One of the most overlooked aspects of training is understanding that motion can be broken into three phases: stretch, mid-range, and contraction.

Why does this matter?

If you train all three phases during each workout, your progress will be faster and more substantial.

Most trainees naturally focus on the mid-range, where the muscle is strongest. This is where foundational exercises like pulls, presses, squats, and deadlifts come into play. While these should always form the core of any training program, they become even more effective when supplemented with exercises targeting the stretch and contraction phases.

Why incorporate stretch and contraction movements?

• Stretch movements create additional length in the muscle, giving you more “real estate” to build on, leading to greater overall muscle growth.
• Contraction movements maximize blood flow and cell volume, making them ideal as finisher exercises for a workout.

This program is perfect for body recomposition or fat loss.

What’s included:

1. A detailed PDF explaining the workout’s science, along with guidelines for diet, recovery, and more.
2. A 4-week template with video demonstrations for every exercise.