100 FLEX | JUNE – JULY 2017
This workout, designed by
Neil Hill, is a sample Week 2 leg
day. A typical Y3T three-week
cycle might include rep ranges
of 6-12 in Week 1 and 25-80 in
Week 3, collectively targeting
all three types of muscle fibres
(Type 1 slow-twitch, Type 2a
fast-twitch and Type 2b
fast-twitch).
All reps in this workout are
performed with full ranges
of motion.
Eccentric (negative) portions
of all reps are done at a three-
second count.
Rest-pauses are used as
necessary by Lewis to achieve
prescribed rep counts and
maximise muscle fibre
breakdown.
Y3T NOTES
LEG PRESS