Y3T Coaching Defined — Is Coach Neil Hill’s Bodybuilding Exercise Muscle Magic?

Dimension issues not…apart from when it does. Y3T, or “Yoda-3-Coaching”, is the brainchild of famend bodybuilding coach Neil “Yoda” Hill. Hill — whose teaching pedigree incorporates names like Flex Lewis, William Bonac, and Zach Khan — developed Y3T as a way of rising critical quantities of muscle by means of brutish exercises centered round excessive repetition counts.

You might already learn about Y3T, whether or not it was handed alongside to you by your exercise companion or having stumbled upon it by mere probability. Both means, earlier than you dive into any pre-written plan, you ought to be armed with the information to succeed at it.

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Is Hill a wizard within the weight room, or is Y3T extra insanity than genius? Here is the thin on how Y3T may assist get you jacked.

What Is Y3T Coaching?

There are many unverified templates floating round on-line that declare the Y3T identify. Nonetheless, you possibly can solely make certain you are getting the tried-and-true model from the person himself. In a promotional article for Muscle and HealthHill laid out how he designed Y3T and what, in his thoughts, makes it so profitable.

Y3T is a nine-week coaching plan damaged up right into a trio of three-week microcycles. As you’re employed by means of every of the three weeks, your focus within the gymnasium shifts from low-rep compound lifting to high-rep isolation work.

  • Week 1 incorporates largely compound workout routines carried out with heavy weights and low reps.
  • Week 2 is a mixture of heavy compound coaching and a few supplemental high-rep isolation work.
  • Week 3 is nearly solely isolation work and really high-rep, prolonged units.

Make no mistake — when Hill says excessive repetitions, he means it. Y3T has you are taking a number of units and workout routines properly past the 20-rep mark throughout its third week, guaranteeing that your muscle mass are burned to a crisp by the top of every session.

What the Science Says

In Hill’s phrases, the magic of Y3T largely includes inducing giant quantities of sarcoplasmic hypertrophy. For the uninitiated, hypertrophy — the organic course of that generates muscle progress — is mostly thought of to have two distinct parts.

Myofibrillar hypertrophy is the results of your precise muscle fibers thickening as a response to exterior resistance. Conversely, sarcoplasmic hypertrophy is a phenomenon during which the sarcoplasm (the fluid that fills the area inside a sheath of muscle) swells and volumizes.

Hill notes that Y3T will result in visible modifications inside a couple of weeks. Nonetheless, a lot of what he conflates as professional muscle acquire could also be the results of localized and transient edema. Short-term muscular swelling is a standard byproduct of intense resistance coaching, particularly in new trainees. (1)

Additional, Hill additionally endorses Y3T’s means to induce progress by encouraging excessive quantities of glycogen to exist inside muscle tissue, serving to it to look extra swollen and full. Nonetheless, most analysis supposes that, even beneath excessive medical circumstances, excessive glycogen concentrations are non permanent at greatest. (2)

Nonetheless, a 2020 narrative evaluation on the matter did acknowledge that sarcoplasmic hypertrophy Could be doable in people because of resistance coaching. The researchers famous that rather more information is required earlier than it may be convincingly argued as one thing value pursuing. (3)

So, does Y3T have the backing of the scientific group at giant? Not precisely. Is Hill’s real-world business experience and a long time of bodybuilding expertise on the highest ranges nonetheless value one thing? It positive is.

Who Ought to Strive Y3T Coaching

Y3T in all probability is not your best option for each single gymgoer on planet Earth. Nonetheless, Hill’s pain-inducing coaching type is common within the ranks of great bodybuilders the world over. You do not have to personal posing trunks or a professional card to present it a whirl, although.

Intermediate to Superior Bodybuilders

Devoted physique fans are among the many greatest candidates for Y3T coaching. As a bodybuilding coach (and former competitor earlier than a knee harm compelled him to discover a solution to acquire muscle with out lifting heavy on a regular basis), Hill’s strategy to resistance coaching facilities completely on including muscle.

Y3T’s total design displays that aim. A mixture of heavy and lightweight “pump work”, workout routines pushed to their restrict, and heaps of focused isolation work all make Y3T a strong selection for muscle-minded gymgoers.

Be aware, although, that the sheer depth of this system makes it considerably inaccessible for learners. If you’re simply beginning out, you’ve got no motive to depend on intricate coaching kinds or complicated applications. You additionally may not be capable to tango with the pains of the work in a secure method.

These Wanting For a Change

If you happen to’ve bought a couple of years of coaching expertise beneath your belt, there is no hurt in giving Y3T a go, particularly if certainly one of your principal targets within the gymnasium is hypertrophy.

Hill’s strategy to periodization is not groundbreaking. Loads of common applications start by growing one high quality or specializing in one space and shift in the direction of totally different set or rep schemes in a while. Nonetheless, Y3T takes the idea of “excessive reps” about so far as it will possibly go. For that alone, it earns factors as a breath of recent air within the gymnasium.


Going to the gymnasium is not about beating your self to a pulp for its personal sake. Nonetheless, there’s one thing to be mentioned for gritting your enamel and buckling down on a program that guarantees to make you query how robust you actually are.

Since there are extra methods to check your bodily limits than seeing how a lot weight you possibly can elevate for one rep, you would possibly take into account giving Y3T a go if solely as a barometer of your ache tolerance.

man performs t-bar row
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Hill guarantees that the fruits of every microcycle will likely be excruciating. There is not any disgrace in eager to rise to that problem, merely to see in the event you can can.

Diet for Y3T Coaching

As with every good bodybuilding program, you possibly can’t anticipate to reap the positive factors of Y3T in the event you slack off within the kitchen. Correct vitamin is vital for all gymgoers, physique-oriented or in any other case. If you happen to’re operating Y3T particularly, it’s best to have a particular recreation plan from the get-go.


Hill says that it’s best to have had at the least one full meal in your stomach earlier than embarking on a Y3T exercise. That is probably of upper significance throughout Week 2 and three specifically, when the extraordinarily excessive variety of repetitions would require you to be well-fueled earlier than you begin.


Any heavy or intense coaching session would possibly name for some mid-workout vitamin. If you happen to’re working with extraordinarily lengthy units of excessive repetitions, you could have much more of a motive to get some intra-set energy in.

Though Hill notes that it’s best to preserve your relaxation occasions brief throughout Y3T, you may in all probability nonetheless have sufficient time to sip on a sugary drink or eat a meal substitute bar that may inject some much-needed carbohydrates to gasoline your subsequent few units. That mentioned, it is not obligatory.


Your strategy to post-workout vitamin is identical beneath Y3T as every other coaching plan. To maximise your restoration potential, you want at the least some protein in an inexpensive time following your exercise, and a few carbs might assist as properly.

Diligence about your post-workout vitamin may even be sure that you get better adequately and may proceed by means of the Y3T program with out having to take a untimely break.

Pattern Y3T Coaching Program

Understandably, Hill’s Y3T coaching plan is not available on-line in full. That mentioned, he has outlined a pattern Week 3 that elegantly shows what he actually means by “high-rep coaching.”

Under is an instance of what the set-rep scheme for every physique half would possibly appear like through the third week of a Y3T microcycle. Hill notes that true high-rep coaching additionally comes with a decrease total variety of units.

“If you happen to’re in a position to do 20 units of high-rep coaching, it is not intense sufficient,” Hill notes. He additionally recommends retaining your eccentrics to 2 seconds and your relaxation intervals round 90 seconds.


  • Leg extension: 3-4 x 12-15, adopted by a triple drop set with 20-25 reps.
  • Leg press: 1-3 warm-up units, adopted by a triple drop set with 25-30 reps.
  • Dumbbell Strolling Lunge: 2 x 20-30 whole steps.
  • Barbell Squat: 2 x 20-25

Be aware: Relating to approach, Hill recommends that you do not lock your knees out on leg extensions to maintain the load on the quads and assist forestall harm.


Be aware: Hill advises that you simply actively tense your hamstrings and glutes earlier than every set to extend muscular activation when you work.


Be aware: Hill emphasizes the significance of working with lifting straps throughout a again exercise like this. You do not need your grip to be a limiting issue.


Be aware: Hill suggests that you simply keep away from locking out your elbows on the urgent actions to make sure that the stress of the load stays in your pecs.


Be aware: Hill stresses the significance of the mind-muscle connection on shoulder actions. You should not be afraid to work with much less weight if it helps you are feeling your delts extra.


  • Cable Pressdown: 4 x 12-15, adopted by 3 drop units of 20-25 reps.
  • Dip: 3 units to failure with essentially the most reps doable.
  • Overhead Cable Extension: 3 drop units of 20-25 reps.

Be aware: It’s best to reduce shoulder motion throughout these workout routines as a lot as doable to isolate your triceps, Hill says.


  • Barbell Curl: 4 x 12-15, adopted by 3 drop units of 20-25 reps.
  • Preacher Curl: 3 x 20-25
  • Straight Bar Cable Curl: 3 drop units of 20-25 reps.

Be aware: To extend biceps engagement, preserve your higher arms tucked to your sides and externally rotate your wrist as a lot as doable.


  • Seated Calf Elevate: 4 x 12-15
  • Leg Press Calf Elevate: 3 drop units of 20-30 reps.
  • Seated Calf Elevate: 3 drop units of 20-30 reps.

Be aware: Hill stresses that you simply should not bounce your ankles on the backside of your reps, to forestall elastic help from the Achilles tendon.

Relating to depth, Hill’s Y3T plan is not for the faint of coronary heart. Whereas most intensity-based parameters for hypertrophy would have you ever slowing down or approaching failure roughly 80% of the best way by means of your set, Hill says that it’s best to hit that breakpoint a lot sooner in a Y3T exercise:

“By roughly half means by means of [the set]you ought to be diminished to having to make use of rest-pause,” he says.

woman performs lateral raise
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With that in thoughts, if you are going to dabble in Y3T, you would possibly take into account bringing a coaching companion with you each for security and to assist with motivation if wanted.

Could the Mass Be With You

It is exhausting to make a stronger endorsement of Hill’s Y3T coaching than merely recognizing what he is carried out for an athlete like Flex Lewis. Lewis has gained an astonishing seven consecutive Mr. Olympia 212 titles, together with varied different accolades over the course of his profession. Relating to getting a profession bodybuilder in stage-winning form, Hill is a pressure to be reckoned with.

For the layperson physique fanatic, the worth of Y3T is much less clear. The programming is excessive, the reps are excessive, and the prescribed depth is not for the faint of coronary heart. Additional, lots of Hill’s claims relating to the physiological results of Y3T are but to be corroborated by credible analysis.

That does not imply Y3T is not value a shot, although. It’s going to burn like hell and doubtless train you a factor or two about your self within the weight room.


1. Damas, F., Phillips, SM, Lixandrão, ME, Vechin, FC, Libardi, CA, Roschel, H., Tricoli, V., & Ugrinowitsch, C. (2016). Early resistance training-induced will increase in muscle cross-sectional space are concomitant with edema-induced muscle swelling. European journal of utilized physiology, 116(1), 49-56.
2. Hansen, BF, Asp, S., Kiens, B., & Richter, EA (1999). Glycogen focus in human skeletal muscle: impact of extended insulin and glucose infusion. Scandinavian journal of medication & science in sports activities, 9(4), 209-213.
3. Roberts, MD, Haun, CT, Vann, CG, Osburn, SC, & Younger, KC (2020). Sarcoplasmic Hypertrophy in Skeletal Muscle: A Scientific “Unicorn” or Resistance Coaching Adaptation?. Frontiers in physiology, 11816.

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