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How to do the FST-7 workout?

A Typical FST-7 workout 1) Flat bench barbell press: 4 sets of 8 12 reps. 2) Incline dumbbell press: 4 sets of 8 12 reps. 3) Push-ups: 4 sets of 8 12 reps. 4) Incline cable flyes: 7 sets of 8 12 reps.

What is week 3 of Y3T?

Week 3 is the big and intense week that Neil calls Total Annihilation where you use many different techniques and movements to exhaust the muscle group in a short amount of time with little rest in between the sets.

What is week 3 of Y3T?

Week 3 is the big and intense week that Neil calls Total Annihilation where you use many different techniques and movements to exhaust the muscle group in a short amount of time with little rest in between the sets.

y3t workout plan pdf

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What are super high reps for muscle growth?

Research and years of training have previously shown that the rep range of 1-6 per set is best for increasing muscle strength; 7-12 reps per set is best for increasing muscle growth; and reps of 12 and higher are best for increasing muscle endurance.

What is the light weight high-rep program?

Low-weight, high-reps programs have a lower injury risk from handling lighter weights. Programs that use a low percentage of your 1RM also minimize central nervous system stress. They may also strengthen your docHub tissue and prevent tendon injuries.

What is the Y3T training method?

Yoda 3 Training (Y3T) is a 9-week plan divided into 3, 3-week phases that progresses from low-rep, high weight to complete failure with lighter weight, high reps.

What is 3 7 strength training protocol?

What Is the 3/7 Method? After warming up, choose a weight representing about 70% of your 1RM for whatever exercise youre about to do. That usually equates to a weight you can do around 12 reps with. Do 3 reps. Rest 15 seconds. Do 4 reps. Do 5 reps. Do 6 reps. Do 7 reps. Repeat all the steps for a total of 3 times.

What does 100 reps do?

This still holds true, but doing an occasional 100 rep workout achieves several things: It pushes your mental pain barrier so youll be capable of performing at a higher intensity during your other workouts. It gives you a monster pump, which makes you look awesome (for 20 minutes).

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