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The Y44 Workout Method
I started weight training when I was 15 years old. It changed my life and it still has. I really didn’t know what I was doing at the time. I just read a lot of magazines and did some meaningful exercises. In the college football era when most weight rooms were less than a thousand square feet or nonexistent, I was one of the few players who took weight training seriously. As I write this today in 2015, I can proudly say that as a college athlete 50 years ago my bench press was 405, my squat was 505, and my deadlift was 605. I’ve never taken steroids, my only downside is protein shakes.
I have a BS and MS in Kinesiology. My master’s thesis was on strength training. Before becoming a clinical and sports psychologist 30 years ago, I was a football and swimming coach at the high school level. I never stopped exercising. In fact, when we expanded the house, my wife allowed me to turn our old master bedroom into a full weight room complete with benches, squat cages, tension machines, leg extension and curl machines, sit up boards, Treadmill, 550 lbs free weights and 10-70 dumbbells. Our house is the hangout for all of our son’s teammates. Ok, enough background.
In my ignorant youth I worked out 3 times a week for about 2.5-3 hours which included all body parts. Of course, now we know that was overtraining, but no one told me. I just know I love the results. Over the years I’ve tried high reps, supersets, and all the usual routines. For the most part, they all work 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 men much younger than me. We all know by now that sarcopenia (loss of muscle mass due to aging) is somewhat inevitable, but even in the absence of significant amounts of testosterone, as long as protein requirements are met (1.2 -1.5 g/kg body weight, male slightly lower). I stopped lifting heavy weights years ago, but a lot of people think I lift heavy things now. Even my teammates from 50 years ago made such comments recently.
High Intensity Interval Training, or HIIT, has proven to be the most efficient and effective way to achieve a good cardio workout. So, after nearly a year of experimenting, I combined HIIT with weightlifting. Please understand that Y44 is a method of exercise. You can still do any exercise you want, split your workouts, etc. The beauty of the Y44 is that you only need to do one set of movements to get great results. In fact, doing too much is overtraining. I can almost hear the skeptics right now, but keep an open mind. I have turned many skeptics into believers. People are very satisfied with the Y44 approach.
If you are elderly or significantly out of weight training status, please consult your doctor and get her or his approval before trying Y44 (I always strongly recommend a full physical exam before embarking on any new exercise regimen) . Yes, it is that intense. This is not a beginner’s workout. You also need to make sure your kidneys are functioning properly to be able to process the protein.
Weight training works best when you’ve completely exhausted your muscles. Just keep in mind the protein requirements or this won’t work. Also, keep in mind that you can use the Y44 principles for almost any exercise. I say almost because some, like the flat barbell bench press or the free bar squat, can’t be done that way. If you want to do bench presses or squats using the Y44 method, machines are the way to go.
To explain the Y44 method, I will use a dumbbell bench as an example. Again, here’s one way. You can continue doing any combination of exercises you want as long as you leave at least 72 hours between exercising specific body parts. OK, let’s get started.
Halve the weight you can do for 8 reps. For example, I can easily do 8 reps with 100 lbs. Dumbbells, so my Y44 set will go with 50 pieces. I set the timer for 4 minutes. I lie down and do as many reps as I can until I can’t move, usually between 21-25, then I sit up. I take exactly 4 breaths, then go back and repeat the process. I usually get 7-8 reps. I sit up and take another 4 breaths, then sit down, maybe 3-4 times this time. I repeat the process until the timer goes off. 4 minutes, 4 breaths equals Y44. This makes for a set, and that’s all that’s needed.
It seems too easy, especially for those who think you need 5-8 sets. Remember, this is weight training, not bodybuilding. This is more in line with the sequence of body sculpting. Oh yes, and if you don’t think it involves cardio, track your pulse during your workout. Y44 is a hybrid HIIT. As with all weight training, make sure you have good form to avoid injury.
I’m not a researcher, so no, there’s no control group studies to point to, and at this point in my professional and personal life, I’m happy to have the results and share them. I’m happy to let my background speak for itself. I’d have some graduate assistant or PhD candidate set up the whole process, document the results, and do all the various statistical analyses. I’m happy to help.
Keep in mind that you need about a month to get back in shape before you can really attack the Y44 method. As the old legal disclaimer said, “Results may vary.” Do email me and tell me I’m crazy. I love hearing about all the wonderful results of a madman.
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