MISTAKES
TO AVOID
The word intensity is often mis-
placed—but anybody who’s been
trained by me during a Y3T Week 3
workout will confirm that it’s f---ing
intense! Possibly the biggest error
people commit when applying
high-rep training is picking the
wrong weight and going too light.
As a result, they get to around 80% of
the target rep range and start to feel
the burn. That’s not Y3T high-intensity
high-rep training.
By approximately 50% of the
way through the set you should be
reduced to having to use rest-pause.
For instance, if the rep range on the
leg press is 60 to 80 reps, at around
30 reps you’ll need to pause for
a few seconds to recover. From
here you might be doing a handful
of reps at a time, breaking the set
down like this until you’re reduced to
singles. This accurately describes
how each set should feel, a vast
difference to what most people
perceive to be intense high-rep
training. Please make sure you
remember this when using Y3T,
because it will make the differ ence
between your experiencing the
benefits and not.
BICEPS
CALVES
EXERCISE SETS REPS EXERCISE SETS REPS
Barbell Curl 4 12-15 4 12-15
Barbell Curl 3 (dropsets) 20–25 Seated
Calf Raise 3 20–25 Leg Press
Calf Raise 3 (dropsets) 20–30
3 (dropsets) 20–25 Seated
Calf Raise 3 (dropsets) 20–30
Preacher
Curl
Straight-bar
Low-pulley
Cable Cu rl
NOTES: Keep arms tight to the side of torso to
reduce external momentum. Don’t allow
torso-generated momentum to contribute
toward weight lifted. Externally rotate wrist on
dumbbell exercises for more muscle fibre
recruitment.
32
FLEX | MARCH 2018
NOTES: Avoid bouncing at the bottom of each
rep to exclude momentum generated by the
Achilles tendon, improving isolation of the
gastrocnemius/soleus. Use an isometric hold at
the top of each rep to further increase muscle
stimulation.
In essence, high-rep training
should be intense, acute, and
lower in volume. If you’re able
to do 20 sets of high-rep training,
it is not intense enough, I assure
you. Keep the eccentric to two
seconds and the rest period
to 90 seconds. The rep tempo
prescribed for each workout
here ensures that the muscle
is exposed to sufficient time
under tension, creating the
hypertrophic response necessary.
The rest periods ensure that the
muscle fibres and energy
systems are pushed without
experiencing too much rest.
Make sure you’ve eaten all your
meals and are mentally prepared.
You’ll need everything possible
to get through these body-part
workouts.
FINAL REP