Rapid Fire Q&A: Isometrics, Contrast, Petersens & Programming Decisions

Between 2 Racks

Between 2 Racks
Rapid Fire Q&A: Isometrics, Contrast, Petersens & Programming Decisions
Feb 16, 2026 Episode 94
KILO Crew

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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 Macrocycles

45:25 Metabolic Finishers for Fat Loss 

46:56 Closing Remarks

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