In this Rapid Fire Q&A episode of Between Two Racks, the KILO Crew answers advanced coaching questions around isometrics, contrast training, chin-up progressions, and programming decision making.
The conversation covers when and why to use yielding isometrics to exhaustion, how to properly load extended eccentrics and contrast methods, and how grip, variation, and angle selection influence long-term strength development.
You’ll also hear nuanced discussions on Peterson step-ups, chin-up variations, the 90-degree principle for pressing, and when finishers actually make sense for fat loss clients.
This episode is built for coaches who want clarity, not trends, and for lifters who care about why something is programmed, not just what’s written on the sheet.
0:00 Introduction and Rapid Fire Q&A 0:32 Yielding Isometric to Exhaustion 7:46 Extended Eccentric Methods 12:52 Why Vary Chin-Up Grips 16:55 Advanced Chin-Up Variations 22:40 Peterson Step Up Rep Limits 31:12 Contrast Training Load Guidelines 40:00 90° Principle for Bench Press Macrocycles45:25 Metabolic Finishers for Fat Loss
46:56 Closing Remarks
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