Follow these 4-steps to ensure you get the most from each muscle contraction.
Step 1: Tighten the target muscle before you move (pre-engagement)
Step 2: Squeeze that muscle through the entire range of motion (concentric)
Step 3: Squeeze and hold the end-range (isometric)
Step 4: Control the weight down to the starting position (slow eccentric)
![](https://s2.save4k.ru/pic/Uu86_BBSQuI/maxresdefault.jpg)