds to stimulus… very healthy when compared to previous tests
SECTION 5 CONTINUED...
GROWTH HORMONE & IGF-1… Y3T is also known for the sheer intensity it
Certain isoforms of growth hormone become thrives on, which obviously leads to severe
elevated from resistance training, these lactic acid accumulation. There is a strong
elevations in growth hormone appear to last correlation between lactic acid build up and
for approximately 30 minutes after training in the secretion of growth hormone, once again
both men and women. supporting the idea that seriously intense
training supports a more anabolic response.
As expected, growth hormone levels improve
when there is a greater level of training What you also need to understand about
intensity present. However, one finding which is growth hormone is its impact on IGF-1, a
more interesting is that slower eccentrics seem highly anabolic hormone. Up to 9 hours after
to stimulate a higher growth hormone output. stimulating growth hormone release, you
This is just another reason why I put so much will benefit from an elevation in IGF-1 levels.
emphasis on repetition tempo with all Y3T Following intense training, you will also benefit
programming. You can see, there are many from an uplift in IGF-1 secretion in the form
cross-over points within my training methods of mechano-growth factor. Overall, these
which ultimately contribute towards a more outcomes help boost protein synthesis which
anabolic outcome - when combined together, in turn boosts overall anabolism!
the synergy is extremely potent.
SECTION 5 CONTINUED...
INSULIN… INSULIN SENSITIVITY
Insulin is a critical hormone for anybody striving Insulin sensitivity is the opposite of insulin
to make positive changes to their physique, resistance, it means that you are able to
it plays a key role in transporting nutrients to efficiently manage blood glucose levels and
the muscle tissue. Many variables will influence put that unit of energy to good use.
how effective your body is in leveraging the Ultimately, blood glucose disposal is much
power of insulin. One point worth noting here more efficient when you’re lean. This means
is that insulin is extremely anabolic, meaning recovery, performance and muscle growth will
it helps trigger recovery and muscle growth. benefit. Individuals who are lean are insulin
The biggest variable which will determine sensitive, which is why I always recommend
how efficient your body is in utilizing insulin is staying in good condition. For males, this is
whether you’re “insulin resistant” or “insulin between 10-12% body fat, for females between
sensitive.” This is a sliding scale, you aren’t one 20-22% typically.
or the other - there are variants of both, with
extremes at both ends. Let me explain why Y3T helps prevent insulin
resistance and support insulin sensitivity…
Let me explain what this means and how you
can influence that, then we can discuss the All resistance training is going to help you
impact of Y3T training on this matter as well. become more efficient at spending glycogen,
therefore blood sugar management improves.
INSULIN RESISTANCE However, Y3T is so much more intense,
When you’re insulin resistance there is a especially in the moderate and higher
relatively significant amount of beta-cell repetition ranges when compared to other
dysfunction in the pancreas, this means methodologies that you’re able to rapidly
you will struggle to secret enough insulin to improve insulin sensitivity. In short, you create
match the level of glucose circulating in your more demand for energy with Y3T training!
bloodstream. This leads to further insulin
resistance taking place, poor energy levels, With this level of intensity, there are more
slower recovery and it will also have a negative Glute-4 proteins which are proficient glucose
impact on your ability to build muscle. It is transporters, therefore you become better at
also worth noting that insulin resistance is putting excess fuel to use. The upshot is an
almost always caused due to over consuming improvement in insulin health. Ultimately, when
calories for prolonged periods of time, leading you are more insulin sensitive building muscle
to excessive amounts of body fat at the same and burning fat becomes easier!
time. This is one of the many reasons I always SUMMARIZING HORMONES & Y3T…
push my athletes to stay lean year round, it has It should be apparent to you that making
a profound impact on your ability to progress! these hormones a priority for optimized body
I will discuss how you address insulin composition changes is essential! In the
resistance shortly. context of this ebook, what you really need to
understand is that Y3T training and applying
the key principles shared are going to help you
set your hormone output up for optimal gains!
 SECTION 6
APPLYING
Y3T TO YOUR
OWN BODY
FOR OPTIMAL
RESULTS
SECTION 6
APPLYING Y3T TO YOUR OWN
BODY FOR OPTIMAL RESULTS
By this point you should have a strong understanding of the Y3T training
principle, however the really interesting part of this book comes alive
now. This is where we discuss bringing Y3T into your world and making it
more tailored to your body, ultimately allowing you to progress quicker!
There are many things we need to cover to ensure you have the right level of knowledge to do
this. Imagine being a 1-2-1 client of mine, this is exactly what I look for when devising a program
for them.
Let’s get straight into it!
SECTION 6 CONTINUED...
COMMON OBSERVATIONS HAMSTRINGS
These points are not to be taken as gospel Put your hand on the back of your hamstrings,
or set in stone, but they will certainly help some people will naturally have shape
some readers of this book learn and therefore taking place here and others will just be flat.
progress faster. Bearing in mind I have coached Hamstrings tend to be extremely dense in fast
thousands of people, it has given me the twitch muscle fibers, therefore if somebody
opportunity to observe various body types has hamstrings which really hang they are
and the way they respond to training stimulus. usually (not always) fast twitch dominant!
Below are some of the things I have discovered, Elite sprinters for example always have this
I feel that many people will see some of these characteristic.
traits within themselves - if you do, please
keep a note of them because it will help in TRAINING HISTORY
the following sections when we discuss the Discovering somebody’s training history is
different training splits. extremely important to me when assessing
their physique because it tells me a lot about
JAWLINE how their body responds, or doesn’t. For
How square and pronounced is your jaw instance, if someone has done a lot of 6-12 rep
line? More often than not people with a very max sets and their triceps are not developed
pronounced square jaw line tend to have it tells me there probably aren’t a lot of fast
higher androgenic hormone output. Typically, twitch fibers in that muscle group. Anyone who
I have found people with this trait to have a presses very heavy with a significant fast twitch
lot of fast twitch muscle fibers as well and fibre ratio tend to develop big thick triceps
therefore respond well to more Week 1 style usually. If somebody tells me that they leg press
training. In this instance, I may give an athlete heavy to depth, with low volume reps, and their
like this (such as Flex Lewis) 2 X Week 1 style quads are very weak it often shows they will
training weeks back to back, before then more likely respond better to Week 2 and Week
moving into a Week 2 for instance. 3 workouts because clearly the fast twitch fibre
population in their quads have had the chance
MUSCLE THICKNESS to grow, and haven’t.
We see physiques which might carry a lot
of muscle yet they lack a certain thickness, There are multiple examples like this, hopefully
others look 3D from every angle! Those who these at least illustrate some of the things
have more thickness and roundness to their I’m looking for. Obviously, I have to take into
muscles usually have more fast twitch muscle account that these people could be:
fibers - this is because these muscles are more – Training without any real intensity
hypertrophic, therefore they appear more
pronounced. This tells me someone with this – Eating a very bad diet
body type may respond better to more Week 1
– Sleeping badly
workouts in their training cycle.
– Not hydrating correctly
DELTOIDS
Deltoids are a huge giveaway for me, people – Using poor form
who naturally have big capped deltoids are
usually full of fast twitch muscle fibers. In – Not spending enough time under tension
contrast, I see a lot of people who carry a good
However, asking these questions and making
level of muscle yet have relatively flat deltoids
these observations can still really help me
even if there is some size taking place in that
make a brief summary of what I feel will work
area. These are people who I find respond very
for an individual. After years of analysing
well to more Week 2 and Week 3 Y3T workouts,
physiques I have learned to spot things which
in their training cycle.
usually lead me to believing a certain way of
training will work.
SECTION 6 CONTINUED...
Y3T FAQS
Below are a collection of the most common questions I get asked from
Y3T Disciples around the world. It is fair to say that I spend a great deal
of time answering questions which are very similar every day, so this is a
great opportunity for me to share these with you!

HOW IMPORTANT IS REP TEMPO? SHOULD I SEE GAINS IN STRENGTH

USING Y3T?
The importance of following the prescribed
rep tempo with any given Y3T workout Yes!
cannot be emphasized enough, it can be
the difference between making dramatic Depending on the rotation you’re on, I’d
improvements in muscle recruitment and expect you to notice improvements in
failing to trigger adequate response within performance each training cycle. This
the target area. Rep tempos are in place to means, if you’re doing a Week 1a, Week
ensure you’re generating enough tension 1b, Week 2 and Week 3, when you start
rather than “just” moving a weight from that cycle again, I’d expect you to see your
A to B. numbers go up. This could be extra reps
or even more weight for the same number
You will notice within each Y3T training of reps! Y3T is designed in a way to let the
week there is a different number. This is central nervous system recover and then
because different rep ranges demand ultimately thrive, meaning performance
different things. For instance, lower rep sets should potentially improve on a regular
give you less opportunity to create tension, basis. Remember, improvements in
so the movement needs to be slower strength need to be relative - this means
(usually) in order to get the level of tempo and rest periods have to be kept
tension required. consistent for each training week to truly
count as progress.
I LOSE STRENGTH WITH SLOWER REP
TEMPO, WHY?

You haven’t “lost strength” you are making

the movement harder by slowing down
the tempo, in order to increase muscle
engagement. This is key to stimulating
muscle growth, so even though you’re
using less weight your muscle is working
hard. You will find once you adopt the
correct rep tempo, you will become
stronger on a like for like basis.
SECTION 6 CONTINUED...
SHOULD I TRAIN A MUSCLE GROUP WHY ARE DUMBBELLS PREFERRED
MORE THAN ONCE A WEEK? TO BARBELLS?

The reality is, even with one workout Firstly, I don’t always prefer dumbbells
dedicated to one or two body parts, over barbells universally. For pressing
ultimately there is some cross-over movements specifically I tend to have a
meaning you’re going to get secondary bias towards dumbbells because they
stimulation. Don’t forget this! For instance, allow for a greater range of motion,
the deltoids will be stimulated when meaning you have more ability to
training chest & also back. stimulate the target muscle in a more
isolated manner.
What I will say is, if you have a weak
muscle group that isn’t responding after This is not to say I don’t ever use barbells for
consistent effort (which means diet, pressing, but they are usually (not always)
sleep and hydration as well) then using a higher risk when it comes to shoulder
second workout 3-4 days apart is a good injuries - for some people this is a bigger
idea. What I will say is, I’d do the smaller consideration if they have a propensity to
“Priming” workout at the start of the week, niggles in this area of their physique.
just to prime that muscle and create a
secondary stimulus. Then, 3-4 days later
I would do the full workout because I feel WHY ARE Y3T CHEST WORKOUTS BIASED
the central nervous system within that area TOWARDS INCLINE?
could be better primed, after that initial
Simply because I find those who have a
stimulation based workout.
weak chest always lack thickness and
depth in the upper region, if they bring that
HOW DO I GET EXERCISE up, the rest of the chest follows. For this
SELECTION RIGHT? reason, I like to make my clients focus more
on incline pressing.
In short, this is about learning how your
body responds and keep note of that. Having said that, I will still use other angles
Things like biomechanics, available range in order to extract more potential from the
of motion and variables including past pectorals in some instances.
injuries all come into play. Some people just
connect with certain exercises better.
Experiment and see.
What I will say is, focus on exercises where
you feel a deep connection within the
target muscle. Sometimes this will take
practise, but ultimately you should feel this
if an exercise works for you well.
SECTION 6 CONTINUED...
IS A FULL RANGE OF MOTION IS Y3T A LONG-TERM PLAN?
ALWAYS NEEDED?
Yes, clients of mine have used it for years
The reality is, always using the fullest range and years.
of motion for an exercise isn’t necessarily
the best route to building muscle. Of course, we change the split and rotate
However, I know if I say this without new principles into their program so
context people can abuse this it remains progressive at all times. But
information and justify shit form so ultimately, it is a training system which
please read the following bit carefully. delivers the opportunity to progress every
week of the year because of constant
When you blindly use the fullest range of training variables that are synergistic with
motion, you often find tension on the one another.
target muscle dissipates into other areas.
Chest pressing is always a great example, The aim is to fine tune it to your own needs!
at one isometric point the shoulders come
into play, at the other when you lockout HOW DO I KNOW IF I AM
it becomes tricep dominant. Stopping RECOVERING PROPERLY?
just short either end makes the chest
work harder! I always talk about the importance of
For this reason, I always say work the recovery because that opens the door
muscle through the fullest range of motion up to progression. You cannot build a
while sustaining maximal levels of tension. better physique unless you are
Almost always, this does mean using most progressing properly!
of the range of motion, with Firstly, your recovery relies upon meeting
small adjustments. your daily needs with nutrition, sleep
Don’t let this be an excuse for BS half rep and hydration. Supplements also come
squats for instance, just to go heavier!! into this!
Things which you need to look out for, to
IF AN EXERCISES CAUSES PAIN WHAT assess how well you’re recovering include:
SHOULD I DO? – Physical tiredness which isn’t normal
Stop! – S trength levels, when these plummet
usually you’re over trained
Pain is always a sign from the body to say
too much inflammation is taking place – F eeling agitated and potentially
within that area, there is a reason for this. “shakey” - this shows your CNS is
Get a specialist to analyse the area and probably fatigued
help you decipher the problem.
When these signs are clear, you need to
The short-term solution is to select other address why. Often people overlook the
exercises which allow stimulation without importance of sleep and hydration as I
the pain. said, even if your diet is on point, those two
factors play a huge role!
SECTION 6 CONTINUED...
CAN I USE STRENGTH TRAINING IS CARDIO STILL NEEDED?
WITH Y3T?
I will always advocate using cardio
Yes, many of my athletes do. because it has many positive benefits far
beyond fat loss. Cardiac health, digestion
The theory is much the same with the and recovery all benefit from cardio. What
rotation of rep ranges, training volumes my Y3T clients find is that they need to
and rep tempo, along with varying rest do less when compared to other weight
periods. Obviously, the rep ranges used training programs, because ultimately
are lower for some of the exercises in they are burning more calories due to
accordance with the main goal. the intensity! Also, their metabolism goes
However, even athletes who want to get into overdrive with this style of training,
stronger still use a rotation of rep ranges particularly when matched with the right
because remember, recovery is essential. diet protocol. I see this is a very efficient
When your central nervous system, way of progressing!
connective tissues and muscle fibres are
able to recover faster you get stronger
more easily as well.

CAN BEGINNERS USE Y3T?

Yes!
Like anything, you will naturally go on
your own journey where you’re building
a tolerance to a new training style. There
are parts of Y3T which will be particularly
challenging, the obvious example are the
Week 3 workouts.
However, I would suggest beginners will
actually be giving themselves a head start
by training with this training structure and
avoiding many of the pitfalls associated
with weight training.
SECTION 6 CONTINUED...
WHEN “FINE TUNING” Y3T, WHAT SHOULD I FOCUS ON?

The reality is, without me as your personal coach the aim must be to analyse everything.
When you take count of your progress every week, monitoring new photos in the same light,
taking measurements on various muscle groups and seeing how you feel, that tells you what
is and isn’t working.
The process is this, to be clear:

IMPLEMENT ANALYSE ADJUST REPEAT

You might find that your body becomes more responsive to a certain Y3T rotation, build on that
and see what other adjustments along the way contribute to an even better outcome for you.
However, give things enough time as well, be patient and ensure you’re sticking within the key
principles I always outline because these have been tested on thousands of people remember,
they work!!
SECTION 7
SECTION 7
YOUR Y3T TRAINING
SPLIT FOR HYPERTROPHY
Let’s start taking a look at your physique and discussing the training
program you need to follow - quickly it will become more obvious to
you the direction your training needs to take, within the context of Y3T.

As I finished the last section, I want to be very clear here by providing

the bases that this advice is formed on and the fact you’re training with
intensity, your time under tension (with slow rep tempo) is present, you
are eating the right food types and amounts, hydrating yourself, sleeping,
taking the right supplements and being consistent. In order for any of this
to work, all of these things are absolute minimum requirements on a daily
basis, please do not under estimate them.
These are recommendations based off my TAILORING Y3T TO YOU…
extensive experience - however, there will be We have discussed several factors which help
instances where further fine tuning is going determine the kind of body you have and more
to benefit you. That is part of the journey, importantly what those variables could mean
becoming more and more accustomed to your for your progress. To reiterate, this is about
body and ensuring you’re in tune with what finding a more optimal way of you to tailor Y3T
really works. Only by continuously assessing training in order to see even faster progress.
and reassessing things can you reach a place The standard 3 week Y3T training cycle will
where you have a very strong understanding! already give you a great deal of progress
opposed to “traditional” bodybuilding splits
in my opinion, however this is taking things up
another level as if I was personally coaching (as
close as possible without me actually coaching
you as a client).
Below I have created several training splits and
Y3T programs, taking into account different
factors which will make each program more
appropriate for different individuals. Find the
one which resonates the most with yourself,
based on what we have discussed.
SECTION 7

IMPORTANT
TRAINING INFORMATION
READ THE BELOW BEFORE STARTING
A TRAINING PROGRAMME
When you look below at the three different training programmes designed for the various
body types, Ectomorph, Endomorph and Mesomorph.
You will notice that there is a change in the way that I design the micro-cycle in relationship
to the eccentric phase. E.g. (the time under tension), and how I implement what type of
micro-cycle week/weeks, you are to follow depending on your body type e.g. Ectomorph,
Endomorph and Mesomorph, in relationship to how I have experienced these type of body
compositions, males and females.
It is from my experiences I have found working with a vast amount of individuals I have
been able to gather information and data which has given me the reason to design the
programmes this way.

IT MAY NOT BE POSSIBLE FOR YOU TO FOLLOW THE EXACT TRAINING

PROGRAMME DESIGNED FOR YOUR BODY TYPE, IN RELATIONSHIP TO THE
AMOUNT OF DAYS YOU TRAIN IN A WEEK.
EXAMPLE
YOU MAY BE A ECTOMORPH AND THE PROGRAMME I HAVE DESIGNED FOR YOU
IS A 5 DAY A WEEK TRAINING SCHEDULE. HOWEVER HYPOTHETICALLY YOU MAY
ONLY BE ABLE TO TRAIN 4 DAYS A WEEK.
THIS IS WHERE YOU NEED TO USE YOUR OWN INITIATIVE TO DESIGN YOUR
OWN TRAINING SPLIT, E.G. YOU COULD DESIGN A 4 DAY A WEEK TRAINING
PROGRAMME. HOWEVER YOU WOULD NEED TO DECIDED WHICH MUSCLE
GROUPS TO PAIR UP IN ORDER TO TRAIN YOUR FULL BODY IN FOUR DAYS.
LEAN “HARD GAINER”
LEAN “HARD GAINER”
If you are somebody who has always been lean
and struggled to gain weight, people probably
categorize you as an ectomorph with a fast
metabolism. Looking beyond that label, I want to
focus on what I have noticed over the years with this
type of physique, covering the Y3T training methods
I have found to really work!
– G
 etting as much blood flow into your muscles is
going to help stimulate cell swelling, therefore
heavier Week 1 workouts are going to be less
pumped than in Week 2 and 3.
– F rom experience I have found hard gainers
usually have less fast twitch muscle fibre density,
but this doesn’t mean stimulating the fast twitch
muscle fibers you do have is a waste of time.
In fact, you must work hard on doing this in your
Week 1 workouts which ultimately contributes
towards hypertrophic gains. As you develop
your strength which doesn’t just enable you to
experience overload within lower rep ranges,
it also helps do the same in moderate to high
rep ranges as well which contributes towards
faster muscle growth. It also helps trigger
anabolic hormone production because of the
stress it places upon the body, this is true of all
body types when lifting heavier weights with
correct programming
With that said, the below Y3T training cycle is
specific to someone who is a lean “hard gainer”,
using adjustments specific to the muscle fibre
ratios I come across with athletes who fall into
this category.
LEAN “HARD GAINER”

IMPORTANT
TRAINING INFORMATION
PLEASE FOLLOW THE STRUCTURE BELOW

TRAINING SPLIT
PHASE ONE
WEEK 1A 4-5 SEC ECCENTRIC
WEEK 2 3 SEC ECCENTRIC
WEEK 2 3 SEC ECCENTRIC
WEEK 3 1-2 SEC ECCENTRIC
PHASE TWO
WEEK 1A 4-5 SEC ECCENTRIC
WEEK 2 3 SEC ECCENTRIC
WEEK 2 3 SEC ECCENTRIC
WEEK 3 1-2 SEC ECCENTRIC
PHASE THREE
WEEK 1A 4-5 SEC ECCENTRIC
WEEK 2 3 SEC ECCENTRIC
WEEK 2 3 SEC ECCENTRIC
WEEK 3 1-2 SEC ECCENTRIC

TRAINING DAYS AND REST DAYS

MONDAY CHEST & TRICEPS
TUESDAY BACK & BICEPS
WEDNESDAY REST DAY
THURSDAY SHOULDERS & CALVES
FRIDAY THIGHS & HAMSTRINGS
SATURDAY REST DAY
SUNDAY REST DAY
LEAN “HARD GAINER”

WEEK 1A
TRAINING RULES
– 75-90 seconds rest between working sets – O
 n pulling movements pause for 1 second
after the concentric to further muscle
– 4-5 Second Eccentric activation - this means holding the weight
– O
 n pressing movements pause for before returning into the eccentric
1 second at the “bottom” of each rep – O
 n leg extensions and leg curls,
to further muscle activation - this means implement a 1 second pause at the
holding the weight before pressing isometric following the concentric to
back up activate more muscle fibres

MONDAY CHEST & TRICEPS

EXERCISE SETS/REPS REP TEMPO REST PERIODS
Warm up with 4 sets of Incline D-Bell Press
Incline D-Bell Press 4 X 6-10 4-5 seconds 75/90 seconds
Incline D-Bell Fly 4 X 8-12 4-5 seconds 75/90 seconds
Flat D-Bell Press 4 X 8-12 4-5 seconds 75/90 seconds
Peck Deck 2 X 8-12 4-5 seconds 75/90 seconds
Warm up with 4 sets of Seated EZ-Bar Tricep Extension
Seated EZ-Bar Tricep Extension 4 X 6-10 4-5 seconds 75/90 seconds
Weighted Dips 6 X 8-12 4-5 seconds 75/90 seconds

TUESDAY BACK & BICEPS

EXERCISE SETS/REPS REP TEMPO REST PERIODS
Warm up with 4 sets of Close Grip Pull Down
Close Grip Pull Down 4 X 6-10 4-5 seconds 75/90 seconds
Bent Over D-Bell Row 4 X 6-10 4-5 seconds 75/90 seconds
Close Grip Low Pulley Cable Row 4 X 8-12 4-5 seconds 75/90 seconds
B-Bell DeadLift (Do 1-3 Warm up sets first) 2 X 8-12 4-5 seconds 75/90 seconds
Warm up with 4 sets of Standing Medium Grip B-Bell Curl
Standing Medium Grip B-Bell Curl 4 X 6-10 4-5 seconds 75/90 seconds
Seated D-Bell Curl 4 X 8-12 4-5 seconds 75/90 seconds

WEDNESDAY REST DAY

LEAN “HARD GAINER”

WEEK 1A CONTINUED
THURSDAY SHOULDERS & CALVES
EXERCISE SETS/REPS REP TEMPO REST PERIODS
Warm up with 4 sets of Seated D-Bell Press
Seated D-Bell Press 4 X 6-10 4-5 seconds 75/90 seconds
Standing Straight Arm D-Bell Rise 4 X 8-12 4-5 seconds 75/90 seconds
Standing D-Bell Side Lateral Rise 4 X 8-12 4-5 seconds 75/90 seconds
Bent Over D-Bell Rise (Rear Delt’s) 4 X 10-14 4-5 seconds 75/90 seconds
Warm up with 4 sets of Leg Press Calve Rise
Leg Press Calve Rise (Neutral Stance) 4 X 10-14 4-5 seconds 75/90 seconds
Standing Calve Rise (Neutral Stance) 6 X 10-14 4-5 seconds 75/90 seconds

FRIDAY THIGHS & HAMSTRINGS

EXERCISE SETS/REPS REP TEMPO REST PERIODS
Warm up with 4 sets of B-Bell Squat
B-Bell Squat 6 X 6-10 4-5 seconds 75/90 seconds
Leg Press (Do 2-4 Warm up sets first) 6 X 8-12 4-5 seconds 75/90 seconds
Warm up with 4 sets of B-Bell Stiff Leg DeadLift
B-Bell Stiff Leg DeadLift 4 X 8-12 4-5 seconds 75/90 seconds
Lying Leg Curl 6 X 8-12 4-5 seconds 75/90 seconds

SATURDAY REST DAY

SUNDAY REST DAY

ANALYSING WEEK 1A…
Traditionally Week 1 of the Y3T training cycle has been built around lower repetition ranges, and
mainly compound lifts. In some cases I will design the rep ranges as low as 6-10 reps, this is not a
coincidence, this is by design! Remember, the majority of exercise are pushed towards 8-12 reps
for an increase in blood flow, specifically for people who really struggle to build size.
LEAN “HARD GAINER”

WEEK 1A CONTINUED
HERE ARE THE REASONS WHY
– At the beginning of the workout the aim
– T
 here are isometric pauses used on
certain exercises, this is to target
is to stimulate as many high threshold the muscle and place it under more
motor units within the working muscle mechanical tension. This is not a strategy
as possible, in doing so you’re able to exclusive to ectomorphs, ultimately I feel
recruit more muscle fibres throughout the it helps everybody recruit more muscle
workout leading to greater hypertrophic fibres by improving their neurological
activity. Going slightly lower with your rep activity within that area. However, I find
range allows you to lift heavier weight, that hard gainers who don’t have much
a great way to activate high threshold muscle often complain of not having
motor units at the start of a workout. much “feel” in the target area, potentially
However, as a hard gainer it is common to down to having less mass. This is a great
carry less muscle mass and potentially be way to improve this dramatically, leading
slightly weaker, relatively speaking when to quicker progress in my experience.
compared to mesomorphs for instance.
As a result, to account for the lack of – T
 he rest periods are relatively short for
strength, we go slightly higher than that a workout where you’re also aiming to
6 rep range so the extra reps give you lift heavy weight. In my experience, hard
more volume - accumulatively, this helps gainers recover faster between sets
overload the central nervous system and because of their muscle fibre biases.
muscle fibres in my experience within the Also, keeping the rest periods shorter
correct threshold. means blood will usually pool within the
working muscle quicker and stay there
– F or the rest of the workout the repetition for longer - hard gainers generally benefit
ranges increase to 8-12, this is simply from this more because they are arguably
to help expose your working muscles the body type which needs to maximize
to more time under tension. In my cell swelling more than anybody else!
experience, I have found that hard
gainers tend to respond better to this, – S houlders & calves have extra working
and it really benefits their neurological sets which you might have noticed. These
mind-to-muscle connection as well. muscle groups usually have a high level
of slow twitch muscle fibres, especially
for hard gainers! This means the extra
training volume can help stimulate
growth faster, and generally speaking
ectomorphs can recover quicker anyway.
Notice that the rep ranges are slightly
higher for these body parts too, helping
us take advantage of the higher ratio of
slow twitch fibres!
LEAN “HARD GAINER”

WEEK 2
TRAINING RULES
– 90 seconds rest between working sets – O
 n pulling movements pause for 1 second
after the concentric to further muscle
– 3 Second Eccentric activation - this means holding the weight
– O
 n pressing movements pause for 1 before returning into the eccentric
second at the “bottom” of each rep to – O
 n leg extensions and leg curls,
further muscle activation - this means implement a 1 second pause at the
holding the weight before pressing isometric following the concentric to
back up activate more muscle fibres

MONDAY CHEST & TRICEPS

EXERCISE SETS/REPS REP TEMPO REST PERIODS
Warm up with 4 sets of Standing Cable Cross Over
Standing Cable Cross Over 4 X 14-18 3 seconds 90 seconds
Flat D-Bell Press (Do 2-3 Warm up sets first) 4 X 14-18 3 seconds 90 seconds
Incline D-Bell Press 4 X 14-18 3 seconds 90 seconds
Weighted Dips 2 X 14-18 3 seconds 90 seconds
Warm up with 4 sets of Straight Bar Cable Push Down
Straight Bar Cable Push Down 4 X 14-18 3 seconds 90 seconds
Straight Bar Bent Over Cable Extension 4 X 14-18 3 seconds 90 seconds

TUESDAY BACK & BICEPS

EXERCISE SETS/REPS REP TEMPO REST PERIODS
Warm up with 4 sets of T-Bar Row
T-Bar Row 4 X 14-18 3 seconds 90 seconds
Medium Grip Pull Down 4 X 14-18 3 seconds 90 seconds
B-Bell Rack Pull’s 4 X 14-18 3 seconds 90 seconds
Single Arm Bent Over B-Bell Row 2 X 14-18 3 seconds 90 seconds
Warm up with 4 sets of Standing D-Bell Curl
Standing D-Bell Curl 4 X 14-18 3 seconds 90 seconds
Close Grip EZ-Bar Preacher Curl 4 X 14-18 3 seconds 90 seconds

WEDNESDAY REST DAY

LEAN “HARD GAINER”

WEEK 2 CONTINUED
THURSDAY SHOULDERS & CALVES
EXERCISE SETS/REPS REP TEMPO REST PERIODS
Warm up with 4 sets of Standing D-Bell Side Lateral Rise
Standing D-Bell Side Lateral Rise 4 X 14-18 3 seconds 90 seconds
Seated Machine Press 4 X 14-18 3 seconds 90 seconds
Lying Incline D-Bell Side Rise (Rear Delts’s) 4 X 14-18 3 seconds 90 seconds
D-Bell Up-Right Row 4 X 14-18 3 seconds 90 seconds
Warm up with 4 sets of Seated Calve Rise
Seated Calve Rise (Neutral Stance) 8 X 14-18 3 seconds 90 seconds

FRIDAY THIGHS & HAMSTRINGS

EXERCISE SETS/REPS REP TEMPO REST PERIODS
Warm up with 4 sets of Leg Extension
Leg Extension 4 X 14-18 3 seconds 90 seconds
Leg Press (Do 2-4 Warm up sets first) 4 X 14-18 3 seconds 90 seconds
Hack Squat 4 X 14-18 3 seconds 90 seconds
Warm up with 4 sets of Lying Leg Curl
Lying Leg Curl 6 X 14-18 3 seconds 90 seconds
D-Bell Stiff Leg DeadLift 4 X 14-18 3 seconds 90 seconds

SATURDAY REST DAY

SUNDAY REST DAY

ANALYSING WEEK 2…
For me, I believe Week 2 is a fantastic rep range for lean hard gainers because you are working
with repetition ranges which start to recruit a cross over of muscle fibres - especially when staying
within rest periods listed. Again, let me explain why this training week is set-up as it is.
LEAN “HARD GAINER”

WEEK 2 CONTINUED
HERE ARE THE REASONS WHY
– I sometimes use longer rest periods – A
 gain, there are isometric pauses used to
in Week 2 for some athletes, but for entice more muscle tension. Within these
individuals with this type of physique I rep ranges this protocol will cause a very
keep them short to deliberately different deep burn, just deal with it and keep
fibres into play. Within the rep ranges pushing! It is normal to use less weight
used, you are still going to when implementing this strategy, that is
get stimulate a percentage of fast twitch totally fine.
fibre stimulation!
– T
 here are more isolation exercises in this
– A
 gain, there is extra volume for the training week but I have still used a lot
shoulders and calves because of the of compounds in order to stimulate high
muscle fibre ratio which is commonly threshold motor units, this is always key to
found in these muscle groups. a good training foundation where muscle
growth is the focal point.
– T
 he negatives are slightly quicker,
dropping from 4-5 seconds to roughly 3
seconds - this is to account for the extra
repetitions, you will naturally fatigue
quicker therefore the rep tempo needs to
reflect that. With more reps per set, you
will accumulate more time under tension
in any case.
LEAN “HARD GAINER”

WEEK 3
TRAINING RULES
– 120 seconds rest between working sets – G
 enerally 20 plus rep sets, this maybe
straight working sets, drop sets, triple
– 1-2 second eccentric drop sets or even giant sets

MONDAY CHEST & TRICEPS

EXERCISE SETS/REPS REP TEMPO REST PERIODS
Warm up with 4 sets of Peck Deck
Peck Deck 3 X 15-20 1-2 seconds 120 seconds
(Drop Set) per Drop
Incline Machine Press 3 X 15-20 1-2 seconds 120 seconds
(Drop Set) per Drop
Flat D-Bell Press/ 3 X 15-20 1-2 seconds 120 seconds
Flat D-Bell Fly (Super Set) per exercise
Warm up with 4 sets of Lying Incline EZ-Bar Skull Crusher
Lying Incline EZ-Bar Skull Crusher 3 X 18-25 1-2 seconds 120 seconds
/Close Grip (Super Set) per exercise
Straight Bar Bent Over Cable Extension 3 X 18-25 1-2 seconds 120 seconds
(Triple Drop Set) per Drop

TUESDAY BACK & BICEPS

EXERCISE SETS/REPS REP TEMPO REST PERIODS
Warm up with 4 sets of Bent Over D-Bell Row
Bent Over D-Bell Row 3 X 15-20 1-2 seconds 120 seconds
(Drop Set) per Drop
Seated Hammer Row 3 X 15-20 1-2 seconds 120 seconds
(Drop Set) per Drop
Close Grip Pull Down 3 X 15-20 1-2 seconds 120 seconds
(Drop Set) per Drop
Medium Grip Low pulley Cable Row 2 X 15-20 1-2 seconds 120 seconds
(Drop Set) per Drop
Warm up with 4 sets of Standing Close Grip EZ-Bar Curl
Standing Close Grip EZ-Bar Curl 3 X 18-25 1-2 seconds 120 seconds
(Drop Set) per Drop
Seated D-Bell Curl 3 X 18-25 1-2 seconds 120 seconds
(Drop Set) per Drop
LEAN “HARD GAINER”

WEEK 3 CONTINUED
WEDNESDAY REST DAY

THURSDAY SHOULDERS & CALVES

EXERCISE SETS/REPS REP TEMPO REST PERIODS
Warm up with 4 sets of Standing D-Bell Side Lateral Rise
Standing D-Bell Side Lateral Rise 4 X 20-25 1-2 seconds 120 seconds
(Drop Set) per Drop
Seated D-Bell Press 4 X 20-25 1-2 seconds 120 seconds
(Drop Set) per Drop
Bent Over Cable Rise (Rear Delts) 4 X 15-20 1-2 seconds 120 seconds
(Drop Set) per Drop
Warm up with 4 sets of Reverse Hack Squat Calve Rise
Reverse Hack Squat Calve Rise 3 X 18-25 1-2 seconds 120 seconds
(Neutral Stance) (Drop Set) per Drop
Seated Calve Rise 3 X 18-25 1-2 seconds 120 seconds
(Neutral Stance) (Drop Set) per Drop

FRIDAY THIGHS & HAMSTRINGS

EXERCISE SETS/REPS REP TEMPO REST PERIODS
Warm up with 4 sets of Leg Press
Leg Press 4 X 25-30 1-2 seconds 120 seconds
(Drop Set) per Drop
Leg Extension 4 X 18-25 1-2 seconds 120 seconds
(Drop Set) per Drop
B-Bell Squat 2 X 20-25 1-2 seconds 120 seconds
Warm up with 4 sets of Lying Leg Curl
B-Bell Stiff Leg DeadLift/ 4 X 15-20 1-2 seconds 120 seconds
Lying Leg Curl (Super Set) per exercise
Seated Leg Curl 4 X 15-20 1-2 seconds 120 seconds
(Drop Set) per Drop

SATURDAY REST DAY

SUNDAY REST DAY

LEAN “HARD GAINER”

WEEK 3 CONTINUED
ANALYSING WEEK 3…
Week 3 has a crazy reputation amongst Y3T
SUMMARY
From this you can see it is a 4 week cycle you
Disciples around the world because it is so will be following, placing more emphasis on
intense, you won’t have experienced anything sarcoplasmic cell swelling with increased
like it before! People who fall into the lean exposure to moderate and high rep ranges.
hard gainer category will find this really helps Remember everything I have outlined in this
their muscle mass develop, especially with this program, including the rep tempos, rest
rotation where they have pre-loaded it with 2 periods and specific adjustments for certain
weeks of moderate rep training, eg 14-18 reps! sets within each workout. All of these small
details have been carefully thought out to help
Notice that the rep tempo has changed, the hard gainers extract more from their body
eccentrics are not as slow as week 1 or week 2 using Y3T!
because the sheer volume of reps means that
would not be plausible or necessary. Secondly, You must complete this training cycle THREE
notice that the focus on isometric pauses isn’t times, equating to 12 weeks of training. It is
there because I don’t feel it is needed with this essential you track the weights used on each
higher rep range week. However, still ensure set and the specific number of repetitions you
you are keeping that target muscle group hit, so you can aim to beat those numbers in
engaged via contractual stress throughout the next cycle. Over three training cycles this
both phases of the movement within the equates to a lot of progressive overload across
working set. an array of different hypertrophic stimulus
types. Please be mindful, progressive overload
only counts when your training environment
is the same - i.e. same rest periods, rep tempo
etc. Reducing your negatives and increasing
your rest to lift heavier does not give a “like for
like” rate of progress!
EASILY GAINS SIZE & BODY FAT
EASILY GAINS SIZE & BODY FAT
Most people with genetic characteristics
endomorph which allow for gains in
muscle mass and body fat usually have
a broader blend of slow and fast twitch
muscle fibres, meaning they usually
have more fast twitch fibres than hard
gainers yet less than those who are really
genetically gifted with large amounts
of fast twitch fibres. For this reason I like
to ensure there is enough exposure to
each stage of the Y3T training cycle,
with some small adjustments to extract
more from the person’s muscle fibre
profile. I find week 3 workouts a very
high stimulus micro cycle for this body
type. Furthermore, training like this will
naturally help keep individuals in this
category leaner as well from my own
experience. These adjustments will:
– H
 elp tap into the fast twitch muscle
fibre to quickly develop strength and
myofibrillar hypertrophy
– A
 im to develop strength levels within
the moderate and high rep ranges
because I find people with this type of
physique often have ability to become
strong with good endurance levels,
therefore it can really pay dividends to
focus on this. With that said, the below
Y3T training cycle is specific to people
who naturally can gain muscle and
body fat easier than other individuals,
using adjustments specific to the
muscle fibre ratios I come across with
athletes who fall into this category. I
will provide you the program to look at,
giving you more input along the way
so I can refer to the workouts and give
further insight as to why it is set up in
this way.
EASILY GAINS SIZE & BODY FAT

IMPORTANT
TRAINING INFORMATION
PLEASE FOLLOW THE STRUCTURE BELOW

TRAINING SPLIT
PHASE ONE
WEEK 1B 3 SEC ECCENTRIC
WEEK 2 2 SEC ECCENTRIC
WEEK 3 1-2 SEC ECCENTRIC
WEEK 3 1-2 SEC ECCENTRIC
PHASE TWO
WEEK 1B 3 SEC ECCENTRIC
WEEK 2 2 SEC ECCENTRIC
WEEK 3 1-2 SEC ECCENTRIC
WEEK 3 1-2 SEC ECCENTRIC
PHASE THREE
WEEK 1B 3 SEC ECCENTRIC
WEEK 2 2 SEC ECCENTRIC
WEEK 3 1-2 SEC ECCENTRIC
WEEK 3 1-2 SEC ECCENTRIC

TRAINING DAYS AND REST DAYS

MONDAY BACK
TUESDAY CHEST & CALVES
WEDNESDAY REST DAY
THURSDAY THIGHS & HAMSTRINGS
FRIDAY BACK & BICEPS
SATURDAY SHOULDERS & CALVES
SUNDAY REST DAY
EASILY GAINS SIZE & BODY FAT

WEEK 1B
TRAINING RULES
– 75-90 seconds rest between working sets – O
 n pulling movements pause for 1 second
after the concentric to further muscle
– 3 Second eccentric activation - this means holding the weight
– On pressing movements pause for before returning into the eccentric
1 second at the “bottom” of each rep – O
 n leg extensions and leg curls,
to further muscle activation - implement a 1 second pause at the
this means holding the weight before isometric following the concentric to
pressing back up activate more muscle fibres

MONDAY BACK
EXERCISE SETS/REPS REP TEMPO REST PERIODS
Warm up with 4 sets of Bent Over D-Bell Row
Bent Over D-Bell Row 4 X 8-12 3 seconds 75/90 seconds
Close Grip Low Pulley Cable Row 4 X 8-12 3 seconds 75/90 seconds
B-Bell Rack Pull’s 4 X 8-12 3 seconds 75/90 seconds
Single Arm D-Bell Row 4 X 8-12 3 seconds 75/90 seconds

TUESDAY CHEST & CALVES

EXERCISE SETS/REPS REP TEMPO REST PERIODS
Warm up with 4 sets of Incline D-Bell Fly
Incline D-Bell Fly 4 X 8-12 3 seconds 75/90 seconds
Incline D-Bell Press 4 X 8-12 3 seconds 75/90 seconds
(Do 2-3 Warm up sets first)
Seated Machine Press 4 X 8-12 3 seconds 75/90 seconds
Peck Deck 4 X 8-12 3 seconds 75/90 seconds
Warm up with 4 sets of Standing Calve Rise
Standing Calve Rise (Neutral Stance) 4 X 12-16 3 seconds 75/90 seconds
Leg Press Calve Rise (Neutral Stance) 4 X 12-16 3 seconds 75/90 seconds

WEDNESDAY REST DAY

EASILY GAINS SIZE & BODY FAT

WEEK 1B CONTINUED
THURSDAY THIGHS & HAMSTRINGS
EXERCISE SETS/REPS REP TEMPO REST PERIODS
Warm up with 4 sets of Leg Press
Leg Press 6 X 8-12 3 seconds 75/90 seconds
Hack Squat 6 X 8-12 3 seconds 75/90 seconds
(Do 2-3 Warm up sets first)
Warm up with 4 sets of Lying Leg Curl
Lying Leg Curl 5 X 8-12 3 seconds 75/90 seconds
B-Bell Stiff Leg DeadLift 5 X 8-12 3 seconds 75/90 seconds

FRIDAY BICEPS & TRICEPS

EXERCISE SETS/REPS REP TEMPO REST PERIODS
Warm up with 4 sets of Standing D-Bell Curl
Standing D-Bell Curl 6 X 8-12 3 seconds 75/90 seconds
Standing Close Grip EZ-Bar Curl 6 X 8-12 3 seconds 75/90 seconds
Warm up with 4 sets of Lying Incline EZ-Bar Skull Crushers
Lying Incline EZ-Bar Skull Crushers 6 X 8-12 3 seconds 75/90 seconds
Straight Bar Cable Push Down 6 X 8-12 3 seconds 75/90 seconds

SATURDAY SHOULDERS & CALVES

EXERCISE SETS/REPS REP TEMPO REST PERIODS
Warm up with 4 sets of Seated Machine Press
Seated Machine Press 4 X 8-12 3 seconds 75/90 seconds
Standing D-Bell Side Lateral Rise 4 X 8-12 3 seconds 75/90 seconds
Standing Partial D-Bell Side Lateral Rise 4 X 8-12 3 seconds 75/90 seconds
Seated Machine Rear Delt (Rear Delt’s) 4 X 12-14 3 seconds 75/90 seconds
Warm up with 4 sets of Standing Calve Rise
Standing Calve Rise (Neutral Stance) 4 X 12-16 3 seconds 75/90 seconds
Leg Press Calve Rise (Neutral Stance) 4 X 12-16 3 seconds 75/90 seconds

SUNDAY REST DAY

EASILY GAINS SIZE & BODY FAT

WEEK 1B CONTINUED
ANALYSING WEEK 1B…
Traditionally Week 1B of the Y3T training cycle
has been built around lower repetition ranges,
HERE ARE THE REASONS WHY
– Getting strong on key compound lifts
higher volume (number of sets) and mainly within the 6-8 rep range will inevitably
compound lifts. For people in this body type stimulate high threshold units and
category there are some working sets in enable the individual to increase their
the 6-10 range, however they are limited. muscle volume, by hitting the fast
By going this low we are able to achieve some twitch muscle fibres.
stimulation within this threshold, however
– B y increasing the rep ranges from 6-8
I find that it is more rewarding for individuals
to then 8-12 for certain exercises, there
in this category to then increase that rep range
is greater opportunity for more time
slightly into the 8-12. In doing so, they are still
under tension. Given that those with
tapping into their potential to build a lot of
this type of physique have a wide blend
strength, but then moving towards the higher
of all muscle fibre types, I have found
end of this rep range improves the pump they
this to provide the right level
experience. Getting this combination right
of balance.
is important!
– T
 here are isometric pauses used on
certain exercises, this is to help squeeze
the target muscle and place it under
more mechanical tension. This is not
a strategy exclusive to those in this
category, ultimately I feel it helps
everybody recruit more muscle fibres
by improving their neurological activity
within that area.
– T
 he rest periods are around 90 seconds
long, this is mainly to ensure that the
ATP system has been able to recover
fast enough. In doing so, the individual
is able to really utilize their strength
levels and optimize overload.
– T
 here is marginally more volume for
calves and some shoulder exercises
to exploit the extra slow twitch muscle
fibre mass in these specific areas,
therefore this is designed to exploit that
trait. Of course, there will be exceptions
to this rule but this is a general
observation I have made.
EASILY GAINS SIZE & BODY FAT

WEEK 2
TRAINING RULES
– 90 seconds between working sets – O
 n pulling movements pause for 1 second
after the concentric to further muscle
– 2 Second eccentric activation - this means holding the weight
– O
 n pressing movements pause for before returning into the eccentric
1 second at the “bottom” of each rep – O
 n leg extensions and leg curls,
to further muscle activation - this means implement a 1 second pause at the
holding the weight before pressing isometric following the concentric to
back up activate more muscle fibres

MONDAY BACK
EXERCISE SETS/REPS REP TEMPO REST PERIODS
Warm up with 4 sets of Close Grip Pull Down
Close Grip Pull Down 4 X 14-18 2 seconds 90 seconds
Seated Hammer Row 4 X 14-18 2 seconds 90 seconds
Lying Incline D-Bell Hyper Row 4 X 14-18 2 seconds 90 seconds
B-Bell Rack Pull’s 2 X 14-18 2 seconds 90 seconds

TUESDAY CHEST & CALVES

EXERCISE SETS/REPS REP TEMPO REST PERIODS
Warm up with 4 sets of Peck Deck
Peck Deck 4 X 14-18 2 seconds 90 seconds
Seated Machine Press 4 X 14-18 2 seconds 90 seconds
Incline Smith Machine Press 4 X 14-18 2 seconds 90 seconds
Incline D-Bell Fly 2 X 14-18 2 seconds 90 seconds
Warm up with 4 sets of Seated Calve Rise
Seated Calve Rise (Neutral Stance) 4 X 14-18 2 seconds 90 seconds
Leg Press Calve Rise (Neutral Stance) 4 X 14-18 2 seconds 90 seconds

WEDNESDAY REST DAY

EASILY GAINS SIZE & BODY FAT

WEEK 2 CONTINUED
THURSDAY THIGHS & HAMSTRINGS
EXERCISE SETS/REPS REP TEMPO REST PERIODS
Warm up with 4 sets of B-Bell Squat
B-Bell Squat 4 X 14-18 2 seconds 90 seconds
Leg Extension 4 X 14-18 2 seconds 90 seconds
Hack Squat (Do 2-3 Warm up sets first) 4 X 14-18 2 seconds 90 seconds
Warm up with 4 sets of B-Bell Stiff Leg DeadLift
B-Bell Stiff Leg DeadLift 4 X 14-18 2 seconds 90 seconds
High Stance Leg Press 4 X 14-18 2 seconds 90 seconds
(Do 2-3 Warm up sets first)
Lying Leg Curl 2 X 14-18 2 seconds 90 seconds

FRIDAY BICEPS & TRICEPS

EXERCISE SETS/REPS REP TEMPO REST PERIODS
Warm up with 4 sets of Standing Close Grip EZ-Bar Curl
Standing Close Grip EZ-Bar Curl 6 X 14-18 2 seconds 90 seconds
Standing D-Bell Curl 4 X 14-18 2 seconds 90 seconds
Warm up with 4 sets of Seated EZ-Bar Extension
Seated EZ-Bar Extension 6 X 14-18 2 seconds 90 seconds
Weighted Dips 4 X 14-18 2 seconds 90 seconds

SATURDAY SHOULDERS & CALVES

EXERCISE SETS/REPS REP TEMPO REST PERIODS
Warm up with 4 sets of Seated D-Bell Press
Seated D-Bell Press 4 X 14-18 2 seconds 90 seconds
Standing D-Bell Upright Row 4 X 14-18 2 seconds 90 seconds
Standing D-Bell Side Lateral Rise 4 X 14-18 2 seconds 90 seconds
Standing Over Head Cable Kick Back 4 X 14-18 2 seconds 90 seconds
(Rear Delts)
Warm up with 4 sets of Seated Calve Rise
Seated Calve Rise (Neutral Stance) 4 X 14-18 2 seconds 90 seconds
Leg Press Calve Rise (Neutral Stance) 4 X 14-18 2 seconds 90 seconds

SUNDAY REST DAY

EASILY GAINS SIZE & BODY FAT

WEEK 2 CONTINUED
ANALYSING WEEK 2…
For those who typically have a wide variety of muscle fibres, with less bias towards one extreme
the standard Y3T structure already offers a great foundation to work from. Here are some key
points to consider…

HERE ARE THE REASONS WHY

– The rest periods are set at 90 seconds – A
 gain, there are isometric pauses used
again, this enables the individual to to entice more muscle tension. Within
recover in time to ensure their strength these rep ranges this protocol will cause a
levels are maximal. Personally, I like very deep burn, just deal with it and keep
people in this category to really focus pushing! It is normal to use less weight
on lifting as heavy as possible, while when implementing this strategy, that is
stick to the criteria (rep tempo and full totally fine.
range of motion) because they naturally
have characteristics which enable them – T
 here are more isolation exercises in this
to do this. training week but I have still used a lot
of compounds in order to stimulate high
– T
 he negatives are slightly quicker, threshold motor units, this is always key to
dropping from 4-5 seconds in week 1 to 3 a good training foundation where muscle
seconds in week 2 - this is to account for growth is the focal point.
the extra repetitions, you will naturally
fatigue quicker therefore the rep tempo
needs to reflect that. With more reps per
set, you will accumulate more time under
tension in any case.
EASILY GAINS SIZE & BODY FAT

WEEK 3
TRAINING RULES
– 120 seconds rest between working sets – G
 enerally 15 plus rep sets, this maybe
straight working sets, drop sets, triple
– 1-2 second negatives drop sets or even giant sets

MONDAY BACK
EXERCISE SETS/REPS REP TEMPO REST PERIODS
Warm up with 4 sets of Medium Grip Pull Down
Medium Grip Pull Down 3 X 15-20 1-2 seconds 120 seconds
(Drop Set) per Drop
Lying Incline D-Bell Hyper Row 3 X 15-20 1-2 seconds 120 seconds
(Drop Set) per Drop
Close Grip Low Pulley Cable Row 2 X 15-20 1-2 seconds 120 seconds
(Drop Set) per Drop
Standing Straight Arm Pull Down 2 X 15-20 1-2 seconds 120 seconds
(Drop Set) per Drop

TUESDAY CHEST & CALVES

EXERCISE SETS/REPS REP TEMPO REST PERIODS
Warm up with 4 sets of Lying Incline Cable Cross Over
Lying Incline Cable Cross Over 3 X 15-20 1-2 seconds 120 seconds
(Drops Set) per Drop
Incline B-Bell Press 3 X 15-20 1-2 seconds 120 seconds
(Drops Set) per Drop
Peck Deck 3 X 15-20 1-2 seconds 120 seconds
(Drops Set) per Drop
Seated Machine Press 3 X 15-20 1-2 seconds 120 seconds
(Drop Set) per Drop
Warm up with 4 sets of Standing Calve Rise
Standing Calve Rise 4 X 18-25 1-2 seconds 120 seconds
(Neutral Stance) (Drop Set) per Drop
Leg Press Calve Rise 4 X 20-25 1-2 seconds 120 seconds
(Neutral Stance) (Drop Set) per Drop
EASILY GAINS SIZE & BODY FAT

WEEK 3 CONTINUED
WEDNESDAY REST DAY

THURSDAY THIGHS & HAMSTRINGS

EXERCISE SETS/REPS REP TEMPO REST PERIODS
Warm up with 4 sets of Leg Extension
Leg Extension 3 X 18-25 1-2 seconds 120 seconds
(Triple Drop Set) per Drop
Hack Squat 3 X 20-30 1-2 seconds 120 seconds
(Do 2-3 Warm up sets first) (Drop Set) per Drop
Leg Press (Do 2-3 Warm up sets first) 3 X 30-40 1-2 seconds 120 seconds
Warm up with 4 sets of Lying Leg Curl
Lying Leg Curl 4 X 18-25 1-2 seconds 120 seconds
(Drop Set) per Drop
High Stance Leg Press 4 X 20-25 1-2 seconds 120 seconds
(Drop Set) per Drop
Standing Single Leg Curl 4 X 20-25 1-2 seconds 120 seconds

FRIDAY BICEPS & TRICEPS

EXERCISE SETS/REPS REP TEMPO REST PERIODS
Warm up with 4 sets of Standing B-Bell Curl
Standing B-Bell Curl 3 X 18-25 1-2 seconds 120 seconds
(Drop Set) per Drop
Straight Bar Low Pulley Cable Curl 3 X 18-25 1-2 seconds 120 seconds
(Drop Set) per Drop
Warm up with 4 sets of Bent Over Straight Bar Cable Extension
Bent Over Straight Bar Cable Extension 3 X 18-25 1-2 seconds 120 seconds
(Drop Set) per Drop
Straight Bar Cable Push Down 3 X 18-25 1-2 seconds 120 seconds
(Drop Set) per Drop
EASILY GAINS SIZE & BODY FAT

WEEK 3 CONTINUED
SATURDAY SHOULDERS & CALVES
EXERCISE SETS/REPS REP TEMPO REST PERIODS
Warm up with 4 sets of Seated Machine Press
Seated Machine Press 4 X 20-25 1-2 seconds 120 seconds
(Drop Set) per Drop
Seated D-Bell Side Lateral Rise 6 X 20-25 1-2 seconds 120 seconds
(Drop Set) per Drop
Lying Incline D-Bell Rise (Rear Delt’s) 4 X 20-25 1-2 seconds 120 seconds
(Drop Set) per Drop
Warm up with 4 sets of Standing Calve Rise
Standing Calve Rise 4 X 18-25 1-2 seconds 120 seconds
(Neutral Stance) (Drop Set) per Drop
Leg Press Calve Rise 4 X 20-25 1-2 seconds 120 seconds
(Neutral Stance) (Drop Set) per Drop

SUNDAY REST DAY

EASILY GAINS SIZE & BODY FAT

WEEK 3 CONTINUED
ANALYSING WEEK 3…
Week 3 of the Y3T training cycle has an
infamous reputation, bodybuilding magazines
SUMMARY
From my experience, following this split
around the world all have their own famous for athletes with this type of physique
stories of athletes being taken apart during can help them exploit the genetics they
a Week 3 workout!! This is extremely intense were born with. Some adjustments may
to the point many athletes struggle to get the seem minor to somebody looking from
workout complete, but you must develop a the outside in, however, they can actually
tolerance and ultimately learn to push yourself. make a significant difference. Make
sure you apply things exactly as I have
There is no question in my mind that Week 3 is prescribed them!
great for all body types, those who fall into this
category to get maximal results - it forces you You must complete this training cycle
to exploit areas of your genetic potential you FOUR times, equating to 12 weeks of
simply wouldn’t realise otherwise. training. It is essential you track the
weights used on each set and the specific
Those who have a lot of fast and slow twitch number of repetitions you hit, so you
muscle fibres should be “hyper” responsive to can aim to beat those numbers in the
this style of training because it will hit all muscle next cycle. Over four training cycles this
fibres, including slow twitch muscle fibres and equates to a lot of progressive overload
the type 2a for the most part. Typically, I find across a plethora of different hypertrophic
people in this category have a very significant stimulus types. Please be mindful,
percentage of these specific fibre types. progressive overload only counts when
your training environment is the same
You will notice the rep tempo is faster because
- i.e. same rest periods, rep tempo etc.
the volume of reps completed mean that time
Reducing your negatives and increasing
under tension is accumulated from doing this,
your rest to lift heavier does not give a
it is almost not possible to sustain 3 or 4 second
“like for like” rate of progress!
negatives for this amount of reps!
EASILY BUILDS MUSCLE
& STAYS LEAN
EASILY BUILDS MUSCLE & STAYS LEAN
People who are able to build size easily and remain lean are referred to
as a Mesomorph and “genetically gifted.” Flex Lewis would be a very
extreme, elite example of this type of physique. This is because they
tend to have a much larger percentage of fast twitch muscle fibres,
therefore when they introduce the right stimulus they’re able to develop
muscle quicker because they have a larger percentage of the most
hypertrophic muscle fibres. In the same way sprinters who are hugely
fast twitch muscle fibre dominant are built to cover 100 meters very fast,
individuals with these genetics are usually the most able at amassing
large quantities of muscle!
This does not mean people in this category cannot benefit from
exploring other rep ranges because they will still have slow twitch
muscle fibres, and the benefits of moderate to high rep ranges expands
beyond specific fibre type recruitment. Increased blood flow, fascia
stretching, recovery and improved conditioning are just some examples.
The emphasis of the Y3T program tailored for individuals in this
category is to:
– R
 eally tap into the fast twitch muscle fibres, extracting every
bit of potential from this population which ultimately offers the
most potential for hypertrophy
– U
 sing the right level of periodization so that the athlete is able to keep
pushing their strength levels, especially within the lower ranges where
they are genetically most able to progress their strength. It is easy to
get burned out here and create excessive levels of stress on the joints
– U
 sing moderate and high rep ranges to exploit even more potential
from the physique, improving detail, separation, blood flow into key
areas and allowing the body to recover from heavy lifting in the lower
rep ranges
With that said, the below Y3T training cycle is specific to people with this
type of physique, using adjustments specific to the muscle fibre ratios
I come across with athletes who fall into this category. I will provide you
the program to look at, giving you more input along the way so I can
refer to the workouts and give further insight as to why it is set up in
this way.
EASILY BUILDS MUSCLE & STAYS LEAN

IMPORTANT
TRAINING INFORMATION
PLEASE FOLLOW THE STRUCTURE BELOW

TRAINING SPLIT
PHASE ONE
WEEK 1A 4-5 SEC ECCENTRIC
WEEK 1C 1-2 SEC ECCENTRIC
WEEK 2 3 SEC ECCENTRIC
WEEK 3 1-2 SEC ECCENTRIC
PHASE TWO
WEEK 1A 4-5 SEC ECCENTRIC
WEEK 1C 1-2 SEC ECCENTRIC
WEEK 2 3 SEC ECCENTRIC
WEEK 3 1-2 SEC ECCENTRIC
PHASE THREE
WEEK 1A 4-5 SEC ECCENTRIC
WEEK 1C 1-2 SEC ECCENTRIC
WEEK 2 3 SEC ECCENTRIC
WEEK 3 1-2 SEC ECCENTRIC

TRAINING DAYS AND REST DAYS

FOR THIS BODY TYPE YOU WILL BE
FOLLOWING A 3 DAYS ON AND 1 DAY OFF SPLIT.
PLEASE NOTE, DEPENDING ON WHAT DAY YOU START THE TRAINING PROGRAMME,
WILL DICTATE YOUR TRAINING DAYS AND REST DAYS THROUGHOUT THE PHASE.
EXAMPLE YOU MAY NOT NECESSARY BE TRAINING THIGHS EVERY MONDAY, THIS WILL
ROTATE AND CHANGE DEPENDING ON YOUR 3 DAYS ON, AND ONE DAY OFF SPLIT.
EASILY BUILDS MUSCLE & STAYS LEAN

WEEK 1A
TRAINING RULES
– 75-90 seconds rest between working sets – O
 n pulling movements pause for 1 second
after the concentric to further muscle
– 4-5 second eccentric activation - this means holding the weight
– O
 n pressing movements pause for before returning into the eccentric
1 second at the “bottom” of each rep – O
 n leg extensions and leg curls,
to further muscle activation - this means implement a 1 second pause at the
holding the weight before pressing isometric following the concentric to
back up activate more muscle fibres

MONDAY THIGHS
EXERCISE SETS/REPS REP TEMPO REST PERIODS
Warm up with 4 sets of B-Bell Squat
B-Bell Squat 4 X 6-10 4-5 seconds 75/90 seconds
Hack Squat (Do 2-3 warm up sets first) 6 X 6-10 4-5 seconds 75/90 seconds
D-Bell Bulgarian Bench Squats 4 X 8-12 4-5 seconds 75/90 seconds

TUESDAY SHOULDERS & CALVES

EXERCISE SETS/REPS REP TEMPO REST PERIODS
Warm up with 4 sets of Standing D-Bell Side Lateral Rise
Standing D-Bell Side Lateral Rise 4 X 6-10 4-5 seconds 75/90 seconds
Seated D-Bell Press 4 X 8-12 4-5 seconds 75/90 seconds
Standing D-Bell Front D-Bell Rise 4 X 8-12 4-5 seconds 75/90 seconds
Bent Over D-Bell Rise (Rear Delt’s) 4 X 8-12 4-5 seconds 75/90 seconds
Warm up with 4 sets of Leg Press Calve Rise
Leg Press Calve Rise (Neutral Stance) 5 X 12-16 4-5 seconds 75/90 seconds
Standing Calve Rise (Neutral Stance) 5 X 12-16 4-5 seconds 75/90 seconds
EASILY BUILDS MUSCLE & STAYS LEAN

WEEK 1A CONTINUED
WEDNESDAY BICEPS & TRICEPS
EXERCISE SETS/REPS REP TEMPO REST PERIODS
Warm up with 4 sets of Standing EZ-Bar Curl
Standing EZ-Bar Curl 6 X 6-10 4-5 seconds 75/90 seconds
Close Grip EZ-Bar Preacher Curl 6 X 8-12 4-5 seconds 75/90 seconds
Warm up with 4 sets of Straight Bar Cable Push Down
Straight Bar Cable Push Down 6 X 6-10 4-5 seconds 75/90 seconds
Seated EZ-Bar Extension 6 X 8-12 4-5 seconds 75/90 seconds

THURSDAY REST DAY

FRIDAY HAMSTRINGS & CALVES

EXERCISE SETS/REPS REP TEMPO REST PERIODS
Warm up with 4 sets of B-Bell Stiff Leg DeadLift
B-Bell Stiff Leg DeadLift 4 X 8-12 4-5 seconds 75/90 seconds
High Stance Leg Press 6 X 12-16 4-5 seconds 75/90 seconds
(Do 3-4 warm up sets first)
Lying Leg Curl 4 X 8-12 4-5 seconds 75/90 seconds
Warm up with 4 sets of Leg Press Calve Rise
Leg Press Calve Rise (Neutral Stance) 5 X 12-16 4-5 seconds 75/90 seconds
Standing Calve Rise (Neutral Stance) 5 X 12-16 4-5 seconds 75/90 seconds
EASILY BUILDS MUSCLE & STAYS LEAN

WEEK 1A CONTINUED
SATURDAY CHEST
EXERCISE SETS/REPS REP TEMPO REST PERIODS
Warm up with 4 sets of Lying Incline Cable Cross Over
Lying Incline Cable Cross Over 4 X 8-12 4-5 seconds 75/90 seconds
Incline Machine Press 4 X 6-10 4-5 seconds 75/90 seconds
(Do 2-3 Warm up sets first)
Flat D-Bell Press 4 X 8-12 4-5 seconds 75/90 seconds
Incline D-Bell Fly 2 X 8-12 4-5 seconds 75/90 seconds

SUNDAY BACK
EXERCISE SETS/REPS REP TEMPO REST PERIODS
Warm up with 4 sets of Medium Grip Pull Down
Medium Grip Pull Down 4 X 6-10 4-5 seconds 75/90 seconds
Lying Incline Machine Row 4 X 8-12 4-5 seconds 75/90 seconds
Close Grip Pull Down 4 X 8-12 4-5 seconds 75/90 seconds
B-Bell DeadLift 4 X 8-12 4-5 seconds 75/90 seconds
(Do 1-3 Warm up sets first)

MONDAY REST DAY

ANALYSING WEEK 1A AND WEEK 1C… populations, it is more important to ensure
The rep ranges in Week 1A and Week 1C are the high threshold motor units responsible for
going to really ignite the fast twitch muscle recruiting these specific fibres don’t become
fibres within the body for people with more fast too fatigued.
twitch fibres!
The slow eccentrics used will really help ensure
From my experience I find micro cycling the there’s enough muscle tension achieved within
eccentric for the body type mesomorph on a relatively short time, given there are less reps
Week 1 workouts regardless whether the than usual. Take note as well that generally
eccentric is 4-5, 3 or 1-2 seconds can force an speaking, in most cases the exercises are
uptake in positive hormonal responses and compound based. The reasoning is simple,
can be a great feature and tool for furthering those with more fast twitch fibres are naturally
progressive overload. going to recruit a huge amount of fibres within
this rep range, so using multi-joint lifts only
The rest periods tend to be set at 75-90 compounds this effect. Shoulders are the only
seconds because people with more fast twitch exception here because we need to use certain
muscle fibres are generally very strong, but isolation exercises to activate specific areas of
fatigue fast. Given that we want to really the deltoids.
tap into these hypertrophic muscle fibre
EASILY BUILDS MUSCLE & STAYS LEAN

WEEK 1C
TRAINING RULES
– 75-90 seconds rest between working sets – O
 n pulling movements pause for 1 second
after the concentric to further muscle
– 1-2 second eccentric activation - this means holding the weight
– O
 n pressing movements pause for before returning into the eccentric
1 second at the “bottom” of each rep – O
 n leg extensions and leg curls,
to further muscle activation - this means implement a 1 second pause at the
holding the weight before pressing isometric following the concentric to
back up activate more muscle fibres

TUESDAY THIGHS
EXERCISE SETS/REPS REP TEMPO REST PERIODS
Warm up with 4 sets of B-Bell Squat
B-Bell Squat 4 X 6-10 1-2 seconds 75/90 seconds
Hack Squat (Do 2-3 warm up sets first) 6 X 6-10 1-2 seconds 75/90 seconds
D-Bell Bulgarian Bench Squats 4 X 8-12 1-2 seconds 75/90 seconds

WEDNESDAY SHOULDERS & CALVES

EXERCISE SETS/REPS REP TEMPO REST PERIODS
Warm up with 4 sets of Standing D-Bell Side Lateral Rise
Standing D-Bell Side Lateral Rise 4 X 6-10 1-2 seconds 75/90 seconds
Seated D-Bell Press 4 X 8-12 1-2 seconds 75/90 seconds
Standing D-Bell Front D-Bell Rise 4 X 8-12 1-2 seconds 75/90 seconds
Bent Over D-Bell Rise (Rear Delt’s) 4 X 8-12 1-2 seconds 75/90 seconds
Warm up with 4 sets of Leg Press Calve Rise
Leg Press Calve Rise (Neutral Stance) 5 X 12-16 1-2 seconds 75/90 seconds
Standing Calve Rise (Neutral Stance) 5 X 12-16 1-2 seconds 75/90 seconds
EASILY BUILDS MUSCLE & STAYS LEAN

WEEK 1C CONTINUED
THURSDAY BICEPS & TRICEPS
EXERCISE SETS/REPS REP TEMPO REST PERIODS
Warm up with 4 sets of Standing EZ-Bar Curl
Standing EZ-Bar Curl 6 X 6-10 1-2 seconds 75/90 seconds
Close Grip EZ-Bar Preacher Curl 6 X 8-12 1-2 seconds 75/90 seconds
Warm up with 4 sets of Straight Bar Cable Push Down
Straight Bar Cable Push Down 6 X 6-10 1-2 seconds 75/90 seconds
Seated EZ-Bar Extension 6 X 8-12 1-2 seconds 75/90 seconds

FRIDAY REST DAY

SATURDAY HAMSTRINGS & CALVES

EXERCISE SETS/REPS REP TEMPO REST PERIODS
Warm up with 4 sets of B-Bell Stiff Leg DeadLift
B-Bell Stiff Leg DeadLift 4 X 8-12 1-2 seconds 75/90 seconds
High Stance Leg Press 6 X 12-16 1-2 seconds 75/90 seconds
(Do 3-4 warm up sets first)
Lying Leg Curl 4 X 8-12 1-2 seconds 75/90 seconds
Warm up with 4 sets of Leg Press Calve Rise
Leg Press Calve Rise (Neutral Stance) 5 X 12-16 1-2 seconds 75/90 seconds
Standing Calve Rise (Neutral Stance) 5 X 12-16 1-2 seconds 75/90 seconds
EASILY BUILDS MUSCLE & STAYS LEAN

WEEK 1C CONTINUED
SUNDAY CHEST
EXERCISE SETS/REPS REP TEMPO REST PERIODS
Warm up with 4 sets of Lying Incline Cable Cross Over
Lying Incline Cable Cross Over 4 X 8-12 1-2 seconds 75/90 seconds
Incline Machine Press 4 X 6-10 1-2 seconds 75/90 seconds
(Do 2-3 Warm up sets first)
Flat D-Bell Press 4 X 8-12 1-2 seconds 75/90 seconds
Incline D-Bell Fly 2 X 8-12 1-2 seconds 75/90 seconds

MONDAY BACK
EXERCISE SETS/REPS REP TEMPO REST PERIODS
Warm up with 4 sets of Medium Grip Pull Down
Medium Grip Pull Down 4 X 6-10 1-2 seconds 75/90 seconds
Lying Incline Machine Row 4 X 8-12 1-2 seconds 75/90 seconds
Close Grip Pull Down 4 X 8-12 1-2 seconds 75/90 seconds
B-Bell DeadLift 4 X 8-12 1-2 seconds 75/90 seconds
(Do 1-3 Warm up sets first)

TUESDAY REST DAY

ANALYSING WEEK 1A AND WEEK 1C… populations, it is more important to ensure
The rep ranges in Week 1A and Week 1C are the high threshold motor units responsible for
going to really ignite the fast twitch muscle recruiting these specific fibres don’t become
fibres within the body for people with more too fatigued.
fast twitch fibres!
The slow eccentrics used will really help ensure
From my experience I find micro cycling the there’s enough muscle tension achieved within
eccentric for the body type mesomorph on a relatively short time, given there are less reps
Week 1 workouts regardless whether the than usual. Take note as well that generally
eccentric is 4-5, 3 or 1-2 seconds can force an speaking, in most cases the exercises are
uptake in positive hormonal responses and compound based. The reasoning is simple,
can be a great feature and tool for furthering those with more fast twitch fibres are naturally
progressive overload. going to recruit a huge amount of fibres within
this rep range, so using multi-joint lifts only
The rest periods tend to be set at 75-90 compounds this effect. Shoulders are the only
seconds because people with more fast twitch exception here because we need to use certain
muscle fibres are generally very strong, but isolation exercises to activate specific areas of
fatigue fast. Given that we want to really the deltoids.
tap into these hypertrophic muscle fibre
EASILY BUILDS MUSCLE & STAYS LEAN

WEEK 2
TRAINING RULES
– 90 seconds between working sets – O
 n pulling movements pause for 1 second
after the concentric to further muscle
– 3 second eccentric activation - this means holding the weight
– O
 n pressing movements pause for before returning into the eccentric
1 second at the “bottom” of each rep – O
 n leg extensions and leg curls,
to further muscle activation - this implement a 1 second pause at the
means holding the weight before isometric following the concentric to
pressing back up activate more muscle fibres

WEDNESDAY THIGHS
EXERCISE SETS/REPS REP TEMPO REST PERIODS
Warm up with 4 sets of Leg Press
Leg Press 4 X 14-18 3 seconds 90 seconds
B-Bell Squat 4 X 14-18 3 seconds 90 seconds
(Do 2-4 Warm up sets first)
D-Bell Walking Lunges 6 X 14-18 3 seconds 90 seconds

THURSDAY SHOULDERS & CALVES

EXERCISE SETS/REPS REP TEMPO REST PERIODS
Warm up with 4 sets of Seated Smith Machine Press
Seated Smith Machine Press 4 X 14-18 3 seconds 90 seconds
Standing D-Bell Front Rise 4 X 14-18 3 seconds 90 seconds
Seated D-Bell Side Lateral Rise 4 X 14-18 3 seconds 90 seconds
Lying Incline D-Bell (Rear Delt’s) 4 X 14-18 3 seconds 90 seconds
Warm up with 6 sets of Leg Press Calve Rise
Leg Press Calve Rise 6 X 15-20 3 seconds 90 seconds
(Neutral Stance)
Seated Calve Rise 4 X 15-20 3 seconds 90 seconds
(Neutral Stance)
EASILY BUILDS MUSCLE & STAYS LEAN

WEEK 2 CONTINUED
FRIDAY BICEPS & TRICEPS
EXERCISE SETS/REPS REP TEMPO REST PERIODS
Warm up with 4 sets of Close Grip EZ-Bar Preacher Curl
Close Grip Preacher EZ-Bar Curl 6 X 14-18 3 seconds 90 seconds
Standing D-Bell Curl 4 X 14-18 3 seconds 90 seconds
Warm up with 4 sets of Laying Incline EZ-Bar Scrull Crushers
Laying Incline EZ-Bar Scrull Crushers 6 X 14-18 3 seconds 90 seconds
Close Grip Smith Machine Press 4 X 14-18 3 seconds 90 seconds

SATURDAY REST DAY

SUNDAY HAMSTRINGS & CALVES

EXERCISE SETS/REPS REP TEMPO REST PERIODS
Warm up with 4 sets of Seated Reverse Leg Curl
Seated Reverse Leg Curl 4 X 14-18 3 seconds 90 seconds
Lying Leg Curl 4 X 14-18 3 seconds 90 seconds
D-Bell Staggered Stance 4 X 14-18 3 seconds 90 seconds
Stiff Leg DeadLift
Warm up with 4 sets of Leg Press Calve Rise
Leg Press Calve Rise 6 X 15-20 3 seconds 90 seconds
(Neutral Stance)
Seated Calve Rise 4 X 15-20 3 seconds 90 seconds
(Neutral Stance)
EASILY BUILDS MUSCLE & STAYS LEAN

WEEK 2 CONTINUED
MONDAY CHEST
EXERCISE SETS/REPS REP TEMPO REST PERIODS
Warm up with 4 sets of Incline D-Bell Fly
Incline D-Bell Fly 4 X 14-18 3 seconds 90 seconds
(Do 3-4 warm up sets first)
Incline D-Bell Press 4 X 14-18 3 seconds 90 seconds
Standing Cable Cross Over 4 X 14-18 3 seconds 90 seconds
Flat D-Bell Press 2 X 14-18 3 seconds 90 seconds

TUESDAY BACK
EXERCISE SETS/REPS REP TEMPO REST PERIODS
Warm up with 4 sets of Medium Grip Pull Down
Medium Grip Pull Down 4 X 14-18 3 seconds 90 seconds
Bent Over D-Bell Row 4 X 14-18 3 seconds 90 seconds
Close Grip Pull Down 4 X 14-18 3 seconds 90 seconds
Medium Grip Low Pulley Cable Row 2 X 14-18 3 seconds 90 seconds

WEDNESDAY REST DAY

ANALYSING WEEK 2…
For somebody who has a larger percentage of fast twitch muscle fibres, Week 2 will be
challenging because the fatigue will set in quicker. However, it also gives them the opportunity
to generate a lot of blood flow into the muscles, stretching the fascia and supporting recovery.
After two intensive weeks of heavy lifting, this will really benefit the joints and connective tissues.
The rest periods are shorter in this workout because it is more about the tempo, filling the muscles
up with blood and creating stimulation. Remember, the first two weeks where there has been a
lot of heavy lifting to failure, a lot of breakdown has already taken place.
EASILY BUILDS MUSCLE & STAYS LEAN

WEEK 3
TRAINING RULES
– 120-180 seconds rest between working sets – G
 enerally 15 plus rep sets, this maybe
straight working sets, drop sets, triple
– 1-2 second eccentric drop sets or even giant sets

THURSDAY THIGHS
EXERCISE SETS/REPS REP TEMPO REST PERIODS
Warm up with 3-4 sets of Leg Extension and Hack Squat
Leg Extension/Hack Squat 4 X 18-25 1-2 seconds 120/180
(Super Set) per exercise seconds
B-Bell Squat 4 X 20-25 1-2 seconds 120/180
(Do 1-2 Warm up sets first) seconds
D-Bell Walking Lunges 4 X 20-25 1-2 seconds 120/180
seconds

FRIDAY SHOULDERS & CALVES

EXERCISE SETS/REPS REP TEMPO REST PERIODS
Warm up with 4 sets of Seated D-Bell Press
Seated D-Bell Press 3 X 20-25 1-2 seconds 120/180
(Drop Set) per Drop seconds
Standing D-Bell Side Lateral Rise 3 X 20-25 1-2 seconds 120/180
(Drop Set) per Drop seconds
Standing D-Bell Partial Lateral Raise 3 X 15-20 1-2 seconds 120/180
(Drop Set) per Drop seconds
Lying Incline Rear Delt D-Bell Rise 3 X 18-25 1-2 seconds 120/180
(Drop Set) per Drop seconds
Warm up with 4 sets of Seated Calve Rise
Seated Calve Rise 6 X 20-25 1-2 seconds 120/180
(Drop Set) (Neutral Stance) per Drop seconds
EASILY BUILDS MUSCLE & STAYS LEAN

WEEK 3 CONTINUED
SATURDAY BICEPS & TRICEPS
EXERCISE SETS/REPS REP TEMPO REST PERIODS
Warm up with 4 sets of Standing Medium Grip B-Bell Curl
Standing Medium Grip EZ-Bell Curl 3 X 20-25 1-2 seconds 120/180
(Drop Set) per Drop seconds
Low Pulley Cable Hammer Curl 3 X 18-25 1-2 seconds 120/180
(Triple Drop Set) per Drop seconds
Warm up with 4 sets of Seated EZ-Bar Extension
Seated EZ-Bar Extension 3 X 20-25 1-2 seconds 120/180
(Drop Set) per Drop seconds
Straight Bar Push Down 3 X 18-25 1-2 seconds 120/180
(Triple Drop Set) per Drop seconds

SUNDAY REST DAY

MONDAY HAMSTRINGS & CALVES

EXERCISE SETS/REPS REP TEMPO REST PERIODS
Warm up with 4 sets of Seated Reverse Leg Curl
Seated Reverse Leg Curl/Lying Leg 6 X 20-25 1-2 seconds 120/180
(Super Set) per Set seconds
High Stance Leg Press 4 X 20-25 1-2 seconds 120/180
(Do 2-4 Warm up sets first) (Drop Set) per Drop seconds
Warm up with 4 sets of Seated Calve Rise
Seated Calve Rise 6 X 20-25 1-2 seconds 120/180
(Drop Set) (Neutral Stance) per Drop seconds
EASILY BUILDS MUSCLE & STAYS LEAN

WEEK 3 CONTINUED
TUESDAY CHEST
EXERCISE SETS/REPS REP TEMPO REST PERIODS
Warm up with 4 sets of Incline D-Bell Fly
Incline D-Bell Fly 3 X 15-20 1-2 seconds 120/180
(Drop Set) per Drop seconds
Incline Smith Machine Press 3 X 15-20 1-2 seconds 120/180
(Drop Set) per Drop seconds
Seated Flat Machine Press 3 X 15-20 1-2 seconds 120/180
(Drop Set) per Drop seconds
Peck Deck 2 X 15-20 1-2 seconds 120/180
(Drop Set) per Drop seconds

WEDNESDAY BACK
EXERCISE SETS/REPS REP TEMPO REST PERIODS
Warm up with 4 sets of Seated Hammer Row
Seated Hammer Row 3 X 15-20 1-2 seconds 120/180
(Drop Set) per Drop seconds
Close Grip Pull Down 3 X 15-20 1-2 seconds 120/180
(Drop Set) per Drop seconds
Lying Incline D-Bell Hyper Row 3 X 15-20 1-2 seconds 120/180
(Drop Set) per Drop seconds
B-Bell Rack Pulls 2 X 20-25 1-2 seconds 120/180
seconds

THURSDAY REST DAY

EASILY BUILDS MUSCLE & STAYS LEAN

WEEK 3 CONTINUED
ANALYSING WEEK 3…
Nobody finds Week 3 easy, athletes with a
significant amount of muscle mass and a great
SUMMARY
Those who are blessed with large fast
deal of fast twitch fibres will fatigue quicker in twitch muscle fibre ratios can often
this specific training environment. This is fine, feel as though they should just stick
ultimately like everybody else they must keep to heavy lifting in the low rep ranges,
pushing through it! As a result, not only will my experience of people who do this is
they benefit from stimulating new muscle fibres that they either become injured or hit a
in key areas and encouraging extreme levels plateau. Remember, those with more
of blood flow, the reduction in volume will also fast twitch fibres have the potential to
enable “super compensation” to occur. This become extremely strong - while this
means, when entering back into the Week 1 can help build thick dense muscle, it
training, the central nervous system is primed also puts a huge amount of stress on
to be more receptive. Too many people who connective tissues and the skeletal
train heavy all of the time burn their central system. Take Flex Lewis for instance, he is
nervous system, meaning they suffered from an extreme example and yet his physique
reduced high threshold motor unit recruitment. has benefitted dramatically from
implementing moderate and high rep
Notice that there are NOT any 8-10 heavy sets sets, while ensuring his heavy sets have
with 4 second negatives to start the workouts been implemented at the right times.
(as seen on other plans). While somebody with
this type of body could generate a lot of high You must complete this training cycle
threshold motor unit recruitment in doing this, THREE times, equating to 12 weeks of
ultimately we want to avoid that level of fatigue training. It is essential you track the
because they have done 2 weeks of heavy duty weights used on each set and the specific
training. This training week is about getting the number of repetitions you hit, so you
body exposed to a new training stimulus and can aim to beat those numbers in the
creating the opportunity to thrive in the next next cycle. Over three training cycles this
training cycle, where there is a return to equates to a lot of progressive overload
heavy lifting! across a plethora of different hypertrophic
stimulus types. Please be mindful,
progressive overload only counts when
your training environment is the same
- i.e. same rest periods, rep tempo etc.
Reducing your negatives and increasing
your rest to lift heavier does not give a
“like for like” rate of progress!
 SECTION 8
TRAINING
PROTOCOLS TO
ENHANCE YOUR
Y3T PLAN
SECTION 8
TRAINING PROTOCOLS
TO ENHANCE YOUR Y3T PLAN
This section will equip you with the required knowledge to enhance
the program you’re going to follow from this book. In isolation each
point may appear to be insignificant, but accumulatively each step
becomes highly influential on your outcome! Regard these points as
covering all the essential things you must do to get the most from your
new Y3T program.
CONTRACT & SQUEEZE WARM UP FOR MUSCLE FIBRE RECRUITMENT
Watch videos of me training my Y3T athletes Warming up correctly is paramount for your
and I will consistently hear me talking about muscle growth. Yes, warm up sets are there to
contraction within the movement.” What I increase elasticity of the connective tissue, get
mean by this is that before moving the weight blood into the area and stimulate synovial fluid
and during the concentric phase you must in the working joints - all of these things are
contract the target muscle and stay engaged. essential for injury prevention.
At the isometric phase after the concentric, However, warm ups are actually extremely
squeezing the muscle hard again in this important for building muscle optimally
position, sometimes for 1-2 seconds brings because of central nervous system recruitment.
about a massive surge of tension. For Ideally, you want your high threshold motor
neurological activity within the area, bringing units to be excited by the time you begin
more high threshold motor units into play, I find your first set - this means you must taper
this an essential phase of the movement. your weight up with your warm up sets, to
approximately 80% of your working weight
Remember, building muscle isn’t about moving (but avoid failure on this warm up set). In doing
weight from A to B - it is about what you do so, you “flick the switch on” which ultimately
between those two points which really counts! enables you to recruit more muscle fibres
Inevitably, you will have to reduce your weights within that area from your first set onwards!
in order to do this because it leads to a quicker
onset of fatigue, that is a normal by product of
this training stimulus.
SECTION 8 CONTINUED...
REST-PAUSE or lockout will generate more tension on the
We have already discussed the implementation chest, yet the range of motion has actually
of rest-pause because it is a key fundamental been shortened. This is not to be misconstrued
part of Y3T - it also has a huge influence on as an endorsement for using poor form and
your weight selection, another aspect of cutting the range of motion down when it
optimizing your training. isn’t appropriate - it is simply explaining why
sometimes making small adjustments can
To reiterate, rest-pause involves stopping your have a profound impact on muscle growth.
set momentarily just before reaching failure,
allowing yourself a few seconds (without INCREASED TRAINING FREQUENCY
putting the weight down) to let your ATP levels This is something you really need to focus on
regenerate enough and allow your mental carefully because it could potentially impact
mindset to stabilize. In doing so, you will your training split. There are times when it is
naturally be able to push beyond your first appropriate to increase the training frequency
point of failure. You will repeat this several of a specific muscle group within a 7 day
times, depending on the rep ranges you’re period, in order to get the positive changes you
working within. want to see taking place.
You will be amazed how many reps you do This doesn’t mean training that muscle for a
have left in the tank when you rest pause full workout twice in the same week. Instead,
correctly, if you’re willing to engage your mind I would usually recommend doing a priming
and push really hard. This is especially true workout of roughly 75-80% total working sets,
for the highest rep ranges where you can as opposed to 100% total working sets on your
potentially rest-pause your way to an extra 15- normal workout for that target muscle group.
20 reps, as where many people would stop well
for of their true failure point. MOBILITY DRILLS
Bodybuilders nearly always suffer a loss in
CORRECT RANGE OF MOTION mobility as they build more muscle tissue,
Range of motion is a very big variable when it the problem this creates is the inability to
comes to optimizing muscle growth - it is not contract certain muscles as efficiently as
true to say that you should always use a FULL before and creating imbalances. For instance,
range of motion. Instead, I prefer to say that when there is a loss of mobility at the shoulder
you should use the fullest range of motion joint, firing the biceps can become a huge issue
available while simultaneously sustaining because there is too much internal rotation
maximal levels of tension on the target muscle. taking place.
There is a massive difference between those Learning to be consistent with mobility drills
two examples, let me explain why! will certainly help enable you to get more
from each workout. Usually this will involve the
The first one blindly follows using the longest help of a soft tissue therapist who is able to
range of flexibility at a joint, regardless of breakdown scar tissue, thus enabling you to
the tension on the muscle you’re training. For remain more flexible.
example, when dumbbell pressing for chest, if
you drop as far as your shoulder will allow then
lockout at the top, you are unquestionably
transferring tension away from the pecs. In
contrast, not allowing yourself to drop as low
SECTION 8 CONTINUED...
SUMMARIZING Y3T RELOADED!
Firstly, I want to thank you for taking If you follow the steps in this book and
the time to read my latest book! It is then the program I have given you, I
always very enjoyable for me to launch am very confident you will see amazing
a new book and see the impact it has results over the next 12 weeks!
on thousands of people, in terms of
progressing and learning. Ultimately, that NEIL HILL
is my passion therefore watching people
achieve better results because of this
content is what my goal is.
Y3T Founder
Secondly, I want to tell you that you must
apply this information. An alarming
number of people (over 90%!) who buy
books never finish them, let alone apply
the information within. Judging by all of
the feedback I get from my ebooks, I don’t
think this stat is true of my Y3TDisciples
from around the world, but I still want to
emphasise the importance of applying
learned knowledge.
Designed by Shaun Hampsey