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Boost your pressing power!

At one point in his powerlifting career Jim Wendler, creator of the powerlifting protocol known as 5/3/1, struggled to increase the weight he was pressing overhead. Tired of mediocre training sessions he worked hard to improve his pressing power. “There’s something incredibly primal about the press,” says Wendler. “I fell in ...

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Never back down on back day!

The back is an extremely important body part. Someone who really wants to develop a phenomenal back is going to have to do some heavy lifting at some point. This does not mean you have to train like a competitive powerlifter but you need to perform some basic mass-building exercises. ...

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Delt destruction

Former IFBB Pro bodybuilder Seth Feroce recommends the following workout to jump-start your shoulder growth: Complete a total of 4 giant sets (one exercise after another until completion): Bent-over rear dumbbell raises – 12 reps Dumbbell side lateral raises – 12 reps Dumbbell front raises – 12 reps Superset the ...

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Pump up them guns!

You want a bad ass Y3T arm workout? Well here is one, courtesy of Y3T-creator Neil Hill. Y3T Week 3 Arm Workout Giant set performed 3 times: Close Grip EZ Bar Press 20-25 reps Lying Cable Straight Bar Overhead Extensions 20-25 reps Incline Cable Straight Bar Overhead Extensions 20-25 reps ...

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Neglected classics

Modern-day lifters can still learn from the blasters of the past about packing on some serious size. In the forgotten era of weight lifting the contestants in a bodybuilding show had to show their strength by cleaning and pressing Olympic-style lifts. The bodybuilders of the 1950s, 1960s and 1970s took ...

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Train your weaknesses first

Got a lagging or stubborn muscle group? In his latest newsletter Neil ‘Yoda’ Hill, founder of the world class training system Y3T, touches on the prioritisation of your weaker muscles to bring them up to speed with the rest of your physique. There are many things you can do to ...

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Lee ‘The Blond Myth’ Priest

Love or hate him – Australia’s most successful bodybuilder Lee Priest will forever remain ‘The Blond Myth’. Lee entered the Niagra Falls Championships, where at 20, he became the youngest man ever to turn IFBB Pro. His competitive record has been an impressive one, with five top 10 finishes at ...

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Learn how to squat bigger!

In another instalment of one of his popular newsletters Y3T founder Neil Hill shares valuable tips on how to squat correctly. The issue with squatting There is no question that squatting is one of the best ways to add muscle mass to your thighs whilst also improving overall physical conditioning. ...

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Link between brown fat and exercise

The same brown fat that keeps bears warm during their winter hibernation could be a key player in the connection between exercise and metabolism. In a new study a team of American researchers discovered a fat molecule which had previously been linked to exposure to cold temperatures surging in the ...

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A split for all seasons

Get big or ripped no matter what the season. When you follow a solid training programme that focuses on muscularity, fat loss and strength you are bound to get the results that you are after – be it in winter or summer time. This whole-body training split will have you ...

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