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The Y44 Workout Method
When I was 15, I was introduced to weight training. It transformed my life then, and continues to do so now. I really didn’t know what I was doing then. I just read a lot of magazines and did exercises that made sense. In an era of college football with most weight rooms being either less than a thousand square feet or simply non-existent, I was one of the few players who took weight training seriously. As I write this article today in 2015, I can proudly say that as a college player 50 years ago my bench was 405, my squat was 505 and my deadlift was 605. I never took steroids and my addiction it was just protein.
I have a bachelor’s and master’s degree in kinesiology. My master’s thesis was on strength training. I was a head football and swimming coach at the high school level before becoming a clinical and sports psychologist 30 years ago. I never stopped training. In fact, when we added on to our house, my wife let me turn our old master room into a full weight room complete with bench, squat cage, lat machine, extension machine and leg curls, squat board, treadmill, 550 pounds of free weights, and dumbbells from 10-70. Our house was the shelter for all of our son’s teammates. Okay, enough background.
In my ignorant youth I worked out 3 times a week for about 2 ½-3 hours, which involved all parts of the body. Of course, now we know it’s the drill, but no one told me. I just knew I loved the results. Over the years I’ve tried high reps, supersets and all the usual workouts. For the most part, it all works if you’re consistent. What I can tell you is that at my current age of 68, I can still hold my own in the weight room with much younger men. We all now know that sarcopenia (muscle loss due to aging) is somewhat inevitable, but it can certainly be slowed and delayed by proper training even in the absence of large amounts of testosterone, as long as the demands for proteins are supplemented (1.2 -1.5 grams/kilo weight for men and a little less for women). I stopped lifting heavy years ago, but many consider what I lift now to be heavy. Even my teammates from 50 years ago made this comment recently.
High-intensity interval training, or HIIT, has been shown to be the most effective and efficient way to achieve good cardio. So after almost a year of experimenting, I combined HIIT with weights. Please understand that Y44 is a method to work. You can still do whatever exercises you want, share your workouts, etc. The beauty of Y44 is that you only need to do one set of exercises to get great results. In fact, doing more is overtraining. I can almost hear the skeptics now, but please keep an open mind. I have turned many skeptics into believers. People have been very satisfied with the Y44 method.
If you are an elderly person or very out of shape for weight training, please see your doctor and get his or her approval before trying Y44 (I always strongly recommend doing a full workout before starting any regimen new training). Yes, it is that intense. This is NOT a workout for beginners. You also need to make sure your kidneys are working properly to be able to process the protein.
The best results from weight training are when you take a muscle to complete fatigue. Please keep the protein requirements in mind, otherwise this will not work. Again, keep in mind that you can do almost any exercise using the Y44 principle. I say almost because some like the barbell flat bench or free bar squats, can’t be done this way. If you want to bench or squat with the Y44 method, a machine is the best choice.
For the purpose of explaining the Y44 method, I will use the dumbbell bench as an example. Again, this is a method. You can continue any exercise you want in the combination as long as you allow at least 72 hours between exercises of a particular body part. Okay, let’s do this.
Take whatever weight you can do 8 reps with and cut it in half. As an example, I can easily do 8 reps with 100 pounds. dumbbells so my Y44 set will be with the 50’s. I set my timer for 4 minutes. I lay down and do as many reps as I can until I can’t move, usually somewhere between 21-25, then sit down. I take exactly 4 breaths and come down and repeat the process. I’m usually able to do maybe 7-8 reps. I sit and take 4 more breaths, and come down, this time maybe doing 3-4 reps. I repeat this process until the timer goes off. 4 minutes, 4 breaths equals Y44. This constitutes a group, and that is all that is needed.
It seems very simple, especially for those who think you need 5-8 sets. Remember, this is weight training, not bodybuilding. This has more to do with the order of the body sculpt. Oh yeah, and if you don’t think that includes cardio, track your heart rate during your workout. Y44 is a hybrid HIIT. As with any weight training, make sure your form is excellent to avoid injury.
I’m not a researcher, so, no, there are no studies versus a control group to show, and at this point in my career and personal life, I’m just excited to get results and share them. I’m happy to let my background speak for itself. I’ll let some graduate assistant or PhD candidate set it all up, record the results, and do all the various statistical analyses. I would be happy to help.
Just remember that it will take you about a month to get in shape to really attack the Y44 method. As the old legal disclaimer says, “Results may vary.” By all means email and tell me I’m crazy. I love hearing all the great results from a crazy friend.
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