How Much Is My 4 Month Old Supposed To Weigh The Y44 Workout Method

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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 where most weight rooms are either less than a thousand square feet or simply non-existent, I was one of only a few players to take 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 press was 405, my squat was 505, and my deadlift was 605. I have never taken steroids, and my only vice is protein shakes.

I have a bachelor’s degree and a master’s degree in kinesiology. My master’s thesis was on strength training. I was a high school soccer and swimming coach before becoming a clinical and sports psychologist 30 years ago. I never stop working out. In fact, when we added on to our house, my wife allowed me to turn our old master bedroom into a full weight room with benches, squat cages, lat machines, leg extensions and curl machines, sit-up boards, mats, 550 lbs. . in free weights, and dumbbells from 10-70. Our house was the hangout for all of our son’s teammates. OK, enough background.

In my ignorant youth I was working out 3X/week for about 2 ½-3 hours, including all body parts. Of course, now we know that is overtraining, but no one told me. I just knew I liked the results. Over the years I have tried high reps, super sets, and all the usual workouts. For the most part, they all work if you are 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 most certainly can be slowed down and delayed by proper training even in the absence of large amounts of testosterone, as long as the protein requirements are met (1.2 – 1.5 grams/kilogram of body weight for men and slightly less for women). I stopped doing heavy lifting years ago, but many people consider what I lift now to be heavy. Even my teammates from 50 years ago recently made this comment.

High Intensity Interval Training, or HIIT, has been shown to be the most effective and efficient means of achieving good cardio. So after almost a year of experimentation, I combined HIIT with weights. Please understand that Y44 is a method of working out. You can always do whatever exercise you want, split your workout, etc. The beauty of Y44 is that you only have to do one set of exercises to get excellent results. In fact, doing more is overtraining. I can almost hear the skeptics now, but please be open-minded. I have converted many skeptics into believers. People were very happy with the Y44 method.

If you are elderly or significantly out of shape for weight training, please see your doctor and get his or her approval before trying the Y44 (I always recommend getting a full physical before undertaking any new workout regimen). Yes, that is intense. This is NOT a beginner workout. You also need to make sure that your kidneys are functioning properly in order to handle the protein.

The best results in weight training are when you take a muscle to complete fatigue. Please keep in mind the protein requirements, otherwise this will not work. Again, keep in mind you can do almost any exercise using the Y44 principle. I say almost because there are some such as flat barbell bench or free bar squat, can not be done in 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 barbell bench as an example. Again, this is a method. You can continue any exercise you want in combination as long as you give at least 72 hours between working out a specific body part. Well, let’s do this.

Take whatever weight you can do 8 reps and cut that in half. As an example, I can comfortably do 8 reps with 100 pounds. dumbbells, so my Y44 series will be with 50 years. I set my timer for 4 minutes. I lie down and do as many reps as I can until I can’t move, usually somewhere between 21-25, then I sit down. I take exactly 4 breaths, then come back down and repeat the process. I can usually get maybe 7-8 reps. I sit and take another 4 breaths, and go back down, this time maybe getting 3-4 reps. I repeat this process until the timer goes off. 4 minutes, 4 breaths equals Y44. This is one set, and that’s all that’s needed.

It seems too simple, especially for those who think you need 5-8 sets. Keep in mind, this is weight training, not bodybuilding. This is more on the order of body sculpting. Oh, yes, and if you don’t think this involves cardio, track your heart rate during the workout. Y44 is a HIIT hybrid. As with all 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 point to, and at this point in my career and personal life, I’m just happy to find the 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 up, record the results, and do all the various statistical analyses. I would be happy to help.

Just remember it will take you about a month just to get in shape to really tackle the Y44 method. As the old legal requirement goes, “Results may vary.” By all means email me and tell me I’m crazy. I love hearing all the great results from a crazy fellow.

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