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NEIL HILLS Y3T 9WEEK TRAINERSAMPLE MEAL PLAN Meal times vary depending on the placement of your daily workouts. Start with Meal 1 upon waking. Structure your preand postworkout meals around exercise.

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The 50-rep technique is simple to understand, but hard to do! It's nothing more than doing an exercise to a total of 50 reps. Now, all 50 reps do not have to be done all in one set—you can do it in 2, 3, even 5 sets. Whatever it takes to get to 50, just do it.

The three groups training with 40, 60, and 80% of their 1RM (about 8–40 repetitions per set) all gained similar amounts of muscle. The group training with 20% of 1RM (about 50–85 repetitions per set) only built half as much muscle.

Anything greater than 20 reps in a set is probably far too many. Performing this many reps in a set will have diminishing returns. If you can easily do more than 20 reps, then the weight you are using is probably too light or too easy to elicit any significant growth.

Week 2 on the Y3T program focuses on the fast twitch muscle fibers (Type 2A), this muscle fiber reacts to lighter weights than week 1 with a rep range of 12 – 16 reps. The science behind the program is you're constantly causing your muscle fibers to adapt to the different rep ranges and weights each week.

Y3T is a nine-week training plan broken up into a trio of three-week microcycles. As you work through each of the three weeks, your focus in the gym shifts from low-rep compound lifting to high-rep isolation work. Week 1 contains mostly compound exercises performed with heavy weights and low reps.

First, a quick definition: “ultra-high” means at least 25, and probably 50-100 reps per set. When you're doing this many reps, I honestly don't think it's crucial to count each and every one. As long as you're in the ballpark and pushing hard, the effects will be the same.

Stretching your fascia with Y3T can help increase your muscles growth potential. Y3T also significantly decreases the risk of injury by easing the strain to the joints by putting the onus directly on the muscle fibers where it should be.

The workout takes the form of a "50-rep challenge," where each of the five exercises is performed for 10 reps. The circuit starts out with the most difficult of the moves, and then gets easier with each subsequent exercise. "Don't stop until you hit 50 reps!" writes Hemsworth in the caption.

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Form Packages
Adoption
Bankruptcy
Contractors
Divorce
Home Sales
Employment
Identity Theft
Incorporation
Landlord Tenant
Living Trust
Name Change
Personal Planning
Small Business
Wills & Estates
Packages A-Z
Form Categories
Affidavits
Bankruptcy
Bill of Sale
Corporate - LLC
Divorce
Employment
Identity Theft
Internet Technology
Landlord Tenant
Living Wills
Name Change
Power of Attorney
Real Estate
Small Estates
Wills
All Forms
Forms A-Z
Form Library
Customer Service
Terms of Service
DMCA Policy
About Us
Blog
Affiliates
Contact Us
Privacy Notice
Delete My Account
Site Map
All Forms
Search all Forms
Industries
Forms in Spanish
Localized Forms
Legal Guides
Real Estate Handbook
All Guides
Prepared for You
Notarize
Incorporation services
Our Customers
For Consumers
For Small Business
For Attorneys
Our Sites
US Legal Forms
USLegal
FormsPass
pdfFiller
signNow
airSlate workflows
DocHub
Instapage
Social Media
Call us now toll free:
1-877-389-0141
As seen in:
  • USA Today logo picture
  • CBC News logo picture
  • LA Times logo picture
  • The Washington Post logo picture
  • AP logo picture
  • Forbes logo picture
© Copyright 1997-2025
airSlate Legal Forms, Inc.
3720 Flowood Dr, Flowood, Mississippi 39232