“Hell week” is another perfect
description of Y3T (Yoda 3 Training),
especially when we’re talking about
Week 3, which has gained an
infamous reputation because of the
high-rep brutality deployed for total
muscle annihilation. This is not just
for “effect” though—high-rep training
within the Y3T cycle is an immensely
potent hypertrophy tool that can
transform a stubborn muscle group
into one that turns heads. In this
bonus FLEX feature, I’m going to
explain the fundamentals of Week 3
of Y3T and how it can help you
achieve the best results of your life.
There’s also a full Week 3
programme to experience for
yourself. Brace yourself, s--- is
about to get serious.
28
FLEX | MARCH 2018
WHY DO
HIGH REPS?
There’s both mechanical and
systematic stress taking place
when your body endures high- rep
training. Muscle fibres are exposed
to new rep ranges that carry a bias
toward sarcoplasmic hypertrophy,
predominately targeting type I
slow-twitch muscle fibres. As
a result, there is an uplift in “cell
swelling,” which correlates with an
increase in sarcoplasmic fluid within
the muscle cell. Another noticeable
hypertrophy-supporting by-product
of high-rep training is a significant
increase in blood flow into the
muscle. The sheath that envelops
the muscle, known as the fascia,
becomes more elastic over time,
equating to more room for growth
within the area. With increased
blood flow also comes better
nutrient transportation and
assimilation, both of which can
support recovery and growth.
Many muscle groups don’t
expand to their fullest potential until
they’re exposed to high-rep training.
This is often due to the fact the
slow-twitch fibres have not been
stimulated adequately. Many clients
of mine report significant increases
Y3T has become
synonymous with
adjectives pertaining
to extreme intensity.