November 30, 2013

Y3T Inspired P-Boss Workout

November 30, 2013
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Y3T principles

Y3T is a unique training system and the brainchild of legendary trainer Neil ‘Yoda’ Hill.   The theory behind Y3T was strategically put together to help the participant target the entire muscle fibre population within their body, making their workouts 3 dimensional.

Below is an example of a week 1, 2 and 3 chest session.  You can apply these principles of training to all body parts and change the exercises as you see fit.  Y3T programmes generally run for 9 weeks, repeating the 3 week cycle 3 times.

 

The repetition range should be followed as such. The lower rep is the minimal you can achieve while the higher rep should be the most you can achieve.

In week 3 you can see there are some high reps. You should select a weight that means you cannot complete the given amount of reps using the rest pause technique to reach the target number of reps.

The tempo is one of the most important factors in Y3T. There are 3 numbers, the first is the concentric (shortening and contracting) part of the exercise, the second is the isometric (static) part, and the third is the eccentric (lengthening and contracting) part of the movement.

For example 1 sec positive – 1 sec isometric contraction of the muscle- 4sec negative

 

Week 1- Chest

 

Exercise
Reps
Sets
Tempo
Rest
DB Incline press8-1041-1-490 sec
DB flyes8-1041-1-490 sec
Bench Press8-1041-1-490 sec

 

Week 2- Chest

 

Exercise
Reps
Sets
Tempo
Rest
DB incline press12-1832-1-260-90
DB flyes12-1832-1-260-90
DB decline press OR cable cross overs12-1822-1-260-90
Fixed press OR Bench press12-1822-1-260-90

 

Week 3- Chest


Exercise
Reps
Sets
Tempo
Rest
Incline smith press*20-2521-0-190
DB flyes**20-2521-0-190
Pec Deck**20-2521-0-190

*Drop set. 15 reps per drop until failure.

**Triple drop set perform 20-25 reps each drop

 

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