Y3T (Yoda 3 Training) has become synonymous with adjectives of extreme intensity. The Hell's Week is another perfect description for Y3T, especially if it's the third week that has gained notoriety because of the brutality of your muscles.
This does not just apply to "effect". even though. High-Rep training within the Y3T cycle is a more intense hypertrophy tool that turns a stubborn muscle group into a finely-tuned muscle group.
We will explain the basics of Y3T's third week and how they can help you achieve the best results of your life. There is also a full program for week 3 that you can experience for yourself. Get ready, because it gets serious.
WHY HIGH REPS?
There are both mechanical and systematic burdens when your body undergoes high-repetition training. Muscle fibers are exposed to new recurrent areas, which have a tendency to sarcoplasmic hypertrophy and are aimed primarily at slow-twitch type I muscle fibers. As a result, there is an increase in "cell swelling," which correlates with an increase in sarcoplasmic fluid in the muscle cell. Another striking by-product of high-repetition training that supports hypertrophy is a significant increase in blood flow into the muscle. The sheath that surrounds the muscle becomes more elastic over time and provides more room for growth in the area. Increasing blood flow also improves nutrient transport and nutrient uptake, which can aid both regeneration and growth.
Many muscle groups only develop their full potential when exposed to high repetition training. This is often due to the fact that the slow-twitch fibers were not sufficiently stimulated.
Many of my clients report a significant increase in muscle volume once they have completed their first complete Y3T program. In my experience, there are significant improvements in muscle separation even after consistent use of higher repetition rates.
Ultimately, high repetition training improves muscle growth and conditioning. The sheer intensity of Y3T's high rep ratio means that fat mobilization and total calorie consumption increase. Hormonally, the body is also optimized for fat loss. In short, Y3T Week 3 is extremely useful for anyone who wants to make positive changes to their body.
HIGH REPS AND MAXIMUM GROWTH
High-rep training is something very few people have ever experienced, let alone properly apply for an optimized hypertrophic response. Making a few dropsets at the end of a workout is not my idea of high-rep training. For optimized results in high repetition training, I consider it essential to use it in a periodic program that uses its high intensity for extreme muscle injuries in a lower volume format. For example, at week 1 of Y3T, when the total rep range is lowest, the volume of sets is higher because the central nervous system (CNS) is less stressed. In Week 2, the repetition ranges increase moderately, while the number of work rates decreases slightly.
Finally, in week 3, the number of working sets is further reduced, but the overall intensity increases significantly due to the high value for each working set in repeat ranges. This formation means that the CNS has time to recover and adjust. If there is no periodization, the CNS quickly becomes over-tired, resulting in decreased muscle performance and plateaus.
It is of fundamental importance that an acute intensity occurs at week 3 when using the high repetition ranges. This will compensate for the reduction in total training volume during this week. The muscle fibers and the CNS are stimulated to their maximum capacity without entering a negative environment in which a possible state of "overtraining" occurs. With this intensity comes the recruitment of high-threshold motor units, which leads to global muscle fibers stimulation.
ERRORS TO AVOID
The word intensity is often incorrectly stated, but anyone trained during a third week Y3T workout will confirm that it is intense! Perhaps the biggest mistake that people make when training with high repetition numbers is choosing the wrong weight and becoming too light. As a result, they reach about 80 percent of the target rep range and begin to feel the burn. This is not a high-intensity high-repetition Y3T training.
Approximately 50 percent of the passage through the set should be reduced to using a rest. For example, if the rep range of the leg press is 60 to 80 repetitions, after about 30 repetitions, you must pause for a few seconds to recover. From here, you can do a handful of iterations at a time, splitting the set in this way until you're reduced to singles. This describes exactly how each sentence should feel, a big difference from what most people find intense repetitive training. Please keep in mind when using Y3T, as this makes the difference between experiencing benefits and not enjoying the benefits.
Essentially, high-repetition training should be intense, acute and less extensive. If you are able to complete 20 sets of high-rep training, that is not intense enough, as I assure you. Hold the eccentric at two seconds and the rest time at 90 seconds. The reptempo prescribed here for each workout ensures that the muscle has enough time under tension and produces the necessary hypertrophic reaction. The rest periods ensure that the muscle fibers and the energy system are pushed without having too much rest. Make sure you have eaten all meals and are mentally prepared. You need everything possible to complete these body parts workouts.
NOTES: For each set, make sure to straighten your thighs. Avoid complete blockage of the extensions to protect the knee joint. Push your heels and squats through your heels.
NOTES: Tense hamstrings and glutes prior to starting increase muscle activation in the target area while reducing lower back strain. Do not run the hips / buttocks upside down as this will cause a loss of tension in the thighs.
NOTES: Hold back the chest and shoulder blades to maximize back muscle stimulation. Avoid using the pulse generated by the trunk to move the weight. Use lifting straps to prevent grip strength from becoming a limiting factor.
NOTES: Restrain the shoulders to maximize muscle fiber recruitment across the chest. Avoid complete lockout (2 to 3 inches of short stoppage) during pressure strokes to maintain tension on the chest and not on the triceps. Avoid falling below the depth of the chest when pushing to relieve the chest muscles and relieve the shoulder joint.
NOTES: Do not press on movements after tension on deltoid muscles is maintained. Avoid using the pulse generated by the trunk to lift the weight. Relax the traps and isolate the deltoids, even if they need less weight.
NOTES: Stretch through the elbow and minimize shoulder movement until you isolate the triceps. With full range of motion, make sure all three heads of the triceps are working.
NOTES: Hold your arms firmly against the side of the fuselage to reduce the external impulse. Do not let the torso generated by the hull contribute to weightlifting. When doing dumbbell exercises, turn the wrist from the outside to recruit more muscle fiber.
NOTES: Avoid hopping at the bottom of each repetition to exclude the impulse generated by the Achilles tendon and improve the isolation of the gastrocnemius / soleus. Use an isometric stop at the top of each repetition to further increase muscle stimulation.