Y3T Training

Flex Lewis wasn't born with boulder shoulders or abs of steel. He built them with intense training, precision nutrition, and the expert guidance of longtime trainer Neil "Yoda" Hill —training and nutrition coach, and creator of Y3T. Hill's been in this game a long time, and he makes nothing less than champions. Y3T will get you bigger and stronger, faster. Think you've got what it takes? Give it everything you've got.

Y3T stands for "Yoda 3 Training," and it makes sense - the gains it produces are nearly extraterrestrial in nature. The system was borne of 24 years of in-the-trenches experience.

Neil Hill's Y3T Trainer: Training Overview »

Neil Hill's battle-tested system achieves maximum muscle gain by cycling intensities, rep ranges, rest pauses and time under tension with the positive and negative phase of the movement. Attack body adaptation!

Neil's system isn't just for competitive bodybuilders. Anyone can expect improved body composition, performance increases and substantial muscle growth with a reduced risk of injury. Continuous progress can take place because of the unique weekly cycling. This will force your muscle fibers to adapt to a new stimulus every time you train a muscle group.

Video: Train with Neil Hill Y3T Overview - Bodybuilding.com

Weekly Cycles

During Week 1 of Y3T, Type 2B fast-twitch fibers will be targeted for improvement. These fibers are the big, explosive movers of your muscular system, and they need to be trained aggressively. They produce a lot of power but fatigue easily. The ideal way to hit these fibers is with explosive reps in the 6-12 range, and the negative part of the movement (time under tension) roughly 3 seconds. This will allow great stress and load to be applied to the working muscle.

During Week 2 of Y3T, Type 2A fast-twitch fibers are in the crosshairs. This fiber type responds well to lighter weights in the 14-18 rep range. The negative part of the movement should be roughly 2-3 seconds.

Finally, during Week 3 of Y3T, Type 1 slow-twitch fibers are targeted . This large group is best targeted with slow and controlled repetitions with a lot of time under tension. Repetitions performed will be anywhere from 20 all the way up to 100. The negative part of the movement is roughly 2 seconds.

After the third week is completed, repeat the 3-week cycle. Continued progress will result as your body tries to adapt to the ever-changing program. By the time you're back to Week 1, add weight to all your lifts and continue getting bigger, stronger, better.

Y3T Beauty

The beauty of Y3T is that you never fail to progress. Since you aren't sustaining max weights every week, you're able to recover while reducing the risk of injury. Y3T will also lean you out, showcasing your newly-gained muscle. In particular, the high reps of Week 3 will turn you into a furnace, melting fat stores off your body.

Start The Program

Download the Y3T 9-Week Calendar »

Y3T switches rep ranges every week to help you build maximum muscle and strength. To show you an example of how the reps and weights change, we've got three complete workout videos with Neil and Flex — one for each week of the first three weeks. If you're ready, launch into Week 1. Fail, fight, fail, and fight again. Get going. Get growing.

For the entire Y3T 9-Week program, including easy to follow videos visit BodyBuilding.com/Y3T.

Serious bodybuilders interested in working with Neil Hill for Y3T training and contest prep, please contact Neil.


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