Split squats look innocent enough when you observe them, but as soon as you attempt the movement you realize that you've entered hell!

Split squats do an amazing job of working your quads. Depending upon how you insert them into your workout and how you handle the set and rep scheme, you will provoke many different reactions from your body.

How to Execute a Split Squat

Load up a barbell in a squat rack and put a bench behind you. Put the bar across your shoulders as though you are doing a standard front squat. Step back and put one foot up on the bench and the other in front of you like a lunge position. Descend down by bending the leg not on the bench, but keep the other foot firmly attached to the bench. Rise back up and then repeat the motion for the prescribed number of repetitions.

Moderate Reps and Moderate Sets

One approach is to use 12 repetitions with 3 sets. When I mention how many repetitions please note that I am referring to each side. Do 12 repetitions with your weak side and then 12 repetitions with your strong side. Repeat this for 3 sets. You will find out that your legs will be shaking and you will have a hard time walking. The DOMs sets in almost immediately.

As Few Sets as Possible

Another approach is to pick a number of repetitions (like 40) and then aim to complete that amount of repetitions with the fewest number of sets possible. This forces a higher volume into your workout. It can be very painful, but you will see results if you push hard enough.

Split Squats After Back Squats

By inserting split squats directly after back squats in your standard workout you will find them much harder to complete. The back squats will sufficiently tire out your quads so that the split squats make them work even harder. This is a method I strongly recommend.

Split Squats Before Leg Extensions

Yet another way to insert split squats into your workout is to do them prior to leg extensions. It will make the leg extensions burn like never before. Give it a try.

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Today I want to talk about outdoor cardio. If you happen to live in an area where the weather is good enough for you to get some outdoor cardio in I highly recommend it.

I am lucky enough to live in California where the weather is pretty mild. As a result, I tend to do lots of outdoor cardio. There are some crazy spots I have found to do this.

Signal Hill

Signal Hill is near to Long Beach, California. It has a hill (see the picture for this article) that is extremely steep. Simply walking briskly up and down that hill will give you an amazing cardio workout.

Western High School

Western High School in Anaheim, California has a stadium (used for football) and climbing those stairs will give you an amazing cardio workout.

Santa Monica Cliffs

Santa Monica, California has a staircase from the beach below up to the promenade area. Yet again, this is a great outdoor cardio workout–running the stairs.

Use Your Imagination

Outdoor cardio can be much more fun than indoor cardio. Use your imagination and come up with some good ideas. The best cardio is the cardio you will do. Give it a try!

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Y3T is a great training program. I have done several articles on it:

Y3T Review Revisited

Y3T Training System: Looking Back

Why Y3T Was My Training Choice

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.

Week 1

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.

Week 2

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.

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.

Week 1

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

Week 2

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

Week 3

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.

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