Contents Y3T Training Guide

Section 1 The Birth Of Y3T

Section 2 The Fundamentals Of Y3T Today

Section 3 The Science Of Y3T

Section 4 Who Can Y3T Help?

Section 5 How To Apply Y3T

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Section 1 - The Birth Of Y3T Y3T Training Guide

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 Introduction Y3T Training Guide

Welcome to the official Y3T Training Guide where I am going to teach

you how to make progress with your training like never before. More
than that, I am going to educate you on each element of my training
system and explain WHY I advocate this style of training. By the time
you have finished reading my Y3T Training Guide I expect you to
understand:-

• How Y3T was developed and then evolved

• The fundamentals behind Y3T
• The science of Y3T
• Who Y3T will help
• Frequently asked questions

Section 1 - The Birth of Y3T

As a competitive athlete/bodybuilder and a naturally driven person with the desire to be
competitive in my DNA, I always pushed my body to the absolute limits in my chosen sport. Back in
the day I was known for being a crazy bastard in the gym, especially on leg-training day. Today that
legacy has gained legendary status amongst my athletes, with each of them having their own story
to tell about less-than-pleasant experiences in the gym with me. It’s this mentality which allowed me
to establish what my body’s absolute limits were - and more importantly how much was too much i.e.
over-training. The psychological factor of pushing my body to the lines of impossibility never phased
me: fucking myself up in the Dungeon Gym was part and parcel of what I did. If I’m honest, that shit
made me the man I am today and it got me up in the morning. The mental game was one I always
won, with no exception. A barbell loaded with cold iron never phased me, the anticipation of the pain
generated from the pools of accumulating lactic acid only made me crave it more and the pounding
headaches that I would get on leg-training day just added to the sensation. Of course, it was fucking
challenging - but surely that’s what we’re supposed to do, as athletes, right?

This may all sound a bit cliché or a bit manufactured but let me tell you: no fucker would want to
go toe-to-toe with me in the gym back then - no one. Admittedly, back then I was a different kind
of animal. The unfortunate thing was that physically I did have certain limitations, which I couldn’t
remedy or escape from. A birth defect meant that my knees were always genetically weak – the fact
I had competed at swimming as a junior (at an elite level) meant that it had grown worse. My main
competitive stroke was breaststroke and this meant that my knees had to work at angles they really
weren’t designed to – particularly with this underlying issue.

In the gym, this meant that my knees would simply not allow me to punish them as I wanted to:
Squatting five and a half plates a side for reps - and then sets – certainly excited me mentally but
physically it was a ticking time bomb. It was not a case of manning up: if anything I needed to tone it
down on occasions. It was simply that my knee joints would no longer support me on my intended
journey, as I needed them to. I would train like a fucking warrior until I could train no more. Then I
would have to rest until I was able to go back to Spartan mode again. My training split was based
around a typical bodybuilding split – 6-12 reps per set, heavy as I could, to failure and, like I said
before, executed with the intensity and aggression of a savaged beast. Thinking back as I sit here and
write this makes me smile… The walls of my Dungeon Gym sure have some stories to tell.
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 The Birth of Y3T Y3T Training Guide

Anyway, I got sick and tired of having to take time off from the gym to let my joints recover. It wasn’t
just my knees anymore, my shoulders were hurting and my elbows were creaking like old fucking
floorboards! I recall being 12-14 weeks out from a bodybuilding competition early on as an amateur
and not being able to train triceps because my tendonitis was so severe. Although I came second, I
kept thinking how much better I could have been if my training was more consistent, without those
constant interruptions. What made it worse was that during my off-season training, I could become
quite inconsistent with my eating because I felt mentally disheartened by the fact that I couldn’t
weight train as I wanted to. I’m an all-or-nothing kind of guy and these injuries and niggles were
detracting me from my desire to eat as I should. It wasn’t a case of eating loads of shit; I just wasn’t
eating enough on a consistent basis.

Having gone through these recurring cycles for years, I reached a point where I would either give up
for good or find an alternative.

It was this moment in my life that I began to go beyond 12 reps, maybe to 20. From here I gradually
built upon this evolving ideology that I was developing – 20 reps increased to 30 reps and beyond.
At this point in time I was simply curious, rather than sold on the idea. Literally - like magic - within
the first two months of adopting this new approach, the complaints that my joints had previously
suffered with, all stopped. Even my knees felt better (OK, they would never be perfect because of
the birth defect) and these had been unsupportive since the very start. The biggest surprise for me,
though, was the change in the way my physique now looked. My muscle bellies looked fuller, my
separations and cuts were deeper (and more pronounced) and certain muscle groups had actually
grown. At first I was a bit confused, as I had originally started using higher repetition ranges as a
means to “do something” whilst allowing my joints time to recover from the heavier, more
conventional weight training - that I still loved to do.

So: like a mad scientist in a lab, my intrigue for this developed into an obsession. I expanded my
knowledge about the physiology of the human body. I began to apply this and then interpret what I
was experiencing first hand so that I could ultimately learn how this could be applied to my athletes
– because by this point in my life I had a strong client base.

As I began to understand the impacts that different training methods have on different muscle fibres,
energy systems and the idea that two forms of muscular hypertrophy existed (more on this later),
I started to create what I believed to be the perfect training system. Low rep ranges, medium rep
ranges, high reps ranges - and other variants came into play. Looking back now, at this point I hadn’t
quite nailed the methodology but it was this thinking which led to the development of the Y3T
Training System as we know it today.

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 The Birth of Y3T Y3T Training Guide

To conclude the introduction, it was the constant onset of injuries within my joints which led me to
eventually try something less conventional than the usual 6-12 rep range bodybuilding training. It
wasn’t just me who suffered with these niggles either; I knew lots of competitive and
recreational bodybuilders/athletes suffering with joint pain. The introduction of higher repetition
ranges was meant to act as a “rest phase” for the joints, where the muscles were pushed hard yet there
was less load placed upon the attachment points. It was only after I had done this repeatedly that I
realised that it not only aided muscle recovery and longevity but it also actually accelerated muscle
growth and fat loss.

From this introduction for Y3T, I hope that you are already beginning to understand its benefits and
how it works with the body. That’s just a brief overview though: now that you have these points in
mind, let’s get into the more complex stuff. This stuff is fun, mind-blowing and extremely interesting.

I’ve always enjoyed talking with people and helping to educate them in certain weight training styles.
It’s always very rewarding for me when I speak with someone who has previously had a very one
dimensional approach to training and who then applies the Y3T principles to their own training
routine - to then rapidly experience what feels as though a new chapter has opened in their training
life.

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Section 2 - The Fundamentals Of Y3T Today Y3T Training Guide

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 Section 2 - The Fundamentals of Y3T Today Y3T Training Guide

As my coaching skills, experience and overall knowledge have

progressed with time; Y3T has similarly gone through an evolution.
In its current format, as a training system, I genuinely believe that it
is unrivalled. I will elaborate on why I believe this later on.

For now though, I want to cover the key fundamental principles of

Y3T as a training system.

Multiple-Dimensional Approach
The majority of other training programs are one-dimensional: as a result they are seriously
limited, in my opinion. Performed correctly, most training ideas do have their merits.
However, I think that to stick with only one form of lifting is going to hold most people back.
These approaches include low-volume high-intensity lifting – which is fantastic, German
Volume Training can work, as can the conventional 8-12 rep range bodybuilding split.
However, where I feel people fall short is by using the same approach all of the time. The
body adapts - which is good, but you must be able to continually force adaptation to
happen, through training in the gym. If you don’t, then adaptation will often stagnate and
thereafter progress becomes very hard to achieve. Remember: muscular hypertrophy is an
adaptive response. An adaptive response only occurs when a new stimulus is introduced
(when required). That should tell you why something new will only work for a short period
of time and why in the long-term it will not continue to work without the introduction of yet
another new stimulus.

Y3T is a multi-dimensional approach to training for muscular hypertrophy. It is designed to

combat the common occurrence of plateauing. My training program is designed to work
over a 3-week window, broken into 3 micro cycles.

Week 1, micro cycle 1

Heavy, compound movements with high volume and low rep ranges.
Week 2, micro cycle 2
Moderately heavy, compound & isolation movements with moderate volume
and moderate rep ranges.
Week 3, micro cycle 3
Low volume, high repetition, maximal intensity training: going to and beyond failure.

By utilising different rep ranges, training volumes and by changing the overall emphasis each
week Y3T is constantly introducing a new training stimulus. This isn’t designed to “shock”
the body into responding because that implies that we are guessing – with Y3T there is no
guessing. There is a strong foundation behind every method being used here. I will save the
more in-depth information for later on where we talk science!

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 Injury Prevention Y3T Training Guide

During the introduction I described the training injuries I used to get and how they frequently held
me back. It was ultimately the genetic defect within my knees which ended my career as a
competitive athlete on-stage. Had it not been for my ability to think outside of the box, with my
training, my competitive days on stage and my ability to keep refining my physique would have
ended much sooner than they did. It was only by the fact that certain training principles (which now
are the fundamentals of Y3T) enabled me to work around my genetic defect for as long as I did.

With the realisation that Y3T could help to reduce injury, I began to pay more attention to this within
my programming.

By using heavy compound lifting once every three weeks (rather than every week), Y3T
significantly reduces the amount of poundage that the joints and their connective tissues are having
to deal with, over a three-week period. Connective tissues, including the ligaments and tendons, are
usually where people suffer with injuries, due to the fact that these tissues have a restricted blood
flow - compared with muscle tissue. By using higher rep ranges for the next two weeks, we are able to
stimulate the muscle fibres (which is actually more beneficial than constantly using lower rep ranges
– this will be described later) whilst placing the joints and connective tissues under less stress. By the
time you return to Week 1 your connective tissues still feel fresh, which means that your heavy lifting
session will be progressive - and not sabotaged by joint pain.

The high-repetition element of Y3T also means that blood flow into the muscles and joints is also
significantly improved. Increased blood flow is beneficial for optimising recovery because it enables
more nutrients to get into the tissues, which is what ultimately facilitates the recovery process.

Calorie Burning
Most of my athletes do less cardiovascular training for fat burning purposes than many others. This is
purely down to the fact that Y3T pushes you to limits that you probably haven’t experienced before
in the gym. The extreme example is, of course, during Week 3 Leg Training Day. I have witnessed the
most savage and determined trainees fail to complete this workout - which is testament to the
intensity and physical demands it places on you. In turn, the amount of calories used during the
workout is significant. Additionally, for the next 24+ hours, your calorie burning capabilities will
elevate due to the oxygen deficit created by these workouts. Every weekly micro-cycle within the Y3T
Training System will promote calorie burning - and a lot of it!

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 Cardiovascular Fitness Y3T Training Guide

One of the oldest myths in weight training is that weight training does not train your
cardiovascular system. This is complete bullshit: I would invite anyone to train with me in order to
experience whether their heart and lungs were working overtime or not afterwards. Seriously: I
initially built Y3T around my own training experiences, which by nature were extremely intense. The
athletes I now train all have great levels of cardiovascular fitness and this is purely down to the fact
that by using Y3T, their cardiovascular and cardiac systems get an incredible workout – in addition to
their muscles.

I have had cardiac consultants review my clients’ progress and the feedback that they have given has
been unanimous: Y3T only improves it. From a scientific perspective, any form of weight training
beyond 5 reps becomes “aerobic” rather than “anaerobic” which means the cardiac system starts to
work harder. As you can imagine, performing 60 reps on a leg press while including a rest/pause
technique pushes your heart and lungs to new limits.

Those are the cornerstones of the Y3T Training System. Their explanation was to give you a better
overall understanding of what the training system is all about - and how it has the potential to bring
you benefits.

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Section 3 - The Science Of Y3T Y3T Training Guide

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 Section 3 - The Science of Y3T Y3T Training Guide

During my career in training, which started around 30 years ago, I have come across a lot of incredibly
knowledgeable people in the field of science. They include people who specialise in very specific
areas of science and people who understand training beyond the realms of most people. When I went
about expanding Y3T, beyond what at the time was just my own style of training, I wanted to ensure
that, scientifically, what I was doing (and about to preach) was fundamentally sound. In the world of
science we have so many contradicting ideas and philosophies which people champion, with studies
to support both sides of the story. With that said I have always been of the mind-set that, first and
foremost, results matter the most. If I can see something delivers consistent results, then I think it has
already started to prove itself. However, science is inevitably valuable - to educate us further and help
us to understand why certain things do or don’t happen.

I wanted to make sure that more than a general overview of Y3T, I shared some of the key scientific
points which I have discovered during my time studying the art of training, from various
science-based individuals, who are at the top of their game. By doing so I’m not just demonstrating
my methods, or sharing my “real world” findings but I am also quantifying what has been said and
which I think is important.

Muscle Fibres
Within the human body we primarily have 3 different types of muscle fibre:

1. Type 1 Slow twitch muscle fibre

2. Type 2a Fast twitch muscle fibre
3. Type 2b Fast twitch muscle fibre

Each individual will have a unique blend of all three types of muscle fibres. Some will be more fast
twitch dominant; others will be more slow twitch dominant. We cannot really alter this, as it is a
genetically determined characteristic. As a general rule of thumb, it is widely considered that the
average person will have an approximately even split of fast and slow twitch fibres. I don’t want you
to read too much in to that, as each person will have a unique ratio and we have many exceptions.
However, it does at least paint a picture about the importance and significance of training for both
slow and fast twitch fibres.

Y3T targets all of these muscle fibres, which in theory and in practise allows the individual to maxim-
ise their genetic potential. In order for you to gain a better understanding of the mechanics behind
muscle fibre stimulation and recruitment, I have outlined the characteristics of each muscle fibre and
the process of muscle fibre recruitment, below:

Muscle fibre recruitment

We have a neurological pathway between our brain and muscles. When we lift something up, our
brain tells the muscle to work and the amount of effort required will dictate how many muscle fibres
are brought into play - and which ones. This recruitment of muscle fibres is triggered by mechanisms
known as motor units. We have:

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 Muscle fibre recruitment Y3T Training Guide

1. Small motor units – these motor units are responsible for the recruitment of red muscle
fibres (slow twitch), which are rich in myoglobin and mitochondria and this makes them
ideal for sub-maximal, low intensive prolonged exercise because they are resistant to fatigue.
2. Large motor units – these motor units are responsible for the recruitment of white muscle
fibres (fast twitch), which are not enriched with myoglobin or mitochondria. Therefore they
fatigue faster. However, they are far stronger and more powerful. They are also known as
“high threshold motor units” because the threshold required in terms of exertion is high, in
order to excite them and in turn get them involved.

If we say that we have 100 muscle fibres available in a muscle (purely for example purposes) and
60% are type 1 slow twitch fibres and 40% are fast twitch fibres (a blend of type 2a and type 2b) and
we lift a protein shaker up, our brain signals will only require a tiny percentage of these fibres, and
they will only recruit the slow twitch fibres. Therefore our “small” motor units become stimulated,
which in turn recruit the appropriate fibres (when thinking about muscle fibre stimulation, you must
understand that it is motor unit recruitment which dictates this). If we were to deadlift a 5-rep max,
our “large” motor units are stimulated and in turn bring the more powerful muscle fibres in to play.
Easy, right?

From the over simplified example from above, you can begin to understand that different training
loads and intensities can dictate, to an extent, which muscle fibres are being stimulated. Based on
the fact that we all have different muscle fibre populations - and the ratios in which they exist within
us - Y3T enables you to target them all, in turn, across a 3-week training rotation.

Following on from the above point, I want to explain to you that we tend to follow a set motor unit
recruitment pattern when training. At least a lot of the current literature suggests this.

1. Small/slow motor units are activated first

2. Large/fast motor units are brought into play as soon as the body feels they are required to
handle the stress/load placed upon the muscle(s)

The rate at which the larger motor units takes over comes down to the level of exertion placed upon
that muscle and - in my opinion - the level at which the individual is trained at (how effective
neurologically they are, which comes from repetition and good practise). For example, doing a 6 rep
max set will quickly require the introduction of your larger motor units because the big, stronger
muscle fibres are required. When you “fail” this is because these “stronger” muscle fibres fatigue faster,
therefore the ability to handle that force (especially during the concentric phase) diminishes fast. So
what happens when we use a sub-maximal weight (for example: 50% of our 1 rep max) and do 30
repetitions? Again, the small motor units recruit the slow twitch fibres first and then - as the weight
gets heavier - the fast twitch fibres are recruited in order to help shift what is now becoming a
challenging load.

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 Muscle fibre recruitment Y3T Training Guide

We have yet to cover why we should train slow twitch fibres as well as fast twitch fibres and if there
is really any merit in doing so. A lot of people will make the argument that we should simply work
within the low rep ranges, force the muscle to fail and in turn force adaptation (and hypertrophy as
a result). That’s fine: however that approach assumes that you are able to do that constantly (what
happens when you hit a sticking point you cannot bypass?) and secondly, what about your slow
twitch fibre mass? To cover this we first of all need to touch on muscular hypertrophy.

There are two forms of muscular hypertrophy - myofibrillar and sarcoplasmic.

Myofibrillar hypertrophy occurs when the myofibrils within the muscle fibre expand. These are
contractile fibres, which mean they are “functional” and therefore make you stronger as they expand.
These fibres are often more tightly knitted together, which means that if they are stimulated
exclusively, it can increase your strength: however, it can limit your potential to maximise the size of
your muscles.

Sarcoplasmic hypertrophy occurs when sarcoplasm (which is a non-contractile fluid) levels increase
within the muscle cell. In essence you are increasing the “volume” within the muscle, which creates a
larger looking muscle. It equates for approximately 25% of the muscle size, and as sarcoplasmic
hypertrophy occurs the overall cross-section of the muscle increases. This is “non-functional” and
won’t directly make you any stronger, although training to obtain this look will, of course, upgrade
your muscle’s strength levels by default.

Now, the first form of hypertrophy mentioned above (myofibrillar hypertrophy) occurs when we train
with extremely heavy (relative to us) loads and in turn low rep ranges (Fry 2004). In other words, we
are talking about near-maximal lifting. Referring back to the points above on muscle fibre types and
recruitment, this will target the fast twitch fibre (type 2b) populations almost exclusively because it
is stimulating the large motor units, which recruit fast-twitch fibres (Fry et al, 2003). Simple. The latter
form of hypertrophy mentioned (sarcoplasmic hypertrophy) occurs when we use more repetitions,
targeting the type 2a fast twitch and type 1 slow twitch muscle fibres.

So: returning to muscle fibre stimulation and the benefits of training them all. The short answer is that
visually you will benefit from stimulating both forms of hypertrophy, and to do that you need to use
multiple rep ranges. However, sarcoplasmic hypertrophy can occur in moderate rep ranges (10-15
reps, Fleck & Kraemer 1997) so why bother going any higher? Because, we still have to remember that
we have a large proportion of type 1 slow twitch muscle fibres within the body - and by tapping into
that population, we could significantly improve the overall appearance and size of the muscle. When
we consider that these muscle fibres are designed for prolonged periods of exercise, 10-15
repetitions wouldn’t create enough of an opportunity to work these fibres or in turn to stimulate
them adequately to yield the result we want.

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 Muscle fibre recruitment Y3T Training Guide

In terms of potential, there are studies which point to the fact that fast-twitch fibres are capable of
growing bigger than slow twitch fibres (Kraemer, 1994) however many of these studies only focus on
one form of training, which leaves me with some doubt on this subject. Other studies,
conducted on sub-maximal loads, with higher rep ranges have supported the idea that slow twitch
muscle fibre populations have significant growth potential and in some instances the same as fast
twitch fibres Mitchell et al (2012). I can certainly verify the merit in high rep training, from my
experiences in the gym with a significant range of clients as well. Regardless of the exact percentages
(because they will always be subjective to the study) there is indeed a lot of potential to develop size
through slow twitch fibre muscle mass. Studies have actually supported the idea that one of the key
reasons that professional bodybuilders are able to grow so much muscle is down to their ability to
target this exact muscle fibre population. It’s certainly something to consider. I know from experience
that I encourage the elite guys to do this when they are training – in fact I do this with every client. If
we consider that your muscle mass is actually composed 50% of slow twitch muscle fibres (for some it
will be a higher proportion), then we can investigate further opportunities for recruiting this muscle
population.

To conclude this section, I’m going to finish with two working examples below, to crystallise the
notion of muscle fibre recruitment, utilising different scenarios.

Workout A – Heavy, low rep training (6-8 rep range)

Within a matter of seconds the high threshold motor units are stimulated which lead to the
recruitment of the fast twitch fibres. By the 6-8 rep range they have fatigued, leaving them heavily
stimulated/taxed yet the slow twitch fibres remain relatively non-fatigued.

Workout B – Moderate weight, high rep training (20-30 rep range)

For the first 8-10 reps the small motor units are stimulated which means only the slow twitch fibres
are recruited, however as the load used becomes more challenging the high threshold motor units
are stimulated, bringing the fast twitch fibres in to play for 5-8 reps. Once the fast twitch fibres
fatigue, you rest/pause allowing the relevant energy systems (more on this later) time to recuperate
and in turn continue to recruit the fast twitch fibres. During this time there will be a significant level
of slow twitch fibre recruitment, as well as the reps build.

Conclusion
That brings us to an end of the section describing muscle fibre types and the way in which these
fibres are recruited. If you can appreciate how each different fibre is recruited, via different training
stimuli, you will begin to appreciate why Y3T enables you to develop muscle mass.

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 Energy Systems Y3T Training Guide

Within the human body we have three major energy systems, which play key roles within the body.
They influence our training - and our training stimuli influence these energy systems. They are the
mechanisms used within the body to create energy - known as ATP (adenosine tri-phosphate). These
chain reactions are known as:

Aerobic energy system

ATP energy system
Lactic acid energy system

These are very relevant and important to our training - especially with Y3T and the wide variety of
repetition ranges and training volumes that it involves. Energy production is directly affected by both
the intensity and the duration of exercise. Let’s take a look at each energy system in more detail, and
their significance in relation to our weight training.

Aerobic energy system

The aerobic system uses oxygen to produce energy (ATP) and can work for very long periods of time,
at low work intensity. This is the energy system you would use whilst jogging for example.

ATP energy system

The ATP energy system is anaerobic, meaning it generates energy without needing the addition of
oxygen. It utilises natural stores of ATP stored in the muscle cell, which last for 2-4 seconds. It then
re-synthesises the ATP to restore its levels within the muscle cells. It does this using natural stores of
CP (creatine phosphate) which are also obtained from within the muscle cell, giving a total capacity
for activity of anywhere between 5-10 seconds, in the average person.

Lactic acid energy system

The lactic acid energy system is also anaerobic. It taps into glycogen stores to re-synthesise ATP. As
the muscles contract, ADP (adenosine diphosphate) is created. When ADP is combined with CP, ATP
is then re-synthesised. This energy system has a reasonably high work capacity - lasting for up to 2
minutes. Of course, the infamous ‘burn’ feeling, from prolonged working sets, comes from the
accumulation of lactic acid and hydrogen ions within the working muscles.

Energy system recruitment

We need to piece this information regarding energy systems together now, and to apply it -
specifically in relation to weight training and more importantly in relation to the Y3T training
approach.

When we train we don’t simply use one energy system exclusively: it doesn’t work like that. Our
bodies will move from one training system to the other, with a number of factors influencing which
energy system(s) are being utilised at any one time, including:

• Work intensity
• Work duration
• Fitness levels/ability to recover (within each energy system)

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 Energy Systems Y3T Training Guide

When we lift weights, the first energy system that will get recruited is the ATP energy system. Once
that runs out, the lactic acid energy system will come in to play. However, if you are doing a prolonged
working set, with rest/pauses (more on this technique later) then the ATP energy system will recycle
and come back in to play, to offer a further 5-10 seconds of work. Both of these energy systems have
“high work capacities” and rapidly recycle to offer energy in high intensity situations, whereas the
aerobic energy system clearly does not meet such energy demands. However, in between working
sets, during lower intensity recovery, the aerobic system will take over.

You can appreciate that every energy system is comprehensively worked during the different
situations presented in weight training, particularly when muscle growth is the goal. This is due to
the higher repetition formats that are incorporated with muscle growth/hypertrophy. By contrast,
the lower repetition formats involved with strength-specific training and power training aim to
recruit individual energy systems, rather than all of them with increasing effectiveness. This energy
system involvement is compounded further when using Y3T because of the higher variation in
workout intensities, repetition ranges and rest periods required with Y3T.

So what does this all actually mean?

Ultimately, you are tuning the body for muscular hypertrophy and improving its capacity to perform
within training environments, which will ultimately elicit the best response. By being more efficient
at working within set intensities and repetition ranges, with specific training volumes, you will enable
progress to occur faster, forcing the body to adapt quicker and see better results.

Conclusion
There’s certainly merit in training the body with each energy system in mind, if you want to maximise
muscular hypertrophy. By knowing which energy systems are working predominately in a training
situation, you can elicit a specific response, which is fundamental to making rapid progress - because
this helps to remove guesswork.

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 Hormones and Training Y3T Training Guide

Hormones regulate everything within the human body and I’m a big believer in training (and eating)
in a manner which will allows us to manipulate hormones to our advantage, yielding more rapid and
more responsive results.

Within the human body we have over 30 identified hormones, which are produced and regulated by
the endocrine system. The endocrine system is simply an umbrella term for all of the glands within
the body where hormones are produced.

When specifically considering strength training for muscular hypertrophy, there are a handful of
hormones which are of particular interest to us. I also firmly believe that training performed in the
right manner can help us influence some of these hormones to work in our favour and to accelerate
progress.

Testosterone & Growth Hormone

Testosterone is the master male sex hormone: growth hormone is also another powerful anabolic
hormone. They are responsible for promoting muscle growth, recovery and even fat loss. What is of
particular interest, here, is how our training might affect our testosterone and growth hormone
production.

When lifting heavy weights over a prolonged period of time, our body will respond and increase
testosterone and growth hormone output (Kraemer and Zatsiorsky, 2006). It does this as a natural
reaction in order to enable us to recover more easily and to build more muscle tissue, to deal with
the consistently higher levels of stress that are being placed upon the body in the gym. Pretty simple
really: and that is as far as we need to go.

Y3T is possibly the most challenging training system that you will encounter, owing to the levels of in-
tensity it involves (which are strategically planned to be deliberately overloading) and the training ro-
tation it requires. These elements of Y3T mean that you are constantly dealing with new stress factors
when training which will, in my opinion, equate to a hormonal reaction. This hormone reaction will
encourage testosterone and growth hormone production to increase. As a real life testimony to this,
I have worked with a significant number of clients who have suffered with low sex drives for a long
period of time, owing to low testosterone production. Following their choice to starting working with
me and using the Y3T system, they report back that their sex drive is thriving again. It’s important to
note that this has involved having a consistent, good diet in place as well. However, I firmly believe
this style of training has been a big factor in these improvements.

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 Hormones and Training Y3T Training Guide

Insulin
Insulin is referred to as the “master hormone” and it plays a significant role in muscular hypertrophy
and fat loss, which makes it a very important hormone to consider. Insulin can be regulated and
manipulated through diet with great success. However, similar responses can be obtained when
training hard in the weights room. When lifting weights with enough intensity we can up-regulate
the output of a group of proteins known as GLUT4 proteins, which are carbohydrate transporters
(Lund et al, 1995). As a result, during exercise and immediately post-exercise, it is possible to improve
insulin sensitivity and potentially to create an opportunity to feed the body for growth. This isn’t
necessarily the “anabolic window” (as it has been coined (Ivy & Portman, 2004) but simply a time
where the body is better primed to utilise carbohydrates and protein. For certain individuals they will
be better fuelled in their workout as a result.

Conclusion
I’m very thorough when it comes to planning and I have always aimed to tick every box with Y3T. The
hormonal impact from weight training will be more significant for some individuals, compared with
others. However, across the board, I’ve found it to be extremely powerful - and in real-life practise, it
has shown to be effective.

Conclusion
That wraps up the entire section covering the science behind the Y3T Training System. I have
included the key areas that are needed to understand how and why Y3T effects the human body.
With this background in mind, it will be easier to appreciate and understand the goals of the Y3T
training split.

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 Section 4 - Who Can Y3T Help? Y3T Training Guide

In this short section I’m going to provide examples of who the Y3T Training System can benefit, as
well as giving specific reasons as to why I believe it can. If there’s one thing that experience has taught
me, it is that when you are looking to improve your performance / physique in an aesthetic manner,
you need to use a range of training tools. Sticking to one training methodology is like sticking to one
form of meat in a diet: it is limiting - and eventually you will face issues which will prevent further
progress.

So, who can benefit from using the Y3T training split?

(Before I share this with you, I want to remind you that I am a “no bullshit” personality and that I will
only say what I genuinely feel or know. If I don’t believe something is for you, then I will say so).

1. Bodybuilders (or those simply looking to add size!)

Obviously, anybody who wants to build muscle mass will benefit from using Y3T because of the key
points I have touched upon, in earlier sections of the book. Both forms of hypertrophy are targeted as
you train the entire muscle fibre population within each muscle. I have yet to find anybody that hasn’t
witnessed impressive results from using Y3T correctly, when it comes to building size.

2. MMA Fighters/Martial Artists/Boxers

I’ve worked with some fantastic martial artists and caged fighters over the years and I have found that
Y3T works perfectly with their goals. Depending on the point within their schedule and how
imminent they are to their next fight, I adjust certain elements to suit their specific needs. However,
the fundamentals remain very much the same when they lift weights: that is to use a
multiple-faceted involvement of their muscles to boost strength, performance and endurance. These
clients have a significant cardio-conditioning programme away from the weights room as well.

3. Rugby Players

Having worked with a variety of rugby players I have found that their strength and overall
muscular endurance has improved dramatically when including Y3T into their training. Again, some
small adaptations are made, in order to make it specific to their game. However the overall ideology
and training split remains the same when I programme their plan.

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4. Strongmen

Strongmen competitors don’t just require strength and power; they also require a great deal of
stamina whilst maintaining strength and power. That’s a very hard combination when it comes to
training and it requires a great deal of workload, within a challenging environment. I’ve found that
by using Y3T with athletes in this category, they have improved strength whilst also getting “fitter”,
making them far more efficient during their competition events.

Conclusion
Those are specific athletes with specific goals. However, anybody who wants to increase their lean
mass and burn body fat will benefit from using Y3T: I assure you of that. Many female clients have had
phenomenal success using Y3T. “Average” men and women of all ages have benefitted and continue
to benefit from using it. As I have explained, this is no coincidence because we are training the body
more intelligently, which involves burning more calories, building more lean muscle mass and
conditioning the energy systems more effectively.

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This is where it gets interesting because this section answers a question which frequently gets asked:

“How do I use Y3T?”

Well, I’m going to explain here in-depth how you use Y3T and then more than that, how you can make
it specific to you! Before we really go for it, I want to cover a few basic tips for you just in case you
don’t already understand them. It will make the rest of the EBook far more educational to you

Training terminology

Rep tempo – this simply means the speed at which you perform one repetition and is broken down
into 4 phases, eccentric phase, isometric phase, concentric phase and isometric phase

Eccentric phase – this refers to the “negative” part of a rep (where you are lowering/resisting the
weight), which stimulates an eccentric contraction of muscle fibres

Isometric phase – the first isometric phase comes after the eccentric phase and is the point at which
you pause before moving the weight again

Concentric phase – this refers to the “lifting” part of the rep, which results in a concentric contraction
of muscle fibres

Isometric phase – the second isometric phase comes after the concentric phase where you pause
before going into the eccentric phase again
Rest period – the time in which you take between sets to recover and recuperate

Drop set – having performed your set for the prescribed number of reps, you then move into another
set of the same exercise with less weight without any rest. Typically I suggest reducing the weight by
around 25-50%

Triple drop set – the same as above, except you drop the weight twice which gives you a total of 3
sets done, reducing the weight each time

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Giant set – this refers to 3 or more exercises performed back to back as a circuit, with little or no rest
between them

Superset – this refers to 2 exercises performed back to back with little or no rest between them

Isometric holds – this refers to holding the weight in a static position at an advantage point where the
target muscle is constantly under tension (tensing)

With that established, let’s now go into greater depth about the Y3T training rotation - week by week
- and tie everything that we have learned together, putting it all into useful context.

Week 1

The first week of your training cycle is based around lower rep ranges and more working sets. When
we train, rep ranges and set volume must have an inverse relationship. If one goes up, the other
comes down typically speaking.

During Week 1 the focus is primarily on myofibrillar hypertrophy, although there will certainly be a
cross-over with sarcoplasmic hypertrophy – especially for certain individuals. The energy systems
used during the lifting element of each workout will mainly be the ATP system and the lactic acid
system whilst the aerobic system will also come into play during rest periods and the latter stages of
the workout.

Structuring your Week 1 Y3T training schedule –

• Bigger body parts such as the thighs, hamstrings and back will have approximately 12-14
working sets whilst the shoulders and chest will be 10-12 and smaller body parts like arms and calves
will have 8 working sets.

• The rep range used will be in the region of 6-8, although on occasions this can rise to as much
as 10-12, depending on the individual and whether or not you are able to push that bit harder.

• The exercises you use will primarily be key compound lifts such as bench press, squats and
overhead press.

• The rest periods prescribed are around 90 seconds, enough time for the ATP energy system to
replenish ready for heavy lifting

• The prescribed rep tempo is very important, and will usually focus on a 3-5 second negative
(eccentric phase), a brief pause (isometric phase) at the bottom with a controlled explosive lifting
phase (concentric). However, I often stipulate specific tweaks to any given exercise, where necessary
- so watch out for them (plus the rationale behind them), when I explain them later on.

Let’s put this knowledge into practise and create a typical sample Week 1 Y3T training schedule:

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Workout 1 – Back & Biceps

A – Weighted chin ups X 4 (6-8reps)

B – T-bar rows X4 (6-8reps)
C – Single arm dumbbell rows X4 (6-8 reps)
D – Seated cable rows X3 (8-10 reps)
E – EZ bar curls X4 (6-8 reps)
F – Seated alternating dumbbell curls X4 (6-8 reps)
G – Machine preacher curls X2 (8-10 reps)

Workout 2 – Chest & Triceps

A – Incline dumbbell press X4 (6-8 reps)

B – Decline bench press X4 (6-8 reps)
C – Flat dumbbell flies X4 (6-8 reps)
D – Pushdowns X4 (6-8 reps)
E – Overhead EZ bar extensions X4 (6-8 reps)
F – Machine dips X2 (8-10 reps)

Day off

Workout 3 – Quadriceps & Hamstrings

A – Squats X4 (6-8 reps)

B – Leg press X 4 (6-8 reps)
C – Hack Squats X4 (6-8 reps)
D – Lying leg curls X4 (6-8 reps)
E – RDLs X4 (6-8 reps)
F – Walking lunges X3 (8-10 reps)

Workout 4 – Shoulders & Calves

A – Seated dumbbell press X4 (8-10 reps)

B – Upright row X4 (8-10 reps)
C – Side lateral raise X4 (8-10 reps)
D – Rear machine fly X4 (8-10 reps)
E – Standing calf raises X4 (10-12 reps)
F – Seated calf raises X4 (10-12 reps)

Day off

Day off

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You will aim to stimulate sarcoplasmic hypertrophy almost exclusively during Week 2 workouts: you
will be involving more type 2B fast twitch fibres and even your type 1 slow twitch fibres. All 3 energy
systems will be utilised. However the lactic acid energy system will be involved more as the ATP
system will struggle to meet energy demand during the higher rep sets.

Structuring your Week 2 Y3T training schedule:

• The Week 2 training phase utilizes both compound and isolation exercises, to help target muscles
in different ways. These are strategically set out during the workout to meet this requirement

• The typical rep range used will be 12-18 per working set, although there might be exceptions -
where you are able to push harder

• Due to the increased rep ranges, the total number of working sets will decrease. Larger muscle
groups will be between 10-12 sets per session and smaller muscle groups will be between
6-9 sets per session

• The rest periods prescribed will be around 90-120 seconds

• The prescribed rep tempo, as ever is extremely important. During Week 2 the eccentric phase is
reduced to 2 seconds. The concentric phase is set at 1 to 2 seconds, and the isometric contractions
will differ. Usually with the compound exercises the “pause” at the bottom of each rep will be 1
second with no pause at the “top” of the rep.

Workout 1 – Back & Biceps

A - Wide grip pull-downs X3 (12-18 reps)

B - Chest supported dumbbell rows X3 12-18 reps)
C - Single arm dumbbell row X3 (12-18 reps)
D - Straight arm cable row X 3 (12-18 reps)
E - Hammer curls X3 (12-18 reps)
F - Cable barbell curls X3 (12-18 reps)

Workout 2 – Chest & Triceps

A - Incline Smith machine press X3 (12-18 reps)

B - Seated hammer press X3 (12-18 reps)
C - Pec-dec X3 (12-18 reps)
D - Overhead rope extensions X4 (12-18 reps)
E - Single arm cable extensions X 3 (12-18 reps)

Day Off

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Workout 3 – Quadriceps & Hamstrings

A - Hack squat X3 (12-18 reps)

B - Narrow stance leg press X3 (12-18 reps)
C - Bulgarian split squat X3 (12-18 reps)
D - Leg extensions X3 (12-18 reps)
E - Lying leg curls X4 (12-18 reps)
F - Good mornings X3 (12-18 reps)

Workout 4 – Shoulders & Calves

A - Clean & press X3 (12-18 reps)

B - Front dumbbell raises X 3 (12-18 reps)
C - Arnold press X3 (12-18 reps)
D - Standing rear cable flies X3 (12-18 reps)
E - Dumbbell shrugs X3 (12-18 reps)
F - Calf raises X5 (14-18 reps)

Day Off

Day Off

Week 3

The third and final week of the Y3T training cycle has gained an infamous reputation, which has felled
elite athletes (i.e. seeing them fail to reach the end of a session). I’m not joking when I tell you that
exercise intensity will have a whole new meaning in your mind after this.

The emphasis on the third week is, of course, high repetition training which is combined with that
brutal intensity. Don’t mistake a 50 reps set as something you use 10% of your 1 rep max for - and “get
a pump” with. By the time you have finished reading this book and understand the correct
application of Y3T (and all of the training techniques I use) Week 3 will demand every fibre you have
to offer!

Structuring your Week 3 training schedule:

• During Week 3 you will not only be using compound and isolation exercises, you maybe also be
using drop sets, triple drop sets and giant sets. I prescribe a wider variety of training tools in
Week 3 to really take to the muscles to the point of failure, and then ultimately beyond

• The rep ranges grow tremendously, anywhere from 20 reps all the way up to 80 reps, depending
on the muscle group

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• Every muscle fibre will be engaged and stimulated during Week 3, and each energy system will
also be pushed extensively towards their limits

• Rest periods will range for 120-180 seconds depending on the phase of the workout (if you can
take less rest then do it). If you have done a straight set, then it will be shorter. However if you
have just done 5 exercises back to back you will need the longer rest period to enable the energy
systems to recover, and restore performance for the next bout of training!

• Rep tempo is less straightforward during Week 3. Why? Simply because there are so many
different rep ranges, exercises and protocols being used. I certainly cannot give you set rep
tempo for Week 3 training. Rather than specific numbers I simply recommend a “constant level of
tension.” This means constantly being in control of the weight, feeling every part of the
movement throughout the entire range. Due to the high rep ranges we won’t go as slow as 2-3
seconds on the negative, it will be closer to 1-2 seconds. Provided you are in CONTROL of the
load, the entire time, that’s what counts. You will be very tempted to start to cheat once your
muscles are flooded with lactic acid and hydrogen ions. This is where mental toughness comes
into play.

• If there is a giant set (more than 2 exercises performed back to back) they will be labelled with the
same letter, with a different number after them. For example A1, A2 and A3 would symbolise
that you are to do 3 exercises directly after one another as ONE “giant” set!

Workout 1 – Back & Biceps

Giant Set 1 (Repeat 4 times)

A1 – Seated cable row (15-20 reps)
A2 – Chest supported dumbbell rows (15-20 reps)
A3 – Close-grip pull-downs (15-20 reps)

Giant Set 2 (Repeat 3 times)

B1 – Straight-arm pull-downs (15-20 reps)
B2 – Seated machine rows (15-20 reps)
B3 – T-bar rows (15-20 reps)

Wide grip seated cable row X 1 triple drop set (with 15-20 reps per drop)
Seated machine preacher curls X 1 (60-80 reps)

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Workout 2 – Chest & Triceps

Giant Set 1 (Repeat 3 times)

A1 – Incline dumbbell press (10-12 reps)
A2 – Decline bench press (10-12 reps)
A3 – Flat cable flies (12-15 reps)
A4 – Cable cross-overs (12-15 reps)

Giant set 2 (Repeat 3 times)

B1 – Pec dec (20-25 reps)
B2 – Incline dumbbell flies (20-25 reps)
B3 – Flat dumbbell press (20-25 reps)

Seated chest press machine X 1 triple drop set ( with 15-20 reps per drop)

Day Off

Workout 3 – Quadriceps & Hamstrings

Giant Set 1 (Repeat 3 times)

A1 – Leg press (30-40 reps)
A2 – Squats (12-15 reps)
A3 – Leg extensions (15-20 reps)
A 4 – Partial leg extensions (25-30 reps)

Giant Set 2 (Repeat twice)

B1 – Lying leg curls (25-30 reps)
B2 – Walking lunges (12-15 reps)
B3 – Leg press with heels at top of foot plate (15-20 reps)

Workout 4 – Shoulders & Calves

Giant Set 1 (Repeat 4 times)

A1 – Side lateral dumbbell raises (15-20 reps)
A2 – Arnold press (15-20 reps)
A3 – Front dumbbell raises (15-20 reps)
A4 – Partial side lateral dumbbell raises (15-20 reps)

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Giant Set 2 (Repeat 3 times)

B1 – Bent over dumbbell flies (15-20 reps)

B2 – Rear cable flies (15-20 reps)
B3 – Military press (15-20 reps)
B4 – Side lateral isometric holds for 20 seconds

Seated overhead machine press X 1 triple drop set (with 15-20 reps per drop)
Seated calf raises X 1 (100 reps)

Day Off

Day Off

Once you have let those workouts sink in, I want you to imagine the demand they place upon your
body. On paper, workouts only tell half a story: it is the application of them and the way in which you
do them which really makes the difference. Now I’m going to move on to my coaching tips and tricks
which will help you accelerate your progress. Then we will get into specifics, discussing how YOU can
tweak the Y3T System for maximal gains.

Training tips & tricks

My eyes are well trained in spotting what may appear to be very minor differences in the way an
exercise is done or a set is completed which will yield better results, quicker. During my experiences
I have developed a range of training techniques, which I like to implement during specific workouts.
Now you have a very strong understanding of the Y3T Training System and the layout of a typical
3-week rotation, I’m going to share these advanced techniques with you, for the very first time, to
this detail.

1 – Rest/Pause
This simply means that rather than stopping your set at the point of failure, you stop just short of
failure, rest for a few seconds and then do another few reps, then rest again, do a couple more reps
and so on, all the way to the desired rep target. This is the single most effective training tool I can
teach you for forcing the muscles to adapt, and ultimately grow. I have very specific rules in relation to
each week of Y3T and using rest/pause properly, when it comes to selecting an appropriate weight.
Below I have outlined them for you to follow.

Week 1 – With low rep ranges, you are looking to select a weight that forces you to the point of
near failure (1-2 reps before failure) near the end of your set. So, in this instance, if you are aiming to
achieve 8 reps you want to select a weight that forces you to require (potentially) a short rest/pause
at rep 5-6 before forcing another 1-2 reps out. At this rep range - with this level of resistance - that is
all you can expect to achieve, due to the recovery of the present energy system and general fatigue
associated with it.

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Week 2 – With moderate rep ranges you are looking to pick a weight, which forces you to approach
near failure at around 60-70% of the way into the set. Hence if you are going for 15 reps, you should
require a brief rest/pause at the 10-11th rep.

Week 3 – With the high rep ranges in Week 3, the emphasis of rest/pause really changes. If you are
aiming to complete 50 reps, you are looking to reach near failure at approximately the 25th rep - and
from there involve rest/pause all the way to the final 50th rep. That gives you an indication of the
brutality and level of intensity required: you will need every fucking fibre in your body to get this
done! If you are not following a straight set - and using a giant set instead, then the same can be said.
Each exercise in the sequence (e.g. where you are performing 20 reps per exercise) should be done
for 10-12 reps before requiring a rest/pause.

In case you are curious, I will elaborate on the reasoning behind using the rest/pause technique. By
applying a brief rest (of 2, 3, 4 or 5 seconds) the ATP energy system is allowed to briefly recover. By
doing this, even in the higher rep ranges, the type 2b fast twitch fibres (mainly) can remain partially
involved, which is beneficial because they are generally the most hypertrophic muscle fibres. This
does not recommend training them exclusively from the other muscle fibres: what it does mean is
that by continually stimulating them, you will maximise their growth potential – in addition to
stimulating the other muscle fibre types. This will also allow you to go beyond your usual point of
failure, which in turn challenges the muscle population on a bigger scale. This eventually leads to
more adaptation (and more muscle hypertrophy). Remember: it all comes down to progressive over-
load.

2 – “Squeezing” the muscle

When you use Y3T there is a specific rep tempo that works best (described above). However what
cannot be numerically prescribed is the effort that you engage towards contracting the targeted
muscle properly.
Here is a quick test for you – right now in your chair, can you tense your quads whilst sitting? If not,
you need to take this point on board, rapidly. Now, stand up and perform 10 squats (with no weight).
Now do another 10 squats - this time counting to 3 seconds on the way down and tensing the quads
the entire time.

Which hurts more? Which is harder?

When I get people to do this I often find that more muscular individual finds it harder - that’s logical
because they are simply contracting and squeezing that muscle through the entire range of motion
better. As a result they will find it more taxing because they aren’t simply moving from point A to B,
they are actively recruiting the targeted muscles whilst moving.
If you watch any of my coaching clips you will hear me tell the athlete to “squeeze!” all of the time. If
you are interested in building muscle tissue and getting stronger, you NEED to get this active
recruitment into your head.

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By actively focussing on tensing the muscle whilst moving through the range of motion with resist-
ance, you are forcing it to work harder. If you cannot “feel” a muscle when training then I suggest you
learn to do so, without using weight first. Practice by tensing the muscle with isometric holds, then
with slow reps (without weight), so you can begin to activate the muscles properly. The level of pro-
gress you will experience, after learning this simple trick, is extremely significant.

If you discover that once you introduce weight you cannot feel the muscle, then reduce the weight.
Remember: you are training your muscle - and as such should be stimulating it at all times. I will often
reduce the weight that somebody uses when they train with me because their muscles are not work-
ing hard enough: they are not fully engaged.

3 – Partial reps
Before I elaborate on this, I want to emphasise that I always advocate using the broadest range of
motion available whilst maintaining tension on the target muscle.

I’m a big proponent of using partial reps provided they are done safely and at an appropriate time.
The application is relatively simple: we will either use around 25% of the range of motion at the “bot-
tom” of a rep or at the “top” of a rep, depending on the exercise. Sometimes we can even do both. I
will explain how to select the right application for any given exercise in a moment.

The idea behind using partial reps is that you are, once again, taking a muscle beyond its usual point
of failure and thus creating extra stress and tension on the muscle fibres. The great thing is you can do
this at a point of great fatigue, where the actual resistance required is relatively small - which means
that the muscle fibres are placed under a great load YET the connective tissues are not.

The key to doing partial reps correctly is to pick the right time to use them, the right range of motion
and the right rep range. It’s also important that you use them in an appropriate workout. For example,
it would not be wise to use them during a low rep training session, usually. In my opinion, partial reps
are best reserved for higher rep training and at the end of a set (for between 10-20th rep).

When looking to choose the correct range of motion I want you to refer back to Point 2 in this section,
where I taught you about “squeezing” the muscle. When picking the right point at which to apply
partial reps within the movement, think about the degree of tension on the muscle. Take the pec-dec,
for example. You would be best off using the “top” portion of the rep for your partial reps set. In
contrast, using side lateral dumbbells raises, you would be best off using the “bottom” portion of the
rep. Another major point to consider when choosing the range of motion is the stress that the
exercise places on the connective tissues. If you performed the pec-dec partial reps at the “bottom”
half of the rep, your shoulder joint would become more exposed. If you performed the side lateral
raises partial reps at the “top” part of the rep, your rotator cuff is placed under much greater stress.
So: always have muscle stimulation and joint health in mind when selecting when and how to do
your partial reps sets.

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Finally, always remain in control of the weight – the same as you would with a full range of motion.
The idea is to create more time under tension, which in turn creates greater muscle stimulation.
Again, I must emphasise that these three techniques are just “other tools”, which I use very
occasionally to train a muscle. I would not suggest that you regularly use short ranges of motion
because I believe that this would be counter-productive. These are very specific training tools, which
are only meant to be included occasionally, in very specific situations. There are occasions when I
won’t use any of them for particular individuals. First of all: consider how well you recover from the
prescribed sets before considering the addition of any of these other tools.
That concludes my main training tips, which I want to share with you. If you can grasp the ideas
behind these and apply them correctly I have no doubts that you will experience better progress
from their use.

FAQs
1. What do you think about training a muscle group more than once a week?
If you look at a typical training split, you will often train a muscle group more than once a week - by
default. Triceps with shoulders, shoulders with chest and so on. My personal approach to training
means you will isolate each muscle group once a week - as I’ve shown throughout this EBook. How-
ever, if somebody has a body part which is particularly resistant to growth I do believe that there is
merit in doing some extra work 4-5 days after you last trained it. This would be a secondary workout,
meaning it wouldn’t be as intense, or done with as much volume as the “main” workout that week
for the same muscle group. It would involve 4-6 sets of higher reps with greater emphasis on slower
negatives, longer isometrics and generally increased time under tension to accentuate the “mind to
muscle connection.”

2. How do I choose the right exercises?

In the template workouts that I shared with you I have obviously only included a small selection of
the possible exercises that you can use. Typically, I get the client to repeat the 3 week Y3T Training
Cycle 3-4 times, which results in a total of 9-12 weeks of training before changing the exercise selec-
tion. I believe that this is beneficial because it gives you adequate time to improve your performance
with a given exercise - through learning the correct motor patterns - and in turn to improve the rate
of stimulation that the specific exercise helps your targeted muscles to achieve. In the description for
each week I have made it clear about the type of exercise (i.e. compound or isolation) so always make
a “like for like” switch e.g. bent-over row for T-bar row.

3. Why do you use a lot of dumbbell work over barbells?

This is typical of my training programming - especially with pressing movements. The first reason is
injury prevention, as it is my belief that dumbbells will place less stress on your connective tissues/
joints when pressing, compared with barbell pressing. Additionally, I prefer using dumbbells because
they enable you to increase the range of motion, which means that you can exaggerate the load on
the muscles during the isometric phases of movements. Finally, using dumbbells ensures that both
sides of the body work with equal force (because we all naturally have a dominant/ stronger side).

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 Frequently Asked Questions Y3T Training Guide

1. What do you think about training a muscle group more than once a week?
If you look at a typical training split, you will often train a muscle group more than once a week - by
default. Triceps with shoulders, shoulders with chest and so on. My personal approach to training
means you will isolate each muscle group once a week - as I’ve shown throughout this EBook.
However, if somebody has a body part which is particularly resistant to growth I do believe that
there is merit in doing some extra work 4-5 days after you last trained it. This would be a secondary
workout, meaning it wouldn’t be as intense, or done with as much volume as the “main” workout that
week for the same muscle group. It would involve 4-6 sets of higher reps with greater emphasis on
slower negatives, longer isometrics and generally increased time under tension to accentuate the
“mind to muscle connection.”

2. How do I choose the right exercises?

In the template workouts that I shared with you I have obviously only included a small selection of
the possible exercises that you can use. Typically, I get the client to repeat the 3 week Y3T Training
Cycle 3-4 times, which results in a total of 9-12 weeks of training before changing the exercise
selection. I believe that this is beneficial because it gives you adequate time to improve your
performance with a given exercise - through learning the correct motor patterns - and in turn to
improve the rate of stimulation that the specific exercise helps your targeted muscles to achieve. In
the description for each week I have made it clear about the type of exercise (i.e. compound or
isolation) so always make a “like for like” switch e.g. bent-over row for T-bar row.

3. Why do you use a lot of dumbbell work over barbells?

This is typical of my training programming - especially with pressing movements. The first reason is
injury prevention, as it is my belief that dumbbells will place less stress on your connective tissues/
joints when pressing, compared with barbell pressing. Additionally, I prefer using dumbbells because
they enable you to increase the range of motion, which means that you can exaggerate the load on
the muscles during the isometric phases of movements. Finally, using dumbbells ensures that both
sides of the body work with equal force (because we all naturally have a dominant/ stronger side).

4. Why do I need to stick to specific rep tempos?

A large number of people believe that by merely moving a weight from A to B, then they will achieve
their intended result. This is simply not true for most people. To make a muscle grow we need to force
adaptation; for that to occur we need to stress the muscle. There is a variety of ways by which we can
achieve this - through stimulating both forms of muscular hypertrophy. Using specific rep tempos
creates a range of stresses on the target muscle, leading to greater stress, stimulation and over time
adaptation. Rep tempo is very important and possibly the most overlooked training tool.

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 Frequently Asked Questions Y3T Training Guide

5. When I apply the slower rep tempos I cannot lift my usual weight, what should I do?
Decide what your goal is, big muscles or a big ego! The reason you struggle is because by slowing
down the movement, all of a sudden it gets harder. That’s designed deliberately to create more
tension on the muscle (explained above). So use as much weight as you can whilst:
a) Using the right rep tempo and rep range of motion
b) Squeezing the target muscle through the entire range of motion available, whilst keeping that
muscle under tension

6. Should I always use a full range of motion (bar partial reps)

I’m cautious when answering this because I’m concerned that some people may misinterpret my
reasoning. The answer is no but I will give you some absolutes to go with that so that you may
appreciate why. You should use the fullest, longest and widest ranges of motion for every rep
possible WHILST making sure that the muscle you are training is under tension. That isn’t always a
“full” range of motion.

Let’s look at a dumbbell bench press – if you lowered the dumbbells as low as you could, I would
argue the main emphasis then becomes on the shoulder joint and connective tissues, which I do
not consider to be optimal. Therefore I would suggest stopping an inch or two before that point and
then launching the bench press from there (this will differ depending on the person’s biomechanics).
This applies wherever you reach the point where the pectoral muscles feel like the tension is lost. The
same applies when pushing a weight upwards. Using the same example, I would argue that going all
the way to the top of the movement, with full lock out extension then becomes a triceps-dominating
exercise and this will potentially place too much stress on the elbow joints. Always ask yourself, “Is this
working the muscle that I am training?”
What I will say, it does usually mean using a near full range of motion anyway: we are talking minor
adaptations to improve the tensions achieved at either extreme end of the rep.

7. What should I do if an exercise irritates me?

The first thing that you need to do is to replace it with an exercise that doesn’t irritate you. However,
it is also critical that you get it looked at and fixed. It might be that you have an imbalance within
your muscles or that you are too inflexible or that you need soft tissue work (or all!). Don’t ever ignore
injuries or let them go on - they will only get worse.

8. I feel sick when I train legs, especially high reps what should I do?
Feeling nauseous or even throwing up on a “Week 3” workout is not abnormal: this illustrates how far
you are pushing the body. Provided that your Doctor has said you are healthy to train, you are feeling
OK on a daily basis and there are no signs of illness, then it’s simply a case of pushing on through it. I
would be sick on leg day regularly, especially when working with high reps. However I would advise
you not to eat too close to your workout starting and to make sure that your pre-workout
supplement isn’t having any negative effect.

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 Frequently Asked Questions Y3T Training Guide

9. How often should I be getting stronger on my Y3T training rotation?

Every third week I would expect you to experience marginal progress, compared with what you
experienced during Week 1. This might be achieving 7 reps with the same weight as last time, where
previously you only managed 6 reps. It would be reasonable to progress up to 8 reps on the next
cycle. After this point, you would then upgrade the weight by the smallest increment possible. It’s
essential to make very small yet progressive steps. During Week 2 and Week 3 of Y3T, I’m not so
concerned about strength increasing, although across a 3-6 month period I would expect some
improvement, naturally. Something else to consider is the impact of psychology on your
workouts – you will feel better equipped mentally as the weeks progress, which can contribute to you
getting stronger.

10. How long can I use Y3T for?

Forever - because the emphasis is on regularly changing the training stimulus and making
appropriate adaptations to suit the individual. I genuinely believe - and I put my name to it - that the
Y3T Training System has the potential to enable an individual to both fulfil and excel their genetic
potential, as the ultimate body re-composition methodology currently available.

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 Summary Y3T Training Guide

Summary
First of all I want to take this time to thank you for buying my EBook and believing in Y3T. I want you
to take what you have learned and to apply it! Not only that: I want to hear about your progress and
feedback on my social media channels.

P.S. Keep an eye out for my upcoming subscription site at

www.Y3T.co.uk
– you MUST be on my mailing list in order to receive an invite to become a member.
Thank you!!

References
Fleck, S.J. and Kraemer, W.J. (1997). Designing Resistance Training Programmes. 2nd Ed. Human
Kinetics: Champaign, Illinois.
Fry A.C. (2004) The role of resistance exercise intensity on muscle fibre adaptations. Sports Medicine 34(10), 663-679.
Fry A.C., Webber J. M., Weiss, L. W., Harber M. P., Vaczi M. and Pattison N. A. (2003) Muscle fibre
characteristics of competitive power lifters. Journal of Strength Conditioning Research 2003 May; 17(2): 402-10.
Ivy, J. and Portman, R. (2004) Nutrient Timing: The Future of Sports Nutrition. 2nd Ed. Basic Health Publications:
Champaign, Illinois.
Kraemer, W. J. (1994). General adaptations to resistance and endurance training programs.
In T. Baechle (Eds.), Essentials of strength training and conditioning (pp. 127-150).
Champaign: Human Kinetics.
Kraemer, W. J. and Zatsiorsky, V. M. (2006). Science and Practice of Strength Training.
Champaign, IL: Human Kinetics. p. 50.
Lund S, Holman G. D., Schmitz O. and Pedersen O. (1995) Contraction stimulates translocation of glucose transporter
GLUT4 in skeletal muscle through a mechanism distinct from that of insulin. Proc. Natl. Acad. Sci. U.S.A. June 20, 1995;
92 (13): 5817–21.
Mitchell C. J., Churchward-Venne T. A., West D. W., Burd N. A., Breen L., Barker S. K. and Philips S. M. (2012) Resistance
exercise load does not determine training-mediated hypertrophic gains in young men. Journal of Applied Physiology
(Bethesda, Md: 1985), 113(1), 71–77.

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 I wanted to Thank You for purchasing the Official Y3T E-book.
I hope that it gives you a great insight into furthering your performance in the gym.

www.Y3T.co.uk
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