Y3T Training Explained — Is Coach Neil Hill’s Bodybuilding Workout Muscle Magic? – BarBend

Size matters not…except for when it does. Y3T, or “Yoda-3-Training”, is the brainchild of renowned bodybuilding coach Neil “Yoda” Hill. Hill — whose coaching pedigree contains names like Flex Lewis , William Bonac , and Zach Khan — developed Y3T as a means of growing serious amounts of muscle through brutish workouts centered around high repetition counts.

You may already know about Y3T, whether it was passed along to you by your workout partner or having stumbled upon this by mere chance. Either way, before you dive into any pre-written plan, you should be armed with the knowledge to succeed at it.

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Will be Hill a wizard in the weight room, or is Y3T more madness than genius? Here’s the skinny on how Y3T could help get you jacked .  

What Is Y3T Training?

There are plenty of unverified templates floating around online that claim the Y3T name. However, you can only be sure you’re getting the tried-and-true version from the man himself. In a promotional article for  Muscle plus Fitness , Slope laid out how he designed Y3T and what, in his mind, makes it so successful.

Y3T is a nine-week training plan broken up in to a trio of three-week microcycles . As you work through each of the three weeks, your own focus within the gym shifts through low-rep compound lifting in order to high-rep isolation work.

  • Week 1 contains mostly substance exercises performed with heavy weights and low reps .
  • Week 2 is a mix of heavy compound training and some supplemental high-rep isolation work.
  • 7 days 3 is almost exclusively remoteness work and very high-rep, extended sets.  

Make no mistake — when Hill says high repetitions, he means it. Y3T has you take multiple sets plus exercises well beyond the 20-rep mark during its third week, ensuring that your muscles are usually burnt to a crisp by the end of each session.  

What the Science Says

In Hill’s words, the magic associated with Y3T largely involves inducing large amounts of sarcoplasmic hypertrophy. For the uninitiated, hypertrophy — the biological process that generates muscle mass growth — is generally considered to have two distinct components.

Myofibrillar hypertrophy is the particular result of your own actual muscle tissue fibers thickening as a response to external resistance . Conversely, sarcoplasmic hypertrophy is really a phenomenon wherein the sarcoplasm (the fluid that fills the space within a sheath of muscle) swells and volumizes.  

Hill notes that Y3T will bring about visual changes within a few weeks. However , much associated with what this individual conflates because legitimate muscles gain might be the consequence of localized and transient edema. Temporary muscular swelling is a common byproduct of intense resistance training, especially in new trainees. ( 1 )

Further, Hill also endorses Y3T’s ability to induce growth by encouraging high quantities of glycogen to exist within muscle tissue, helping this to look more swollen and full. Nevertheless , most research supposes that, even under extreme clinical conditions, high glycogen concentrations are temporary in best. ( two )

However, the 2020 narrative review on the matter did acknowledge that will sarcoplasmic hypertrophy may be possible in humans as a result of resistance training . The researchers noted that much a lot more data will be needed before it can be convincingly argued since something worth pursuing. ( 3 )

So, does Y3T have the backing of the scientific community at large? Not exactly. Is Hill’s real-world industry expertise plus decades associated with bodybuilding experience at the highest levels still worth something? It sure is.    

Who Should Try Y3T Coaching

Y3T probably isn’t the best choice with regard to every single gymgoer on planet Earth. Still, Hill’s pain-inducing coaching style is usually popular within the ranks of serious bodybuilders the world over. You don’t have to own posing trunks or a pro card to give it a whirl, though.  

Intermediate in order to Advanced Bodybuilders

Dedicated physique enthusiasts are usually among the best candidates for Y3T training. As a bodybuilding coach (and former competitor before the knee injury forced him to find a way to gain muscle without lifting weighty all the particular time), Hill’s approach to level of resistance training centers entirely upon adding muscle .  

Y3T’s overall design reflects that goal. A mix of large and light “pump work”, exercises pushed to their limit, and heaps of targeted isolation function all make Y3T a solid choice for muscle-minded gymgoers .  

Note, though, that the sheer intensity of the program makes it somewhat inaccessible regarding beginners. When you’re just starting out , you’ve no reason to rely on intricate teaching styles or complex programs. You furthermore might not be able to tango with the rigors of the work in a safe manner.  

Those Looking For a Change

If you’ve got a few years of education experience under your belt , there’s no harm in giving Y3T a go, especially if one of your main goals in the gym is hypertrophy.  

Hill’s approach to periodization is not groundbreaking. Plenty of popular programs begin by developing one quality or even focusing on one area and shift toward different set or rep schemes later on. Nevertheless, Y3T takes the concept of “high reps” regarding as far as this can go. For that alone, it earns points as a breath of fresh air within the gym .  


Going in order to the fitness center isn’t about beating yourself to a pulp for the own sake. However , there is something to be said for gritting your teeth and buckling down on the program that will promises to make you question how tough you really are .  

Since there are more ways to test your physical limits than seeing how much weight a person can lift for 1 rep, you might consider giving Y3T a go if only as a barometer of your pain tolerance.

man performs t-bar row
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Hill promises that the culmination of every microcycle will be excruciating. There’s no shame within wanting in order to rise to that challenge, simply in order to see if a person can .  

Nutrition for Y3T Teaching

Because with any good bodybuilding program , you can’t expect to harvest the gains of Y3T if you slack off in the kitchen. Proper nutrition is key intended for all gymgoers, physique-oriented or otherwise. If you are running Y3T specifically, you should possess a specific game plan from the get-go.  


Hill says that will you should have had at least one complete meal in your belly prior to embarking upon a Y3T workout . This is likely of higher importance during Week 2 plus 3 within particular, when the extremely high number of reps will require you to become well-fueled just before you start.


Any heavy or even intense instruction session might call to get some mid-workout nutrition. If you’re working with extremely long sets of high repetitions, you have even more of a reason to get some intra-set calories in .

Although Hill information that a person should keep your rest times short during Y3T, you’ll probably still have enough time to sip on a sugary drink or eat a meal replacement bar that can inject some much-needed carbohydrates to fuel your own next few sets. That said, it’s not mandatory.  


Your method of post-workout nutrition is definitely the same under Y3T as any kind of other exercising plan. To maximize your recovery potential , you need at minimum some protein in a reasonable time following your workout, plus some carbs may help because well.  

Diligence regarding your post-workout nutrition will also ensure that you recovery adequately and can proceed via the Y3T program without having in order to take a premature break.  

Sample Y3T Training Program 

Understandably, Hill’s Y3T schooling plan isn’t readily available on the internet in full. That said, he has outlined a sample Week a few that elegantly displays what he really means by “high-rep training. ” 

Below is an example associated with what the set-rep scheme pertaining to each body part may look like throughout the third week of a Y3T microcycle. Hill records that true high-rep coaching also comes with a lower general number of sets.  

“If you’re able to do 20 sets of high-rep training, it’s not intense enough, ” Hill notes. He also recommends keeping your eccentrics to two seconds and your rest periods around 90 seconds.  


  • Leg Extension : 3-4 x 12-15, followed simply by a triple drop set with 20-25 reps.
  • Leg Press : 1-3 warm-up units, followed by a triple drop set along with 25-30 repetitions.
  • Dumbbell Walking Lunge : 2 x 20-30 total steps.  
  • Barbell Squat : 2 by 20-25

Notice:   When it comes to technique, Hill recommends that you not really lock your own knees out on leg extensions to keep the load on the quads and help prevent injury.  


Note:   Slope advises which you actively tense your hamstrings and glutes before each set to increase muscular activation while you work.


Note:   Hill emphasizes the importance of working with lifting straps during a back workout like this. You don’t want your grip to end up being a limiting factor.


Take note:   Hill suggests that you avoid locking out your elbows around the pressing movements to ensure that the tension of the particular weight remains on your pecs.  


Note:   Hill stresses the significance of the mind-muscle connection on shoulder movements. A person shouldn’t be afraid to work with less weight if this helps you feel your delts more.


  • Cable Pressdown : 4 x 12-15, accompanied by three or more drop models of 20-25 reps.
  • Dip : 3 pieces to failure with the most reps possible.
  • Overhead Cable Extension : 3 fall sets associated with 20-25 repetitions.

Note:   You should minimize shoulder movement during these exercises since much as possible in order to isolate your triceps, Slope says.


  • Barbell Curl : four x 12-15, followed by 3 drop sets of 20-25 reps.
  • Preacher Curl : 3 x 20-25
  • Straight Bar Cable Snuggle : several drop sets of 20-25 reps.

Notice:   To increase biceps engagement, maintain your upper arms tucked to your own sides plus externally rotate your wrist as much as possible.


  • Seated Calf Raise : 4 by 12-15
  • Leg Press Calf Increase : 3 or more drop units of 20-30 reps.
  • Seated Calf Raise : 3 fall sets associated with 20-30 repetitions.

Note:   Hill stresses that will you shouldn’t bounce your ankles at the bottom of your own reps, to prevent elastic assistance from the Achilles tendon.  

When it comes in order to intensity , Hill’s Y3T plan is not for the faint of heart. While most intensity-based parameters meant for hypertrophy would have you slowing down or approaching failure approximately 80% of the way through your set, Slope says that you ought to hit that will breakpoint a lot sooner within a Y3T workout:

“By approximately half way by means of [the set], you need to be reduced to getting to use rest-pause, ” he or she says.  

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With that in thoughts, if you’re going to dabble in Y3T, you might consider bringing a teaching partner along with you both for safety and to help with motivation if needed.  

May the Mass Be With You

It’s hard in order to make a stronger endorsement associated with Hill’s Y3T training compared to simply recognizing what he’s done for an athlete like Bend Lewis. Lewis has won an astonishing  seven consecutive Mr. Olympia 212 titles, along with various other accolades over the course of his career. When this comes to getting a career bodybuilder in stage-winning shape , Hill is a force to be reckoned with.

For the layperson physique enthusiast, the value of Y3T is less clear. The particular programming can be extreme, the particular reps are usually high, and the prescribed intensity isn’t for that faint of heart. Additional, many associated with Hill’s claims regarding the physiological effects of Y3T are yet to become corroborated by credible research.

That will doesn’t mean Y3T isn’t worth the shot, though. It’ll burn like hell and probably teach a person a thing or two about yourself within the bodyweight room.  


1 . Damas, F., Phillips, S. M., Lixandrão, M. E., Vechin, Farrenheit. C., Libardi, C. A., Roschel, H., Tricoli, V., & Ugrinowitsch, C. (2016). Early opposition training-induced increases in muscle mass cross-sectional area are concomitant with edema-induced muscle inflammation. European journal of applied physiology ,   116 (1), 49–56.  
2. Hansen, B. Farreneheit., Asp, H., Kiens, B., & Richter, E. The. (1999). Glycogen concentration in human skeletal muscle: effect of prolonged insulin and glucose infusion.   Scandinavian journal of medicine & science within sports ,   9 (4), 209–213.  
3. Roberts, M. D., Haun, C. T., Vann, C. G., Osburn, T. C., & Young, K. C. (2020). Sarcoplasmic Hypertrophy in Skeletal Muscle: A Scientific “Unicorn” or Resistance Training Adaptation?.   Frontiers in physiology ,   11 , 816.  

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