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Y3T Review Revisited

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Y3T is an amazing training program that I've used in the past. I actually did a review of it not long ago. Y3T is a program created by the Yoda, Neil Hill. It has been used by one of my favourite bodybuilders, Flex Lewis. The principles it contains really seem to work, but I will discuss all that later in this article and in further detail in another article.

Y3T is an extremely intense training program. It switches up rep ranges weekly to maximize your strength and size gains. Each cycle is 3 weeks in length and it is recommended you do 3 cycles. When I use it I go for 4 cycles because I like the neatness of a 12 week training program.

Week 1 of the 3 week cycle focuses on heavy compound movements with a low rep range. Week 2 focuses on compound movements and isolation movements with a slightly higher rep range and slightly lighter weights. Week 3 takes you to complete muscle failure with a very high rep range.

Y3T is a unique multi-dimensional program that hits every aspect of the muscle in a short period of time. Another focus is to stretch the fascia of the muscle and the connective tissues. By only lifting heavy once every 3 weeks you get the benefits of lifting heavy without the fear of injuring your joints.

I found the Y3T program highly effective. It was one of my most successful training programs where I saw the most changes in my body. It is the type of program you go back to all the time to see even more gains. I love to train with mass intensity, so this was the perfect program for me. I suggest you give this a try. You will be very happy with the gains you make.

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My Love/Hate Relationship with Cardio

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Cardio exercise is something I have always had a love/hate relationship with. On the one hand, I love how it changes my body composition in a short number of weeks. On the other hand, I hate the time and effort I need to put into it in order to have those body composition changes take place. At this point, cardio has become nothing more than a necessary evil.

When it comes to weight training I don't have to convince myself to do it. I love the feeling of pushing my muscles as hard as they can go. I enjoy the feeling of being sore after a particularly intense training session. It is something I would do twice a day if I could find the time for it.

Cardio is the exact opposite of weight training for me. I cannot stand the time it takes. I have tried many different things to make it go by faster and nothing really works for me. I may actually have to go back to streaming Netflix to my iPad in order to get the longer cardio sessions in.

I will be honest and say that cardio has been my weakness in the past. I have skipped more cardio sessions than I care to admit. Lately I have not had as tough a time with it because I am chanting the “regaining focus” mantra over and over again. I can't get my focus back without being consistent with cardio. It is just a fact.

Tips for Cardio Success

If you hate cardio like I do here are some suggestions for getting it to be a consistent part of your routine.

  1. Create a playlist of your favourite songs. Music makes most anything go by faster. It really does. I would never get through cardio sessions without some good music. Make sure you have several playlists–some that are upbeat, some that are loud and raucous and some that are just fun.
  2. Bring your iPad and stream your favourite shows. When I was getting ready to compete for the first time there came a time when I had to do cardio 2 times a day for more than 45 minutes each session. My iPad became a great tool for me. I would stream shows on Netflix and would get so into the storyline that I would forget I was doing cardio at all.
  3. Track your numbers. This will give you the ability to compete against yourself. It will help push you harder and harder.

It is now time for me to follow my own advice and take my cardio to a new level. Lean happens when you combine some great weight training sessions with some awesome cardio sessions. Onward towards the ultimate goal I go!

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Monday Madness: Get Your Calves to Grow

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Training your calves can be extremely frustrating. For whatever reason, this muscle is extremely hard to force growth out of. There are many approaches to getting your calves to grow. Today I am going to suggest a 4 week program that will definitely inspire growth in your calves. Parts of this program are quite extreme and not for the feint of heart, but they work.

I Command My Calves to Grow

This is a 4 week program. At the end of 4 weeks you rest your calves for a week and then start all over again.

Week 1:

This week you are to use a weight you can complete comfortably for 15 repetitions.

Exercise Sets/Repetitions
Seated Calf Raises 3 x 20
Standing Calf Raises 3 x 20
Seated Calf Raises 1 x 30
Standing Calf Raises 1 x 30

Week 2:

This week you are to use a weight you can complete comfortably for 10 repetitions.

Exercise Sets/Repetitions
Seated Calf Raises 3 x 15
Standing Calf Raises 3 x 15
Seated Calf Raises 1 x 20
Standing Calf Raises 1 x 20

 

 

Week 3:

This week you are to use a weight you can complete comfortably for 10 repetitions.

Exercise Sets/Repetitions
Seated Calf Raises 3 x 25
Standing Calf Raises 3 x 25
Seated Calf Raises 1 x 35
Standing Calf Raises 1 x 35

Week 4:

This week you are to use a weight you can complete comfortably for 20 repetitions. You are going to do extremely high repetitions. Feel free to break them into multiple sets, but only 10 seconds rest between those sets.

Exercise Sets/Repetitions
Seated Calf Raises 1 x 100

You have now completed 100 repetitions with a weight you should only be able to get 20 repetitions from. Now you are to rest your calves next week. You will then repeat this cycle again. Don't be surprised to be walking funny during Week 5. 100 repetitions will really shock and tear apart the muscle. That's exactly what you need to stimulate growth.

 

 

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Hamstring Curls for Stronger Legs

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hamstring curls

Hamstring curls are superior to deadlifts in activating the hamstrings. Don't believe me? Read on!

A recent study by Bret Contreras and Brad Schoenfeld from the Journal of Strength and Conditioning Research seems to show that my initial statement above is true. The study used accomplished trainees who had been training longer than 4 years. It showed that the hamstring curl caused greater activation of the hamstring muscle than any other exercise.

It is for this reason that I tell you not to neglect hamstring curls when training your legs. I feel that you should work your hamstrings very hard at the middle or beginning of your leg training. Below is a typical leg session. As you can see, the hamstrings get their work.

Exercise Sets/Reps
Leg Extension 4 x 15
Leg Press 4 x 25
Lying Leg Curl 3 x 15
Seated Leg Curl 3 x 8
Squat 4 x 10

This plan is quite simple, but quite effective. It begins by pumping blood into the quad muscles and wearing them out. It then continues on by hitting the hamstrings very hard. To me, this does a wonderful job of isolating the hamstrings. The first 2 exercises tire out the quads so that they don't play any role in the hamstring exercises.

If you have any tips on building up your hamstrings please leave them in the comments below.

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Leg Extensions for Quad Growth

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Who deosn't want big legs? Quad growth is a goal for most amateur bodybuilders. The quads can be extremely difficult to force growth because they spend all day carrying us around. It takes some massive stimulation to get amazing quad growth.

Bad Reputation

Leg extensions are a much maligned exercise. Google “why you should do leg extensions” and instead of getting results that show you why you should do this exercise for quad growth you get a long list of articles regarding how they are an exercise to avoid.

why you should do leg extensions - Google Search

If you read these articles they all complain about the potential danger leg extensions can have for your knees. Reading these articles makes me say out loud “any exercise can hurt you when done incorrectly.”

Correctly Doing Leg Extensions for Quad Growth

So how can you achieve quad growth using leg extensions? Perform the exericse correctly. As with any exercise, check your ego at the door and start light. Hold the handles that keep your butt in the seat and explode the weight upward. At the top of the motion squeeze your quads really hard. Now slowly lower the weight back down, but don't go to the point where the machine is supporting the weight. Stop just shy of that point. Repeat this for the recommended number of repetitions. Always keep your legs close together until you have mastered this machine. It is quite elusive.

Using Leg Extensions in a Quad Growth Program

Leg extensions can be a very helpful part of your quad growth program. One idea is to use them at the front end of your workout to pre-exhause the quads. I have been known to do them at the start of a leg session to pre-exhause the quads and then again at the end of the leg session to finish the quads off completely. Another way to use them is to get a nice pump in the legs right before a compound leg movement like a squat. I have done this with great success. The pump is intense and it makes my squats feel like I am in a torture chamber. I love the feeling it gives me.

Take Your Time

Leg extensions appear to be an easy exercise, but most people use them with far too little weight. Instead of settling for light weight, take your time and build up to heavier loads over time. You will see some tremendous improvement in your quad growth if you do this.

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