Y3T Training | Advance program

Y3T Training | Advance program


Introduction to Y3T and my experience ...

 

Unlike the previous two years, when I was preparing for a full competition, I still focused on building muscle and developing certain areas. To do this, I am currently participating in the Y3T training program, I have three weeks and I like the training structure, so I recommended this program to two friends, one of whom is an experienced and assistant, but he traveled a little more than a year and trained with weights in 3-4 months and wants something new and a little more advanced than what he does. Now that they are three different people, from three different professions with different backgrounds, so regardless of your own experience, Y3T can certainly work for you.

 

What is a Y3T?

 

The Y3T was built by Neil Yoda Hill, a retired IFBB professional bodybuilder and coach of Olympia 212 champion Flex Lewis and Zach King Khan. The concept of the program is a three-week cycle that focuses on different repetition ranges in order to target three different muscle fibers. Week 1 is for rapidly contracting muscle fibers (Type 2B), Week 2 is for rapidly contracting muscle fibers (Type 2A), and Week 3 is for slowly contracting muscle fibers (Type 1).

 

In this three-part article, I will tell you about how I found my first three weeks in the Y3T program, which add-ons to the Bodybuilding Warehouse I am currently using to increase my health and recovery, and also give you an idea of   the weekly training and repetition ranges.

 

Y3T Week 1

 

Week 1 is devoted to complex exercises, heavy weights and low reps (6-10 reps) aimed at type 2B muscle fibers. The key point that I must emphasize during week 1 is to control the eccentric part of the exercise for 4 seconds, so your repetition rate will be 4: 1: 1 (4 seconds negative, 1 second positive and 1 second compression). The reason for this is to keep the muscles as tight as possible and control movements while lifting heavy loads and maintaining a tight shape.

 

Add-ons for Y3T

 

Since you will be lifting heavy and controlled weights, I recommend a thorough preliminary training, especially in the first week! I am a big fan of Performance Charge; I loved the original a few years ago, so I was glad to hear that the BBW guys resold it and worked even better. Since it will primarily influence complex movements, I also recommend PURE Glucosamine Sulfate for joint support, plus 1,500 mg per tablet - the strongest on the market and ideal for recovery.

Week 1 Workout:

Full warm up and stretching before every workout

Day 1: Quads & Hamstrings

Squats

4 sets

6 – 10 reps

90 – 120 seconds

Hack Squat

4 sets

6 – 10 reps

90 – 120 seconds

Leg Extensions

4 sets

6 – 10 reps

90 – 120 seconds

Lying Leg Curl

4 sets

6 – 10 reps

90 – 120 seconds

Stiff-Legged Deadlifts

4 sets

6 – 10 reps

90 – 120 seconds

Seated Leg Curl

4 sets

6 – 10 reps

90 – 120 seconds

Day 2: Chest & Triceps

Incline DB Press

4 sets

6 – 10 reps

90 – 120 seconds

Incline DB Flyes

3 sets

6 – 10 reps

90 – 120 seconds

Machine Bench Press

3 sets

6 – 10 reps

90 – 120 seconds

Tricep Pushdown

4 sets

6 – 10 reps

90 – 120 seconds

Seated Tricep Extentions

4 sets

6 – 10 reps

90 – 120 seconds

 Day 3: Rest Day

 Day 4: Back & Biceps

Wide Lat Pulldown

3 sets

6 – 10 reps

90 – 120 seconds

Lying T-Bar Row

3 sets

6 – 10 reps

90 – 120 seconds

Rack Pulls

3 sets

6 – 10 reps

90 – 120 seconds

Seated Cable Row

3 sets

6 – 10 reps

90 – 120 seconds

Barbell Curl

4 sets

6 – 10 reps

90 – 120 seconds

Standing DB Curl

4 sets

6 – 10 reps

90 – 120 seconds

Day 5: Shoulders & Calves

Side Lateral Raise

3 sets

6 – 10 reps

90 – 120 seconds

Military Press

3 sets

6 – 10 reps

90 – 120 seconds

Upright Row

3 sets

6 – 10 reps

90 – 120 seconds

Seated bent over raise

3 sets

6 – 10 reps

90 – 120 seconds

Standing calf raise

4 sets

6 – 10 reps

90 – 120 seconds

Seated calf rasie

4 sets

6 – 10 reps

90 – 120 seconds

 Day 6: Rest Day

 Day 7: Rest Day

 


Y3T Training | Advance program Y3T Training | Advance program Reviewed by GAURAV YADAV on June 21, 2020 Rating: 5

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