The Yoda 3 Training system is the brainchild of IFBB Pro and world renowned bodybuilding guru Neil Hill. The training principles of Y3T as you know them today have been devised over many years, following a journey in search for the perfect muscle stimulation training protocol. Athletes who have used Y3T to huge effect include James ‘Flex’ Lewis, Zack Khan and James Llewellyn.
So what exactly does Y3T entail? Y3T is split over a three to four week period. For the first week you concentrate on heavy compound movements, completing between 6-10 repetitions per set to complete muscle failure. In the second week you use a combination of compound and isolation movements with a repetition range of 10-14 per set. In the third and final week, the approach to each and every muscle group is ‘total annihilation.’ The repetition range for bigger muscle groups such as legs is between 40-80 per set. For the smaller muscle groups such as biceps the repetition range used can be as high as 25.
The fundamental difference between Y3T to any other training system is that in the third week it doesn’t stipulate exactly how many repetitions you need to do, simply because Y3T works on the principle that everyone is different. Y3T is unique from the point of view that it goes against the grain in the third week using very high repetitions which will hammer the slow twitch muscle fibers as well as your fast twitch muscle fibers. This is absolutely critical because slow twitch muscle fibers make up for a huge proportion in muscle mass, therefore by stimulating them you can be sure your capitalizing on your muscles full potential to grow. Furthermore, because of the ultra high repetitions performed Y3T promotes a leaner physique. This is achieved by a significant increase in oxygenated blood travelling through your body which instantly improves nutrient assimilation and the utilization of energy stores. Finally, Y3T significantly decreases the risk of injury be limiting super heavy compound movements to just once every three weeks opposed to every week.
Y3T also focuses on stretching the fascia, which is a collection of connective tissue fibers which wrap around your muscles. The reasoning behind aiming to stretch the fascia is that the fascia can restrict the growth of your muscles by limiting the amount of room available for developing new muscle tissue. Therefore by using Y3T you have the ability to expand your growth potential.
As a final note, it is always vital to remember that not all are born equal therefore each individual will respond better to certain types of training. Therefore by utilizing the Y3T training protocol you are attacking your muscle fibers from every angle possible which will ensure that you are stimulating maximal muscle growth.
Source - http://gasparinutrition.co.uk/y3t-training.html