Y3T (Yoda 3 Training)

I've been bodybuilding for 2 years now and I've never really researched and carried out a weight training program that claims to build muscle in so much time. Instead what I've been doing is just researching different ways to subject my muscles under various types of stress and tension to ensure minimal chances of plateauing by changing the stimuli I present to them every so often.

So I've decided to stop being stubborn and give something a try on my quest to gain as much muscle mass as possible for my 1st competition next year. A friend of mine told me she's looking forward to beginning her new Y3T training regime and I went from there!

Y3T (Yoda 3 Training) Is Neil Hill's 9-week hardcore muscle building training program. He is an official Gaspari training and Nutrition coach so I reckon he knows a thing or two. He made Flex Lewis everything he is today and has been training him since he was 19. For those of you who don't know what Flex Lewis is...

... A beast

The 9 week training program is broken down into 3 phases that represent a 3 week cycle which you repeat 3 times.

Week 1

Week 1 of each phase focuses on compound movements. Compound exercises are multi-joint movements that rely on the coordinated actions of several muscle groups to move two or more joints through a range of motion. - Skinnybulkup.com. This includes, Bench presses on chest days, Deadlifts & pull-ups on back days and Squats on leg days. These movements stress the entire body and cause it to grow as a unit. Rep range is from 8-10 and up to 4 sets for each exercise. No techniques.

Week 2

Week 2 of each phase is very similar to week 1 in terms of exercise choice, this time a couple of isolation exercises are included. The isolation principle means to isolate only one targeted muscle group at a time, and consciously leave the other muscle groups out of the exercise - readysetgofitness.com. This includes cable crossovers of chest days, concentration curls on bicep days, and Leg extensions on Leg days. Rep range 12-14 and up to 4 sets for each exercise. No techniques.

Week 3

Week 3 of each phase is the most challenging. 2 sets within the rep range of 20-30. including Supersets, dropsets, Super dropsets, Forced reps. Hell on earth. It combines compound and isolation movements to really shake things up. Weight is lowered considerably to ensure a good attempt can be made at the high rep range.

I've made slight adjustments to the Y3T program Coach Hill recommends. Instead of resting on Wednesdays, I've added forearms, abs & calves. I've also rearranged Day 1, 2 & 5. On Wednesday's I won't be following the Y3T principle, as I should be resting anyway. Instead I shall be just hitting them as hard as possible with reverse barbell curls, seated wrist curls, reverse cable curls for forearms. Performing my 4 ab exercises circuit for abs. Finally Smith machine calf raises, donkey calf raises and seated calf raises for calves all as usual. Also in Coach Hill's Y3T program Traps exercises aren't included, so I've decided to add them in on Shoulder days and perform my usual smith machine shrugs, barbell upright rows & rope face pulls.

Phase 1 Weeks 1-3

Day1 Chest& Triceps ---------	Day2 Back& Biceps --------	Day3 Forearms Abs&Calves ---------	Day4 Shoulders &Traps ------------	Day5 Legs -------	Day6 Rest -------	Day7 Rest -------
Day8 Chest& Triceps ---------	Day9 Back& Biceps --------	Day10  Forearms Abs&Calves ---------	Day11 Shoulders &Traps ------------	Day12  Legs -------	Day13 Rest -------	Day14 Rest -------
Day15 Chest& Triceps ---------	Day16 Back& Biceps --------	Day17 Legs -------	Day18 Shoulders &Traps ------------	Day19 Forearms Abs&Calves ---------	Day20 Rest -------	Day21 Rest -------

Phase 2 Weeks 4-6

Day22 Chest& Triceps ---------	Day23 Back& Biceps ---------	Day24 Forearms Abs&Calves ---------	Day25 Shoulders &Traps ------------	Day26 Rest -------	Day27 Rest -------	Day28 Legs -------
Day29 Chest& Triceps ---------	Day30 Back& Biceps ---------	Day31 Rest ---------	Day32 Rest ------------	Day33 Shoulders &Traps -------	Day34 Legs -------	Day35 Rest -------
Day36 Chest& Triceps ---------	Day37 Back& Biceps  ---------	Day38 Forearms Abs&Calves ---------	Day39 Shoulders &Traps ------------	Day40 Legs -------	Day41 Rest -------	Day42 Rest -------

Phase 3 Weeks 7-9

Day43 Chest& Triceps ---------	Day44 Back Biceps& Forearms --------	Day45 Rest --------	Day46 Shoulders &Traps ------------	Day47 Legs -------	Day48 Rest -------	Day49 Calves -------
Day50 Chest& Triceps --------	Day51 Back Biceps& Forearms --------	Day52 Rest --------	Day53 Shoulders &Traps ------------	Day54 Legs -------	Day55 Rest -------	Day56 Rest -------
Day57 Chest& Triceps ---------	Day58 Back Biceps& Forearms --------	Day59 Rest --------	Day60 Shoulders &Traps ------------	Day61 Legs -------	Day62 Rest -------	Day63 Rest -------

9 weeks later, I've finished the Y3T program and the first thing I can tell you is that opting to still work out on Wednesdays even though Neil Hill clearly states should be a rest day, is possibly the dumbest thing I've done all year. I definitely underestimated how strenuous it would be. Weeks 1-3 were great, kept up with the regime and only switched day 17 and 19 around.
Weeks 4-6 is where hell let loose. I was just so tired, falling asleep in lectures, I fell asleep in the cinema watching James Bond Skyfall, so after taking so long to watch it in the first place.. I still to this day haven't seen it. I wasn't even following the Y3T principles on Wednesdays, I was doing my own thing just making sure Abs Calves and Forearms had their place and even that was too much! Quite clearly I had to make further changes, so I did things Neil's way (The way I should have done originally but obviously I think I'm a Spartan that doesn't have to follow the rules...) I learnt the hard way and so by week 7, you can see I began to rest on Wednesdays like a good boy. I moved forearms to Tuesdays after Back & Biceps. Moved Calves to the weekend and Abs lost its place in the program all together after week 6 day 38. I'm not proud of that at all. Also Calves only made it to week 7.

For a closer look at each workout I did in more detail check out the link below

http://www.bodybuilding.com/fun/y3t-neil-hill-9-week-hardcore-video-trainer.html

I definitely recommend Y3T to anyone who wishes to gain lean muscle, keep their body guessing and get away from their usual gym regime week in week out. I've made gains as you can see in both my monthly measurements posts for November & December. Anyone who does choose to go through this 9 weeks of hell, please value the rest days and don't take them for granted!

03/12/12

Any Further questions about this post
Tweet me: https://twitter.com/A_DaleyFitness
Or message me on Facebook: http//www.facebook.com/AaronDaleyFitness

Monthly Measurements

In bodybuilding physiques that are classed as visually stunning are generally those regarded as being symmetrical and proportional - a state where there is an obvious balance between both sides of the body, where nothing looks out of place and everything seems to flow and taper into a harmonious whole (often referred to as the total package)

The best method, by far, to accurately determine where our individual body parts fall in terms of over symmetry and proportion is the tape measure.

Measuring the circumference of each body part will give an idea of where improvements need to be made, provided one is in reasonable shape and the individual muscles are able to be discerned - an excessive amount of fat will give a false indication of overall muscularity if taken into account when the measurements are taken - Bodybuilding.com

Measurement tips

1. Take all measurements before exercise

2. Take all measurements in a relaxed state

3. Don't pull the tape

4. Keep a diary

5. Measure both left and the right sides of the body. 

Right Bicep - 14.5 inches (-)

Right Bicep flexed - 16 inches (+.1)

Left Bicep - 14.4 inches (+.1)

Left Bicep flexed - 15.7 inches (-)
Chest - 40.3 inches (+.2)

Right Forearm - 12 inches (+.1)

Left Forearm - 12 inches (+.1)

Right Thigh - 23.4 inches (+.1)
Left Thigh - 23.2 inches (+.1)

Right Calf - 15 inches (-.2)
Left Calf - 15.2 inches (-.1)
Waist - 32 inches (+.6)
Hip - 35 inches (+1.2)
Shoulders - 47 inches (+.2)
Weight - 77.9kg (-2kg)

Notes - Bit of an up and down month. Weight is down due to having run out of my mass gaining protein powder, without that I'm down 1060 calories a day. Money money money!
Other than that, a lot of gains I'm happy about (Not including hip or waist, not sure what happened there) I let myself down over the past month with Calves and I'm now paying the price. I will now prioritize them over every other body part and work on them twice a week.
These gains are down to the 9 week Y3T regime I've just completed.


For a closer look at each workout I did in more detail check out the link below

http://www.bodybuilding.com/fun/y3t-neil-hill-9-week-hardcore-video-trainer.html


I recommend it to those who know they will see it though to the end! My post about Y3T will be up soon!