Dragon's Dare - Tails Of The Dragon - EP.5
Y3T: Welcome to Hell
Through gritted teeth, Ive just shuddered out the final rep of my second set of leg presses with 200kg on the machine. Collapsing back in the chair in a daze of despair and exhaustion, my heart pummels 150bpm shockwaves through my exhausted body. Its not pretty. I feel wrecked.
My vision is blurred, but I can just make out my PT, Andy Vincent, walking over to the rack and picking up two 25kg plates. Hes going to put on more weight. I feel slightly sick. This is not possible. Ninety seconds of rest rapidly withers to nothing, and it begins again.
Ok, last set for this move, chirps Andy, oblivious to or, more likely, ignoring my pathetic state. Lets do it!
The next 50 seconds of my life transport me to somewhere Ive never been before in a gym. By rep five my life force feels utterly spent. As Andy leans on the foot plate to help me through the final three reps I can hear my own yelps as my brain does battle with my body. Conscious thoughts have been obliterated by the intense neural activity required to fire the maximum number of muscle fibres to their absolute limit.
Welcome to Y3T. Welcome to hell.
OK, OK its not actually hell. Its painful for sure, but its the addictive kind of pain like running at your limit in a 10K race. The kind that you desperately want to escape at the time and yet soon start to crave once its over. Even as my mind begins to function normally again, I can tell Ill soon be eager for more of this.
Nice walk! Andy laughs as we move to the next exercise. With quads and glutes drained of all strength and coordination, my spent lower limbs are flopping around like a newborn giraffes. Next stop: lunges with dumbbells supersetted with leg extensions. 'Agonising' doesnt even come close.
Were now into week two of my first phase of Y3T training. Y3T, as anyone familiar with bodybuilding will tell you, is Neil Hills renowned training regime designed to blast your muscles from all angles and stimulate maximum strength gains and growth.
The weeks cycle as follows:
Week 1: Compound moves, high weight, 6-8 reps
Week 2: Similar moves, similar weight, 10-12 reps
Week 3: More isolated moves, 12-15 reps
To those in the know, week 3 is fondly referred to as total annihilation. Looking forward to that next week then
The basic idea behind Y3T is to continuously challenge and shock your muscles with different moves and rep ranges, maximising the number of muscle fibres that are that hit (fast-twitch fibres in the low-rep phases and slow-twitch fibres in the high rep phase).
The training also targets and stretches the fascia tissue that encases the muscles effectively making more space for your muscles to grow into.
Plus, by spending a week on higher reps and lower weight, you not only obliterate your slow-twitch fibres, but you also help to avoid the potential injuries that can be provoked by lifting all-out, week after week.
Next week Ill fill you in on what total annihilation feels like. And well have an interim weigh-in to check progress, too.
Y3T: Week 2 Leg Session
Do three sets of 8-10 reps of each exercise, with 90 seconds rest between each set. Lift over one second and lower over four. Click on each exercise for a video guide on how to perform it.
Video: Never Skip Leg Day - Tails Of The Dragon - Ep. 3
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