• Nathan Waters

EQI's - Stretching Without Stretching

Eccentric Quasi Isometrics (EQI’s), also known as loaded stretching, is a stretching tool without having to really do any stretching. You can use them for hypertrophy gains, improving performance and to prevent injuries.

It involves putting your body into a position you are struggling to get into by adding load in this position.

You are basically stretching your muscles while contracting them.

For any given movement, you will go into the eccentric portion and stay they for as long as you can. As time goes on, you will fatigue and as a result, your range will increase.

For example, if you are struggling to get into the bottom position of a squat you would use a DB or KB and hold it against your chest (like a Goblet squat). You will go down into the squat position (as low as your current range will let you go) and hold. Over 30-60 seconds or so you will notice your hips getting lower to the ground.

You may not be able to hold for this amount of time so you may need to build it up. Ideally, you want to be in this position for up to 60 seconds for 2-4 sets in general.

For hypertrophy, you want to be holding for 45-60 second for 2-4 sets.

For performance, you want to hold for 30-45 seconds for 2-4 sets.

For injury prevention, you want to hold for up to 3 minutes in total.

Give it a go and watch your performance improve.


21 views0 comments

Recent Posts

See All


Leptin is a hormone made by fat tissue that is involved in appetite control. Leptin lets the brain know how much fat you are storing. When leptin levels go up, your appetite goes down. It let’s you kn

4 Week Speed and Agility Program

One of the most common programs we get asked for would have to be speed and agility. Truth be told, running through ladders and sidestepping through come drills will only get you so far. Agility is ba

4 Week Fat Loss Sprint Program

If you’re going to run or do any type of training outside of the gym for body composition, you may as well optimize it as much as you can. Yes, you can just run and run and run and eventually you will