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Page 2

Y3T Training Guide

This eBook is brought to you by world leading bodybuilding coach, Neil Hill. Today, Neil is head coach of
Team BSN, Team GASP, featured writer to FLEX magazine USA. Neil is also trainer to athletes including 3 X
212 Mr. Olympia Flex Lewis, global fitness superstar Steve Cook and IFBB Pros William Bonac and Steve Kuclo
to name a few.

Today Neil is regarded as one of the most sought after coaches in the world of bodybuilding and has
actually gained recognition in other arenas, having been hired for over 2 years by various celebrities and
VIPs from around the world to get them into shape for movies and TV shows.

Also contributing greatly to this eBook is Dr. Paul Rimmer who joined Team Y3T in 2014 as “Head of
Sciences.” Within his time at Team Y3T Dr. Rimmer has worked very closely with Neil Hill to create what is
regarded as one of the most advanced online distance learning courses in the world of fitness, under the
Neil Hill Academy. The course spans across 13 modules, and is taught online over 6 months.

Dr. Paul Rimmer is also an avid speaker having presented his research at several of the UK’s leading

In terms of his academic credentials Dr. Rimmer is a PhD graduate from Cardiff University in Healthcare
Sciences. Dr. Rimmer specialised in how injury, surgery and rehabilitation effect biomechanical outcomes
in those with anterior cruciate ligament rupture, and worked with specialist imaging analysis for assessing
long term knee health in this population.

Dr. Rimmer’s time at university has covered many areas important to health and fitness, including nutritional
biochemistry, sports physiology, anatomy, psychology and strength and conditioning principles.
Outside of academic learning Dr. Rimmer has read and written on many subjects related to physiology and
has a huge interest in endocrinology, cell signalling and the effect of sports supplements.

Dr. Rimmer’s passion both professionally and privately is bodybuilding and strength training, having
competed as an amateur bodybuilder and presently in training for his first powerlifting contest at the end
of 2015. He has submersed himself in bodybuilding and strength training culture and exposed himself to
many ideas and methods and has endeavoured to understand from a scientific perspective the practices
employed for gaining muscle, strength and losing body fat.

Dr. Rimmer believes that a combination of scientific knowledge and others experience is the best way to
provide the most complete picture of the most effective methods available today, especially when
considering the limited amount of research into competitive bodybuilders resistance training methods
nutritional requirements that exists in the present day.

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Y3T Training Guide

Y3T is possibly the most challenging training system that you will encounter, owing to the levels of
intensity it involves (which are strategically planned to be deliberately overloading) and the training
rotation it requires. These elements of Y3T mean that you are constantly dealing with new stress factors
when training which will, in my opinion, equate to a hormonal reaction. This hormone reaction will
encourage testosterone and another key hormone, growth hormone, production to increase. As a real life
testimony to this, I have worked with a significant number of clients who have suffered with low sex drives
for a long period of time, owing to low testosterone production. Following their choice to starting working
with me and using the Y3T system, they report back that their sex drive is thriving again. It’s important to
note that this has involved having a consistent, good diet in place as well. However, I firmly believe this style
of training has been a big factor in these improvements.

Testosterone and growth hormone are responsible for promoting muscle growth, recovery and even fat loss.
What is of particular interest, here, is how our training might affect our testosterone and growth hormone

Growth Hormone

“Growth Hormone comes in many isoforms, these isoforms have a slight difference in their structure,
determining its specific functions in the body; certain types of isoform have been demonstrated to
show increased levels in response to acute bouts of exercise, especially resistance training. Elevations in
growth hormone have been demonstrated in both males and females and seems to last for a period of
around 30 minutes until returning to basal levels.

As with testosterone, training intensity and volume and the size of the muscle being exercised appear to
positively influence GH production. The type of muscle contraction also seems to influence GH release,
with eccentric contractions seemingly increasing GH when compared to other muscle contraction types,
and as we’ve discussed previously Y3T is big on focussing on the muscle in the eccentric portion of the
repetition (Kraemer and Ratamess, 2005).

An association with lactic acid accumulation also appears to exist, therefore the volume of exercise done
at appropriate intensities to stimulate high levels of lactate should be considered to illicit maximum
GH response. Repeated exposure of increased GH caused by resistance training is important for muscle
hypertrophy, especially through satellite cell proliferation of myonuclei, numbers of which have been
shown to correlate with hypertrophy of both type 1 and type 2 muscle fibres
(Kraemer and Ratamess, 2005).

GH stimulates the release of insulin like growth factor 1 (IGF-1) at a time periods of 6-9 hours after
release and is responsible for many of the actions of GH on muscle tissues. IGF-1 is also released in the
acute phase after resistance training from the stimulated muscle tissue itself in the form of mechano
growth factor (MGF). This is released as a response to tension on and contraction through the muscle.
This has a marked effect on increasing muscle protein synthesis, helping in generating a hypertrophic
adaptation (Kraemer and Ratamess, 2005).

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Y3T Training Guide

IGF-1’s name (Insulin like Growth factor 1) is derived due to its molecular similarity to insulin. It also has
the capacity to bind and activate to insulin receptors on cells, and all be it at a much lower level allowing
for some of the actions that insulin performs to take place (Kraemer and Ratamess, 2005).”
Dr. Paul Rimmer

This body of evidence really highlights to you the importance of eccentric loading when you train which is
why I place great emphasis on controlling the negative part of the repetitions, with Y3T. As you know there
are different time phases I prescribe for eccentric phases depending on the week, exercise and other
important factors. However, the fact remains this is a very important point to take home and this science
really reiterates the fact!


“Insulin is without doubt the most anabolic hormone in the body. Insulin is referred to as a ‘storage’
hormone and it plays a significant role in muscular hypertrophy and fat loss, which makes it a very
important hormone to consider. Insulin can be regulated and manipulated through diet with great
success. Resistance training can also have beneficial effects on insulin sensitivity improving how the
body’s cells ‘see’ and responds to carbohydrate leading to increased muscle gain and glycogen stores
with a reduced likelihood of carbohydrates being stored as unwanted body fat
(Burghout and Keizer, 2000).

When lifting weights with enough intensity we can up-regulate the output of a group of proteins known
as GLUT4 proteins, which are carbohydrate transporters (Lund et al., 1995). These transporters open up
channels in phospholipid cell membranes, that allows water soluble nutrients such as glucose and amino
acids, that cannot pass into the cells unassisted, to enter the muscle cells to restore glycogen and build
muscle (Lund et al., 1995).

As a result, during exercise and immediately post-exercise, it is possible to improve insulin sensitivity
and potentially to create an opportunity to feed the body for growth. This isn’t necessarily the “anabolic
window” (as it has been coined (Ivy & Portman, 2004) but simply a time where the body is better primed
to utilise carbohydrates and protein. For certain individuals they will be better fuelled in their workout as
a result.” Dr. Paul Rimmer

I’m very thorough when it comes to planning and I have always aimed to tick every box with Y3T. The
hormonal impact from weight training will be more significant for some individuals, compared with others.
However, across the board, I’ve found it to be extremely powerful - and in real-life practice, it has shown to
be effective. Fundamentally this is a very crucial part of the puzzle because ultimately promoting the natural
production of anabolic hormones within the body is going to have a broad range of benefits on your results
and the time it takes to see them.


That brings the science of Y3T to an end. Although you have gone through this section I want you to revisit
this and digest each part properly, paying special attention to the references Dr. Rimmer has made to
specific key scientific points. The reality is from my experience by understanding something you are going
to be more likely to apply it (because you appreciate the importance of it) and secondly, if you are really
interested in seeing faster results (or help your clients!!) understanding WHAT is happening means that you
can make the right changes at the right time. Don’t just skim through the science of Y3T, revisit it and learn it

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Y3T Training Guide

Kadi, F et al. (2000) The Expression of Androgen Receptors in Human Neck and Limb Muscles. Effects of
Training and Self-Administration of Andrigenic-Anabolic Steroids. Histochemistry and Cell Biology. Vol.

Kraemer, W.J et al. (2002) Resistance Training for Health and Performance. Current Sports Medicine Reports.
Vol. 1,165-171

Kraemer, W. J (1994) General adaptations to resistance and endurance training programs. In T. Baechle (Eds.),
Essentials of strength training and conditioning (pp. 127-150). Champaign: Human Kinetics.

Kraemer, W. J and Zatsiorsky, V. M (2006). Science and Practice of Strength Training. Champaign, IL: Human
Kinetics. p. 50.

Kramer, W.J and Ratamess, N.A (2005) Hormonal Response and Adaptations to Resistance Exercise and Train-
ing. Journal of Sports Medicine. Vol. 35, 339-361.

Lund, S, Holman G. D, Schmitz, O and Pedersen, O. (1995) Contraction stimulates translocation of glucose
transporter GLUT4 in skeletal muscle through a mechanism distinct from that of insulin. Proceedings of the
National Academy of Science U.S.A. Vol. 92(13), 5817-5821.

Mitchell C. J et al. (2012) Resistance exercise load does not determine training-mediated hypertrophic gains
in young men. Journal of Applied Physiology. Vol. 113(1), 71–77.

Narici, M et al. (1996) Human Quadricpes Cross-Sectional Area, Torgu and Neiral Activation During 6 Months
Strength Training. Acta Physiol Scand. Vol. 157, 175-186.

Roman, W.J et al. (1993) Adaptations in Elbow Flexors of Elderly Males After Heavy Resistance Training. Jour-
nal of Applied Physiology. Vol. 74, 750-754.

Simoneau , J.A and Bouchard, C (1989) Human variation in skeletal muscle fiber-type proportion and en-
zyme activities. American Journal of Physiology - Endocrinology and Metabolism. Vol. 257(4), 567-572.

Schoenfeld, B.J (2010)The mechanisms of Muscle Hypertrophy and their Application to Resistance Training.
Journal of Strength and Conditioning Research. Vol. 24(10), 2857-2872.

Schuenke, M.D, Mikat, R.P and McBride, J.M (2002) Effect of an acute period of resistance exercise on excess
post-exercise oxygen consumption: implications for body mass management. European Journal of Applied
Physiology. Vol. 86 (5): 411-417.

Tamari, K et al. (2006) Ethnic, gender and age related differences in femorotibial angle, femoral antetorsion,
and tibiofibular torsion: Cross-sectional study among healthy Japanese and Australian Caucasians. Journal
of Clinical anatomy. Vol. 19 (1), 59-67.

Tracy, B et al. (1999) Muscle Quality: Effects of Strength Training in 65-75 year old Men and Women. Journal
of Applied Physiology. Vol. 86, 195-201.
Willmore, J.H and Costill, D.L (1994) Physiology of Sport and Exercise. Champaign (IL): Human Kinetics.

Page 82

I wanted to Thank You for purchasing the Official Y3T E-book.
I hope that it gives you a great insight into furthering your performance in the gym.

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