 First question is from Parker Zimmerman. Is the muscle squeeze or the stretch more important for hypertrophy? Boy, you know, it's to compete to compare them to is almost impossible because they're both so vital They're both very important You know, there's studies that show that the stretch portion of a repetition Really stimulates muscle growth and gets more muscle fibers to fire There are also studies to show this with the squeeze You got to do both and this you know, I know earlier we talked about full range of motion This is part of that bodybuilders have known this for a little while now the funny thing is later on They started doing kind of shorter reps But you go back into the to the you know the 70s the golden era of bodybuilding and it was about full range of motion And the studies support this now here's the value with both of them Okay, the squeeze I find to be more important when you have trouble connecting to a muscle Well, that's what Ben Pekolsky would say. Yeah, Ben Pekolsky would say if you have weak calves or a weak muscle part That you probably lagging. Yeah lagging. Yeah, that's what I mean by weak, right? Not necessarily strong wise I mean by look the way it looks development so if you have a lagging or weak muscle That it's most likely that you have a poor connection in the contracted position But you cannot connect very well to the muscle in that position So and he's got a lot of research to support that argument Based off my experience I would agree and I would agree too. I think that's I think that's very true And so and and then I think in a stretch position is the easiest place for somebody to feel That's where the most damage is done, right? So a lot of the research on the centric portion of the exercise the negative the way down in the stretch of the muscle That's where more of the muscle fiber damage. Yeah, so there is this is not an either or they both are extremely valuable Both should be included in your hypertrophy training and and I'll take it one step further Which I say this on the show all the time is the one that will probably give you the most bang for your buck is the one that you Neglect the most so if you're somebody who trains in the stretch position all the time And you like to really focus on that but you never really focus on the contraction in this way you get into all the camps, right? Right, you know, and it's it's just funny because you know your muscle it's gonna contract You have your concentric contraction you have your isometric contraction every eccentric contraction There's like those three factors just by themselves like you could develop a training protocol That's just like I'm just gonna focus and just on this particular element of the trains So both of them to me are massively valuable and you should integrate both, you know today I saw Justin doing an exercise that Really exemplified both of these so he was doing flies, but they were alternating, right? Oh, right So the arm that was up and I could tell he was doing this by the way you'd make a good bodybuilder I know you act like you don't try to but you're all about connection. It's just oh, yeah But he was squeezing right so like squeezing the left pack while the right pack goes down to stretch So long squeeze long stretch and then alternating that's like a great example of taking advantage of both, right? But I remember as a trainer when I would have a client that would say and I figured it took me a while to figure this out But if I had a client that said I don't feel my chest on a benchpress, right? Don't feel my glutes in a squat one of the one of the ways I would get them to feel it would be right before we do the squat I'd have them focus on squeezing that muscle and it's fully contracted position and then hold the squeeze For a long period of time to really feel that they could connect to it Then we'd go to the exercise and boom they were connected shows up. Yeah now the stretch String when you're when you can connect to a muscle the stretch is great Especially if you exaggerate the stretch or hold a stretch you ever do that where you get into a position and You're doing the fly or whatever and you're holding that bottom position while maintaining control and then do some reps Phenomenal there's a what's there's a name for that too Intra stretching I forget with the interest stretching. Yeah, there's there's I forget what that's a technique also that a lot of bodybuilders use We're between sets. They'll do that deep stretches and they'll hold like a really heavy weight for I don't know It's a short period of time and then go back to it