Y3T: Neil Hill's 9-Week Hardcore Video Trainer Training Overview

Neil Hill's battle-tested system achieves maximum muscle gain by cycling intensities, rep ranges and rest pauses. Attack body adaptation!

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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.

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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.

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 6-10 range.

During Week 2 of Y3T, Type 2A fast-twitch fibers are in the crosshairs. This fiber type responds well to lighter weights in the 12-16 rep range.

Finally, during Week 3 of Y3T, Type 1 slow-twitch fibers get smacked around. 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 (for biceps) all the way up to 100 (for legs).

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.


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.

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