What?
Before we get started this is for experienced gym go-ers, I wouldn't recommend it to anyone else simply because of its complexity. Build up towards this before trying. Y3T is another type of training method used by a lot of people to add some serious mass. Unlike other training methods its a little complex in terms of its structure, it doesn't follow a rule as such. Its pretty much open and can be adapted well to suit goals or capabilities. Personally I have never tried Y3T and at the moment I'm not considering it, however in the future I'd certainly like to give it a try and possibly create my own version mixed up with other training methods I've used to test results.
When Can I Start?
To begin with Y3T is pretty boring, don't let that put you off though! It builds up week by week to the final week which is the hardest and of course the most beneficial.
The Low Down!
- Week 1 – Compound exercises involving the use of heavy weight.
- Week 2 – A mix of compound and isolation exercises using a more moderate weight.
- Week 3 – A mix of compound and isolation exercises with a focus on higher reps and high intensity.
Week 1 Workout. Use 2-3 basic, heavy compound exercises and work between the 6 to 10 rep range.
Week 2 Workout. Add in an isolation exercise, but keep this week close to week one as far as exercise selection goes. Work in the 10 to 14 rep range, and continue to use 2-3 sets per exercise.
Week 3 Workout. This is a crazy week. Work in the 14 to 30 (plus) rep range, and utilize your favourite high intensity techniques – drop sets, rest pause sets, giant sets, supersets. Reduce your workout volume and get intense! Week 3 is known as “total annihilation” week.
Week 2 Workout. Add in an isolation exercise, but keep this week close to week one as far as exercise selection goes. Work in the 10 to 14 rep range, and continue to use 2-3 sets per exercise.
Week 3 Workout. This is a crazy week. Work in the 14 to 30 (plus) rep range, and utilize your favourite high intensity techniques – drop sets, rest pause sets, giant sets, supersets. Reduce your workout volume and get intense! Week 3 is known as “total annihilation” week.
Confusing I Know!
Below I've drawn out an example of a Y3T program. This is for CHEST ONLY, so use your own imagination and change the exercises but keep the same principles in place!
Week 1
Week 1
- Bench Press 2-3 sets of 6-10 reps
- Incline Dumbbell Press2-3 sets of 6-10 reps
- Decline Bench Press 2-3 sets of 6-10 reps
- Bench Press 2-3 sets of 10-14 reps
- Incline Dumbbell Press 2-3 sets of 10-14 reps
- Pec Dec or Flyes2-3 sets of 10-14 reps
- Decline Bench Press 2-3 sets of 10-14 reps
- 1 set…Hammer Strength Bench Press – Rest pause to 30-40 reps.
- 1 set…Push Ups – One set to max reps (20+).
- 1 set…Pec Dec – Triple drop sets, each to failure.
- 1 set…Giant set with dumbbell bench, flyes, incline dumbbell bench and cable crossovers.
- 1 set…Smith Incline – slow 6 second negatives to failure, with forced reps beyond failure.
Any questions please post on my questions page. This saves people asking the same questions.
Thanks!
Thanks!