Y3T is a great training program. I have done several articles on it:
So, as a disclaimer right up front, I am a big fan of this system of training for many reasons. Today I want to discuss the principles behind the system, but first let’s talk about the man who came up with it.
Who Is Neil Hill?
Neil Hill is the UK equivalent of Hany Rambod. He has turned some of the best amateurs into pros. His two most famous pupils are Flex Lewis and Zack “King” Khan. His nickname is “Yoda”.
What is Y3T?
Y3T stands for Yoda 3 Training. The idea behind Y3T is to keep your muscles guessing how you are going to train so that your body has less chance of adapting. You rotate your training style over a 3-week period. It is a form of periodization that truly works.
In week 1 you go heavy on all exercises. You do 2 to 3 sets of 6 to 8 repetitions. You will use strictly compound exercises.
In week 2 you lighten things up and add in isolation exercises. The rep range climbs to 8 to 12 repetitions. The isolation movements are preparing your body for week 3.
This is the “Total Annihilation” week. You use different kinds of intensity techniques–giant sets, supersets, tri sets, drop sets, rest-pause sets–they all come into play in week 3. As an example, you may use one rest-pause set of 40 total repetitions and then follow that up by doing a giant set with 4 exercises, but mixing up the intensity techniques. Thus, you would do 1 straight set of 15 to 20 repetitions, then another exercise much the same way, then another set with drop sets taken to failure followed by a final set with 25 repetitions.
Using Y3T – An Example
To exemplify how to use Y3T, here is a back training over the course of the 3 weeks.
Single Arm Bent DB Rows, 2 to 3 sets of 6 to 8 reps
Pullups, 2 to 3 sets of 6 to 8 reps
Deadlifts, 2 to 3 sets of 6 to 8 reps
Single Arm Bent DB Rows, 2 to 3 sets of 8 to 12 reps
Pullups, 2 to 3 sets of 8 to 12 reps
Lat Pulldowns, 2 to 3 sets of 8 to 12 reps
Deadlifts, 2 to 3 sets of 8 to 12 reps
T-Bar Rows, 1 set of 20 reps
Bent over Two DB Rows, 2 to 3 sets of 8 to 12 reps
Straing Arm Pulldown, 2 to 3 sets of 8 to 12 reps
SS1 – Wide Grip Lat Pulldown 1 set to failure
SS2 – Chin up grip lat pulldowns 1 set to failure
Customizing Y3T for Your Needs
I have figured out that I can use Y3T just for certain body parts. By doing that I could hit parts that need to improve each week using the Y3T principles outlined above. Just pick a focus and hit it hard.