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Y3T: Week 2, Day 11, Back And Biceps

If you made it through your workout yesterday, there's no reason today won't be just as successful. Back, biceps, boom!

Flex Lewis didn't get to the top of the podium by leaving stones unturned. He hits every workout with maximum force. He lifts heavy, works hard, and trains beyond failure.

With the help of Neil Hill, Flex has turned his back into a mountainous landscape. His biceps are bigger than pythons. Think you can keep up with the big boys?

Neil Hill's Y3T Trainer: Back and Biceps Workout

Watch The Video - 19:57




When it comes to Y3T, stretching is the difference between muscle growth and calling a workout early. Flex Lewis and Neil Hill have advocated for many years that stretching between sets opens up the fascia to allow more oxygen and nutrients into the working muscle.

This has allowed Flex to grow muscle injury-free. Most people neglect stretching and fail to realize that serious muscle gains come from proper stretching, even if it's only 10 minutes before and after training.

Week 2: Back + Biceps

Pro Tips

Wide-Grip Lat Pulldown ///

Don't fatigue the muscle during warm-ups. Instead, focus on full range of motion and increase the weight slightly on the second warm-up set.

Keep your back contracted at all times. Maintaining an arch in the back keeps it contracted, which puts greater stress and loads on the muscle fibers you're trying to hit.

Bringing the muscles to failure is the primary objective during your working sets. Stay in control of the movement through the negative portion to get the most from every rep.

T-Bar Row ///

This exercise is great for muscle growth because it hits key areas of the back through different portions of the movement. You won't need a spotter for this exercise, but you will need to incorporate a rest-pause method and have someone hold the weight at the top of the pause to take some of the pressure off.

T-bar rows require extra rest time because the diaphragm encloses when you come up, which significantly cuts off oxygen flow. Don't be afraid to take 20-to-30 seconds of extra rest between sets.

Low-Pulley Cable Row ///

Just like a lat pull-down, you want to keep an arched back with a stretch at the bottom and a hard contraction at the top. As you come to the bottom, you'll get a stretch throughout the upper back at every attachment point.

Utilize a rest-pause to gather your thoughts by leaning back and taking stress off the back for a few seconds. This allows you to maintain intensity to hit the outer, inner, and lower muscle fibers in the back, making it an excellent all-around movement for building muscle mass.

Rack Pull Deadlift ///

This exercise is typically the heaviest. Use a slight semi-bounce at the bottom of the move to create needed momentum. This is not cheating - it's doing what's necessary to move serious weight while maintaining control and avoiding injury.

Standing EZ-Bar Biceps Curl ///

Make sure you're always in control of the weight by squeezing and contracting at the top, and resisting the weight on the way down.

Resisting the weight on the way down and slowing the tempo puts more stress directly on the biceps -- the muscles you're trying to hit. You're trying to build muscle, not necessarily strength.

Standing Alternating Biceps Curl ///

You're shooting for 12-to-14 repetitions. You may be able to do a few more or less, but make the necessary changes going into the next working set to keep things in the desired rep range. Put the same intensity into every set.

Remember, no matter how much effort you put into the second and third sets, you may not get to the targeted rep range. Dropping the weight still equates to the same gains and activates the same fibers that you're trying to hit.


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sticky_wicket

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sticky_wicket

Heed the advice Flex gives on stretching.
It is one of the simplest and most underutilized aspects of training. Not only will in help activate muscle growth by stressing the fascia but it will also help prevent injury.

Jun 5, 2012 3:18pm | report
 
Vasils

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Vasils

Hardcore Workout!

Jun 8, 2012 5:03am | report
 
TARIKKK06

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TARIKKK06

Why he doesn't include a bicep long head exercise?

Jun 9, 2012 2:46am | report
 
Greg2124

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Greg2124

what the hell is a biceo long head, you have inner head n outer

Mar 31, 2013 12:33pm | report
101PeteN

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101PeteN

would these principles really increase mass or not?

Jun 16, 2012 2:51pm | report
 
ewell7

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ewell7

I'm loving this program! I'm only a week into it and I am sore every day! Thank you Neil Hill!

Jun 20, 2012 11:31pm | report
 
cj4405

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cj4405

This will be my 2nd week in and WOW loving the feel in and outta the gym, The first week I was sore as all hell, I could barely walk down my stair 2 days after legs, this week my legs arent as sore and my chest and tris are really feeling it, I rested to taday and ready for tomorrow back and bis. If you scroll ahead to week 4 or 6 he incroprates more excrises and different ways to hit different muscles I have been following flex for a while and i love his work outs.

Jun 27, 2012 1:58pm | report
 
cj4405

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cj4405

Wow just loved this work out ,,, I did change up one thing I did machine preacher instead of the ex bar today I just wanted to switch it up And **** it through me for a loop once I got to D-bells wow my arms were full and wanted to explode through the skin. CAN'T WAIT TO HIT SHOULDERS AND CALFS TOMORROW

Jun 28, 2012 7:05pm | report
 
Devan13

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Devan13

Oh man my back is sore!!! In a place it's never been sore before, like the backside of the traps. Must be that T-bar row. Did it with a BB back up to the corner of my living room. Nice!!!!

Jul 26, 2012 12:10pm | report
 
flute142

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flute142

wasnt able to do the rack pulls. Went and did hyperextentions with added weight. the T-bar rows are my favorite. I love the feel I get.

Sep 2, 2012 10:45pm | report
 
Benito18

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Benito18

bah hah, flex doing the rack pulls kinda looks like my old curling form before i actually figured out correct form

Sep 16, 2012 10:06pm | report
 
ACH1LLES

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ACH1LLES

why do they never say if the biceps is 12-14 per arm or total

Oct 8, 2012 11:04am | report
 
asalazar23

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asalazar23

I need someone saying "come on, good! come on!" so i can lift that heavy haha

Jan 16, 2013 6:38pm | report
 
Chemdog1ID

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Chemdog1ID

has anyone gotten an answer on what the wait time between sets is? I keep hearing you can add a few seconds here or there but they don't say what the wait time actually is...

Jan 17, 2013 12:57pm | report
 
MoridinBG

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MoridinBG

Normally is around 1min and max 2 min. So i gues it is 1 min 20, 30 sec

Mar 8, 2013 2:39am | report
Delinho

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Delinho

I have a question..there is not workout's for abs on this program?

Apr 16, 2013 2:02pm | report
 
rcclaffe

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rcclaffe

"that's perfect form" on the low cable rows?

May 1, 2013 5:50am | report
 
zv1977

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zv1977

great program....really changing things in me after 18 years of trainings i feel something new in my muscles like the virgin hurt in muscels in the first trainings

Mar 20, 2014 12:23pm | report
 
zv1977

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zv1977

great program....really changing things in me after 18 years of trainings i feel something new in my muscles like the virgin hurt in muscels in the first trainings

Mar 20, 2014 12:23pm | report
 
zv1977

Rep Power: 0

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zv1977

great program....really changing things in me after 18 years of trainings i feel something new in my muscles like the virgin hurt in muscels in the first trainings

Mar 20, 2014 12:23pm | report
 
zv1977

Rep Power: 0

  • rep this user
zv1977

great program....really changing things in me after 18 years of trainings i feel something new in my muscles like the virgin hurt in muscels in the first trainings

Mar 20, 2014 12:23pm | report
 
geearf

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geearf

I must be missing something (and not trying to be negative...) but it seems to me like Flex' body keeps moving during the biceps exercises. Why is that considered good posture? (Judging by the size of his arms against mine, I'm sure he's correct, I just don't get why)

Jun 12, 2014 10:16pm | report
 
egoatdoor

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egoatdoor

I started the program a couple of weeks ago after using FST-7 for several months and this too is really good. I am keeping to my normal split however instead of the chest/tris and back/bis routine because I have never had success working those parts together. My arm muscles cannot be pre fatigued for me to work them properly. I am working bis with chest and tris with shoulders. The back workout is really good and it IS exhausting. My gym is not set up to do rack pulls so I am doing full deadlifts instead.

Oct 13, 2014 1:47pm | report
 
Showing 1 - 23 of 23 Comments

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